Hate the overhead squat because you have a hard time keeping the bar overhead as you lower down? It’s probably not just your shoulder mobility. If you spend time at a computer, sitting in a car, or just even doing work in front of you, your upper back (thoracic spine) is probably really stiff and limiting your ability to achieve that overhead position. Here’s a quick exercise to mobilize your thoracic spine to help improve your overhead position.
The Snow Angel:
- Lay on a foam roll placed at the level of your shoulder blades.
- Tighten your midline and keep your low back flat.
- Start with arms down at your sides and palms facing the ceiling. SLOWLY move arms out to the side, overhead and back down like you are making a snow angel on the floor. Keep your arms straight and as close to the floor as possible. Try NOT to let your shoulders creep up towards your ears.
- Repeat about 20 times, focusing on technique and keeping arms close to the floor.
Perform this exercise several times a week to start seeing improvement in your overhead squat position! It also wouldn’t hurt to start being more aware of your posture, too!