If you haven’t already checked out the first two videos covering the ankles and hips check them out here: 1 & 2.
Part 3: Hamstrings
The hamstrings could have been lumped into the him video but even those with loose hips can also suffer from tight hamstrings. If the hammies are tight, it will effect the positioning of the pelvis at the bottom of the squat. The pelvic bones will be tilted downward which has a chain reaction up the spine and putting the whole position out of whack. So loosen them up too!
Part 4: Thoracic Spine
The t-spine gets a lot of abuse day in and day out. It is affected when you are hunched over your computer, looking at your phone, and when you sit all day long giving some people that hunchback look. Open that sucker up so that you can support some heavy ass weight overhead!
Part 5: Shoulders
You can have perfect mobility from the shoulders down but if you lack external rotation and flexion through the shoulder joint, your scapulas (shoulder blades) will never “stack” the correct way in the overhead squat position… or really any overhead position for that matter. Just think armpits open and biceps pointing up! Here are a few ways to achieve that position.
