Episodes 57 & 58: focus on the thoracic spine. This is the linchpin for the overhead squat. Now that you have adequate shoulder mobility, the MOST COMMON problem when a weighted bar is added is a lack of thoracic extension, or ’rounded back’. This forces the lifter to shift the weight dangerously forward, risking injury.

(Recall, don’t forget to check back on Shoulder Stability Solutions, Parts 1, 2 & 3 to get your shoulder mobile before you begin thoracic mobility – these two work together!)

 Part 1

To remedy this, you can use a resistance band while retracting your shoulders – in a similar position as the Wall Angel.

Part 2

To further enhance your thoracic extension, and thus thoracic mobility, you can use a half-foam roller and / or foam roller (located at your shoulder blades) with weight (kettlebell, or dumbbell).

Once you have adequate thoracic mobility and shoulder mobility, you can begin to use weighted bars for overhead work.