#1 Warm up properly
While you should warmup well for all moves, this Overhead Squat in particular requires more attention. It has such a heavy mix of legs and shoulders that you want both to be prepared to perform the lift. To top it all off, the Overhead Squat thrives on good positioning, which means that being tight or less than prepared can lead to failure or inefficient reps. Doing some good stretches and some banded stretches for the shoulders is super helpful
#2 Progression
When I first started CrossFit, I could only Overhead Squat 65# (on a good day). So every day I would come in and grab an empty barbell and practice reps. This helped me to understand how the movement felt and I developed better position. Every week I would add 5-10 lbs of weight and continued my daily practice. About a year later I was able to do a 225# Overhead Squat for multiple reps. The practice, progression and hard work payed off! Keep at it and take your time.
#3 Accessory work
While the best way to get better at anything is to do it, sometimes some additional work outside of the movement can help keep things fresh and move the dial in a positive direction. Doing things such as presses (bench or shoulder press) will help create more overhead stability. Adding in other types of Squats will only make those legs stronger, thus making your Overhead Squats feel lighter. And working on core strength will help the movement feel overall much more stable, which will create far more confidence when performing the lift. Make sure you are tossing in some Overhead Squats regularly, but don’t be afraid to mix things up and strengthen the individual parts
Hopefully some of these tips are helpful! I believe that the Overhead Squat represents incredible athletic potential when done properly, so make sure you are working on it when you can. Warmup well, practice with intention and before you know it those numbers will go up! Happy lifting!
