‹ All exercises Master Trainer 101

Squat · Full Body

Overhead Squat

Coaching cues

Wide grip; bar locked out overhead — stacked over midfoot
Active shoulders — press bar up throughout the squat
Descend between knees; chest and arms stay up
Full depth; drive through whole foot to stand

▷ Watch proper form

Common faults 3

Bar drifts forward on descent

Lats and pecs restrict overhead position; bar can't stay stacked.

Overactive muscles

Latissimus dorsiPec major

Corrective work

Foam RollLats↗Foam RollPectorals↗StretchLat stretch (kneeling overhead)↗StretchDoorway pec stretch↗

Excessive forward lean

Thoracic and ankle mobility deficits combine to pitch the torso forward.

Overactive muscles

SoleusGastrocnemiusLatissimus dorsi

Corrective work

Foam RollCalves↗Foam RollThoracic spine↗StretchWall calf stretch↗

Knee valgus

Knees collapse inward under the overhead load.

Overactive muscles

Adductor complexTFL

Corrective work

Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗

More Squat movements

Bulgarian Split Squat