Overhead Squat Problem #2: Torso PositionHere is another tip from Tabata Times that might help you with your overhead squat lift today. Forward leaning torso, armpits facing the floor, toes flared out. Not so good. At least he seems happy.
Yes, this is the major cause of you dumping most of your weights in front of you.You begin your squat with the bar overhead in a perfect position, arms straight, torso completely vertical, armpits facing forward, shoulders packed in. Then as soon as you begin to lower your body down, your arms rotate forward and your armpits end up facing the ground. This can put your shoulder in a compromised position, placing a large amount of the strain on the anterior side of the joint — not to mention that yes, this is the major cause of you dumping most of your weights in front of you. You can probably get away with this when the weights are light, but as soon as the they become substantial enough, you will not be in a position that is capable of supporting the load. This is most likely not due to the mobility of the shoulder or lack thereof, but the torso angle changing from completely vertical when standing to much farther forward as you begin to squat.