Overhead Squat Correctives

Stability WOD: Part 7 of 7 The Squat

Many of the attendees who have taken our @certifiedfsc course have told me that something clicks for them when we explain the thought process behind a leg lower being a single leg deadlift on your back OR how a lying hip flexion drill turns into a sled march. People begin to see the “why” and the “how” come together.

I’ve dubbed this series the “Stability WOD” because I think there are a lot of people on the mobility train that are uncertain of what to do next. How do I integrate the new ranges of motion I’ve gained from X mobility drill into my training so that the brain locks it in and keeps it? If you don’t use it, you lose it.

I don’t believe it’s as easy as stretching & rolling your hip, then squatting or deadlifting 4 wheels. I love those exercises, but I like them to be progressed in a manner that motor learning can occur.

What is a “stability” drill? Motor learning? Patterning? Movement? Corrective? Lifting weights with good form? Yes. Yes. and Yes.

As you can see below there is a logical progression going from the ground to standing to locomotion. For simplicity’s sake I picked 5 to show you…

90/90 Breathing – is a perfect squat on your back. By using the hamstrings, adductors and breath we can approximate the rib cage & pelvis putting us in a better position to squat when we stand @posturalrestorationinst @mjmatc

Quadruped Hip Rock – a staple of the @original_strength workshop the hip rock is a goblet squat on all 4’s. Push with your palms to drive our hips back. Keep you spine flat and your heels out as if you were squatting with straight feet

Supported/Assisted Squat – looks a lot like the hip rock standing up. I love this rack “walk down” drill but a band or TRX work just as well for assisting the pattern

Double KB Goblet Squat – loading the pattern like so allows us to put fitness on top of function

Jump Squats – being in a better position, having the moving parts to nail a squat, and getting STRONG will allow you to access both the horsepower & breaks to bilaterally jump with good form for height