OHS: THE ULTIMATE FIX
If I Could Only Choose One Exercise: The Ultimate Fix—The Overhead Squat
If I could only choose one exercise to restore, strengthen, and elevate your entire body, it would be the Overhead Squat. This powerful movement isn’t just a workout—it’s the ultimate fix for your body. But because it’s such a demanding exercise, mastering it requires some foundational movements to get you ready. Let’s dive into why the Overhead Squat is so transformative and the key prerequisites to help you achieve it.
Restores Full-Body Functionality
The Overhead Squat challenges you to move in a way that restores balance and function to every joint and muscle group. It’s a full-body reset, encouraging proper alignment from your shoulders down to your ankles. As you practice, you’ll notice improved movement quality, better posture, and a newfound ease in daily activities.
Builds Strength from the Ground Up
Holding weight overhead while squatting demands engagement from head to toe. Your legs drive the movement, your core stabilizes, and your shoulders hold steady. This exercise strengthens you in a way that translates to real-life movement, helping you feel more capable and powerful in every step you take.
Prerequisites to Master the Overhead Squat
The Overhead Squat is a complex movement, and jumping straight into it without preparation isn’t ideal. Here are the foundational exercises you should master first to build the strength, mobility, and control needed for a successful Overhead Squat:
Goblet Squats
Why It’s Important: Goblet Squats help you establish a strong, upright squat position while building leg strength and hip mobility. Holding a weight close to your chest encourages good form and a solid foundation.Overhead Press
Why It’s Important: Strong shoulders and upper back stability are essential for holding the bar overhead. The Overhead Press builds the strength and control you need to maintain an overhead position during the squat.Lat Pulldowns (in Squat Position)
Why It’s Important: The Overhead Squat requires a significant amount of shoulder and upper back mobility. Performing Lat Pulldowns while in a squat position not only strengthens the lats but also enhances mobility and stability in your squat posture.
Increases Mobility Where It Matters Most
One of the biggest limitations people face is restricted mobility in the hips, shoulders, and ankles. The Overhead Squat addresses these areas by encouraging a deep range of motion and forcing you to open up tight spots. With consistent practice, this movement restores flexibility and function, allowing you to move more freely and efficiently.
If I only had one exercise to fix your body, the Overhead Squat would be it. It challenges you in all the right ways, helping you build a solid foundation while improving how you move and feel every day. But remember, it’s a journey—starting with foundational exercises like Goblet Squats, Overhead Press, and Lat Pulldowns in a squat position will prepare you to tackle this transformative lift with confidence.
At Total Performance Factory, we focus on creating personalized pathways to help you reach your full potential. Let’s get started and build your foundation for the ultimate fix together!