Self Assessing Your Overhead Squat

*This post may contain affiliate links. See the disclosure policy for more information.

So you think you can assess your own Overhead Squat?  Great, here’s how…

Below you’ll find a checklist of the faults that occur when 21st century western civilisation people perform an overhead squat.

You can download this checklist by clicking here

All you need to do is watch your own video and see if you can detect any of the faults as listed down the left hand side of the page.

You will need a camera and most probably a tri-pod to do this is you are on your own. Here are a few that I recommend

A fault usually indicates some form of muscular instability caused by (but not always) a slight to severe weakness in a muscle or set of muscles and a corresponding tightness in it’s antagonist (or opposite).

For example if your knees bucket inwards together as you lower yourself to the ground, this tends to indicate a weakness of your glute medius, external hip rotators and your core muscles and a corresponding tightness in your adductors, TFL and IT Band.

To correct this movement fault, you would simply stretch your groin and strengthen your core and external hip rotators & glute medius.  A simple exercise to strengthen these weakened muscles could be the hip extension with a belt wrapped around your knees, pushing outwards while performing the exercise.