A blast from the past - Nancy Challenge in 2010 In light of the skill of the month and the workout today - Nancy, I have re-posted an excerpt from Tabata Times about overhead squat issues. Please take a look below:
Overhead Squat Problem #1: Ankle/Hip MobilityWhen you attempt your OHS, have you noticed that your toes turn out as you get lower in the squat? If so, your ankles are not dorsiflexing enough to achieve the proper depth; as a result, your body is finding a way to accomplish what you are asking of it by spinning the toes out. Most of the time this will be at the cost of the knees caving inwards and the weight shifting towards the ball of the foot, putting excessive strain on the medial side of the knee. This will cause your performance to suffer due to instability and the inability of the posterior chain to fire in this poor position. It will put the strain primarily on the quads and can cause overuse injuries over time.
Does your low back round and butt tuck under at the bottom of your squat? This also will create a unstable position and a potentially harmful position when loaded. When the back rounds, it essentially turns off the glutes and hamstrings in the bottom of the squat. These large muscle groups need to be incorporated into the movement if large loads are the intent.