Dowel drifts forward in the squat
Thoracic and lat restriction prevent a stable overhead position.
Overactive muscles
Latissimus dorsiPec major
Corrective work
Foam RollLats↗Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗Squat · Full Body
Overhead Squat with Dowel (Mobility Drill)
Coaching cues
- Dowel or PVC pipe locked out overhead; wide snatch grip
- Squat to full depth keeping the dowel over the midfoot throughout
- Active shoulders — press up into the dowel at all times
- Use this to assess and train the overhead squat pattern safely
Common faults 2
Heels rise at depth
Ankle mobility is the primary limiter of the overhead squat pattern.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗