Bar drifts forward in the squat
Thoracic stiffness and lat tightness prevent a true vertical bar path.
Overactive muscles
Latissimus dorsiPec major
Corrective work
Foam RollLats↗Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗Olympic · Full Body
Overhead Squat (Snatch Grip)
Coaching cues
- Wide snatch grip; bar locked out overhead — stacked over midfoot
- Active shoulders — press up into the bar throughout
- Descend to full depth — hips below knees
- Drive through whole foot; bar stays over the midfoot at all times
Common faults 3
Elbows bend in the squat
Active overhead support is lost; bar begins to fall.
Overactive muscles
Biceps brachiiPec minor
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Knee valgus at the bottom
Adductors and TFL overpower glute med in the deep overhead squat.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗