Master the Overhead Squat: Progressions, Mobility, & Strength Tips!
The overhead squat is a true test of mobility, strength, and stability—but where do you start? In this video, we break down progressions and regressions to help you improve your form, build strength, and increase mobility. Whether you’re a beginner or looking to refine your technique, this step-by-step guide has everything you need!
📌 What’s Inside:
Essential stretches for shoulder, hip, and ankle mobility
Warm-up routines to prepare your body for overhead squats
Strength-building exercises to support proper form
Progressions and regressions tailored to all skill levels
🎯 Key Takeaways:
Improve overhead squat stability and range of motion
Fix common mistakes to lift more efficiently
Build a solid foundation for Olympic lifts like the snatch
💡 Ready to unlock the overhead squat? Let’s build strength and mobility together!
If you found this helpful, drop a comment or share your progress below. Don’t forget to like, subscribe, and hit the bell for more lifting tips from Hanlifts! 💪
FULL ROUTINE (Hold each position for 30s)
Ring supinated LAT stretch
Squat against wall Rotation / All fours rotations / Walking rotations
Lunge hip twist
Box Lunge with band (ankle/hip)
Wall Stretches (chest)
Strengthening
Pause overhead squats
Pause in receive position (snatch, power snatch, clean, jerk)
Snatch Sotts Press
Behind neck press variation (Strict press, push press, jerk)
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Overhead squat progressions for mobility & strength
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