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Thread: Overhead squat with limited mobility

  1. #1

    Overhead squat with limited mobility

    I am 47 years old, relatively fit and just started NROL-Abs (it's my second week).
    I don't have shoulder mobility - that is, I can't raise my arms to vertical.
    I've seen my physio and he has given me exercises to increase my mobility (namely, using a roller, and the sleeper stretch).

    In the meantime, what modification (or replacement) do you recommend for the overhead squat?

    Thanks,
    Carlos

  2. #2

    Overhead squat with limited mobility

    I'd substitute front squat or off loaded dumbbell, also in the book.

  3. #3
    Senior Member Lou Schuler's Avatar
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    Overhead squat with limited mobility

    Quote Originally Posted by "Oz_Carlos" post=1011909
    I am 47 years old, relatively fit and just started NROL-Abs (it's my second week).
    I don't have shoulder mobility - that is, I can't raise my arms to vertical.
    I've seen my physio and he has given me exercises to increase my mobility (namely, using a roller, and the sleeper stretch).

    In the meantime, what modification (or replacement) do you recommend for the overhead squat?

    Thanks,
    Carlos
    I would start by simply holding something light behind your shoulders. It'll look like a back squat, but you're not doing it for the load. Pull your elbows out as far as you can. Focus on keeping your chest up and eyes focused straight ahead. Stop your descent when you feel your chin start to drop and your torso start to tilt farther forward.

  4. #4

    Overhead squat with limited mobility

    I have a bit of the same issue with a tight thoracic region. I use a light bar for overhead squats and tend to slip forward as I drop.

    After I have completed sets of back squats I am stretched out enough to do an overhead squat with an Olympic bar so it is definitely a flexibility issue.

    Lou, are you saying that you should get as low as you can without tilting forward and hold it for the stretch or just do reps to that point and not go any lower?

  5. #5
    Senior Member Lou Schuler's Avatar
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    Overhead squat with limited mobility

    That's a good question. I think the reps are high enough that you need to worry about holding it in position.

  6. #6

    Overhead squat with limited mobility

    I think I will try overhead squats with an Olympic bad as a mobility exercise after I have finished a session with back squats. I will be as flexible as I am going to get after the back squats so I should get greater depth with the overheads and focus on just getting down as far as I can for as many reps as I can without the bar coming forward. Of course this assumes that I have enough left in the tank to get the bar overhead...

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