The PVC overhead squat is a great diagnostic tool, for if there are any issues in an athlete’s movement, you will see it show up here. It works flexibility, strength, and awareness in every joint from the ankles to the wrists. Understanding the common faults and the root causes, can help coaches and athletes fix imbalances and restrictions that will transfer to all good athletic movement. Here is a list of the most common issues, the likely candidates that cause them, and strategies to fix them.
#1 The bar moving forward on the body’s center
Why this happens:
This is the most common issue that makes the overhead squat very hard to accomplish with any descent capacity. The issue likely comes from restriction in the shoulder. As the athlete descends, they need to pull the bar back and open the shoulder to keep it over the center of the foot. If they cannot do this, either the bar fails to be supported or the athlete compensates by changing the mechanics of the squat and shifts the body forward.
How to fix it:
- Have the athlete squat with the PVC against the rails of a squat rack to block it from moving forward.
- Have the athlete practice pass-throughs. Keeping the arms straight and with bring the bar up and over the head. Slowly work towards bringing the hands in narrower.
#2 The chest falling forward the armpits caving in
Why this happens:
These two faults are related to each other. As the chest drops, the athlete has to drastically pull the arms back to keep the bar balanced over the foot. This causes the armpits to turn down into a weaker shoulder support. Usually the cause draws back to the mechanics of the squat, and developing it into a more mature upright position. The #1 culprit here is usually tight ankles that keep the foot from dorsi-flexing (Pulling the foot up) to allows the knees to track forward while keeping the weight balance in the front and back part of the foot. Restriction here forces the hips far back while pushing the chest down.
How to fix it:
- Squat while holding a 10 pound plate in front to counter balance. This will allow the athlete to get into a position with the chest more upright. Over time lower the weight to nothing.
- Hold a squat with a barbell across the top if the knees and stretch the calves. This forces dorsi-flexion in a position specific to the squat.
#3 Knees and ankles cave in; athlete has a hard time getting to a full depth squat
Why this happens:
As the knees cave, it forces more weight onto the medial (inside) part of the foot. Often times the ankle will collapse and the foot might start turning out. The same pattern is often seen on the foot strike in running. As the knee caves it can also block the pelvis from dropping down into a full depth squat. The root cause is usually around the hip as it transfers down. Weak or tight glute-medius adductors, and hamstrings are usually the culprit.
How to fix it:
- Squat with a band around the knees to help athletes work to drive them out and strengthen the external rotators.
- Go into a deep lunge and drive to knee out with the inside elbow. Try to force the hips down to the ground with the back leg straight. For added assistance do this with a band on a rack. Attach a band around the inside of the hip to distract it out laterally. Try to keep the foot flat on the floor as you do this to force the movement form the hip.
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