Overhead Squats Got You Struggling? Here’s How to Improve

There’s no denying it a solid overhead squat is the kind of move that makes you feel unstoppable. It requires strength, control, mobility, and a fair bit of finesse. But if you've ever attempted this challenging lift and felt like something was just… off, you're not alone.

The overhead squat is more than just a squat with your arms up. It's a full-body test of mobility, balance, and strength and if you’re struggling, chances are your body is trying to tell you something. Here’s what it might be saying, and how you can respond.

1. Your Shoulders Are Tight or Unstable

Holding a weight directly overhead while squatting is a serious shoulder challenge. If your arms tend to drift forward or you feel tension in your upper traps, shoulder mobility (or a lack thereof) could be to blame.

“Without proper overhead positioning, an overhead squat becomes almost impossible,” says Jereme Schumacher, DPT, a physical therapist in San Diego. That’s because failing to keep the weight directly aligned over your midline compromises balance and puts you at higher risk for injury especially under load.

Try This: Add shoulder openers like wall angels, banded shoulder dislocates, and thoracic spine extensions into your warm-up. Working on stability drills (like overhead holds with a kettlebell or PVC pipe) can also help train your shoulder positioning.

2. Your Mid-Back Needs Mobility

The overhead squat demands upright posture, and your thoracic spine (the mid-back) plays a big role in that. If you tend to lean forward during the movement, or if your lower back starts to ache, spinal mobility might be holding you back.

“When the spine can’t stay extended, the shoulders will have a much harder time staying upright,” Schumacher says. This not only affects your form but increases the risk of injury to your shoulders, neck, or lower back.

Try This: Incorporate thoracic spine mobility work into your routine think foam rolling your upper back, cat-cow stretches, and seated thoracic rotations. Improving mid-back mobility can help unlock a more upright, stable squat posture.

3. Your Ankles Are Lacking Flexibility

Your overhead squat starts from the ground up, and if your ankles don’t flex properly (aka dorsiflex), you’re more likely to feel off-balance or see your heels lift as you descend.

Unlike a traditional squat, where a slight forward lean can compensate for tight ankles, the upright nature of the overhead squat demands more ankle mobility. Without it, your knees won’t track over your toes, throwing off your center of gravity.

Try This: Test your ankle mobility by doing a wall ankle dorsiflexion test. If there’s room to grow, add moves like ankle dorsiflexion stretches, calf foam rolling, and elevated heel squats to your training.

How to Practice Overhead Squats Safely

Whether you’re a beginner or a seasoned lifter, your best bet is to approach overhead squats with patience and precision. Start with a broomstick or PVC pipe to work on form before adding any weight.

“A lot of people want to load a bar and do an overhead squat before they can actually do the movement properly,” Schumacher says. “This can lead to injuries that will set you back across all your workouts.”

Once you’ve got the form dialed in, use overhead squats sparingly. Because they’re so taxing on the entire body, it’s best not to treat them like a daily movement. Instead, spend more time working on the components shoulder, spine, and ankle mobility and gradually build up to heavier loads with excellent form.

Overhead Squat Prep Checklist

• Shoulder mobility: You can raise your arms straight overhead without compensating with your low back.

• Thoracic extension: You can maintain an upright spine as you lower into a squat.

• Ankle mobility: Your knees can comfortably track over your toes without your heels lifting.

• Core engagement: You can maintain a neutral spine throughout the entire movement.

The Takeaway

If the overhead squat feels like an unsolvable puzzle, don’t sweat it. It’s one of the most complex compound exercises out there. Instead of forcing reps with poor form or jumping straight to heavy weights, listen to your body and focus on building mobility where you need it most.

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