This class is all about developing the perquisite joint mobility to help improve your Overhead Squat.

Equipment Needed: Yoga Blocks, a stick or stretching band, and something to elevate your heels up.

Time Markers:
0:25 CARs (warm-up)
14:30 Ankle Dorsiflexion PAILs/RAILs (Deep Squat Base w/ Heels Elevated)
22:40 Shoulder Flexion PAILs/RAILs (Wide Arm Prone Lying Base)
29:50 Shoulder Flexion Lift Offs (Wide Arm Prone Lying Base)
32:04 Hip Flexion PAILs/RAILs (Deep Squat Base)
39:40 Hip Flexion Kinetic Stretching (Standing to Deep Squat Base)
43:50 Finishing CARs

Many people want to achieve a nice overhead squat but lack the proper mobility to do so. There are many joints involved in this movement pattern, and each joint needs to be working at a high level, with enough mobility, to be able to express it efficiently.

So we’ll address ankle dorsiflexion, shoulder flexion, hip flexion, and we’ll work on scapular control. While in the ankle and hip bases we will also get deep knee flexion.

It’s important to make sure your joints can express these ranges of motion unloaded, before going into the actual loaded exercise. That’s where KINSTRETCH plays a huge role.

If improving your OHS is a big goal for you it would be good to do this class 2x a week, with an even amount of days in-between for proper recovery. Always remember though, if you have limitations in rotation (internal/external) of your ankles, shoulders, and hips - you will gain more global mobility of that joint by addressing rotation first. If you’ve established good rotational workspace at all of these joints, then doing linear classes like this will help you take that next step, but rotation should always be addressed first if it’s a limiting factor.

I hope you love this class!