The Move On The Daley Blog

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OVERHEAD SQUAT WARMUP

Aug 03, 2021

Overhead Squats take a lot of not only mobility, but good control of that mobility. You want to have good ankle and hip mobility so that you can simultaneously drive the knees forward and in line with the toes as you sit down. You also want to be able to have a nice smooth slight symmetrical curve through your back with arms up overhead so that the weight stays stacked over your midfoot. Shoulders must stay engaged/active and be in line just behind the ears. Any part of that breaks down, and somewhere else will have to compensate which often ain’t pretty. (Ankle and Thoracic spine are the most common mobility restrictions I see. See this blog on how poor ankle mobility can cause shoulder compensation as an example).

So, needless to say, a good warmup that not only takes you through the mobility, but also helps get the stabilizing muscles firing will help dramatically! This is obviously not all inclusive, but it hits just about everything (If you have stiff ankles, throw something from this post in your warm up as well)

Hip Opener with Thoracic Twist

Starting off here with the only unloaded warmup movement to just get things moving. Each rep, try to get your elbow a little closer to the ground and then reach up a little higher.

2. Tspine Arm Bars

Bonus points if you hold the kettlebell bottoms up to get an extra shoulder stability warmup! (Note: you won’t be able to do nearly as much weight with this added, so adjust accordingly). You actually start laying flat on your back, holding the weight straight up towards the ceiling, elbow straight, in one arm. The same knee bent up. I find it helpful to find a spot on the ceiling to focus the weight on. Then, roll onto the opposite shoulder, punching the weight further up towards that spot. Once you’re all the way over, use your free hand to grab the knee that’s up - this will not only help with stabilization, but it will lock out the low back to help focus on the mid/upper back. Ok, now for the main part that you see in the vid here: keeping your lower body twisted over and your arm/the weight pointing at the same spot on the ceiling, bring that shoulder blade back down towards the ground. How close you get to the ground will completely depend on your available range of motion, so don’t force yourself to get all the way to the ground. Just go as far as you can. Hang out for a couple breaths at your end range, and then punch back up onto the opposite shoulder.

3. Tall Kneel OH press

This one is especially good if you tend to overarch your low back with OHS. Big thing here is to stay stacked…don’t let your ribs flare out/back arch. Again, you want to have a good active overhead position - punching up towards the ceiling with your arms just behind your ears in a side view - with this exercise, the resistance from the band may make it feel like you’re further forward than you actually are, so videoing yourself can help!

4. Squat Y’s

The band is super helpful to stay in a solid squat while doing this, but if you’re able, by all means do it without! Alternate raising your arms into the overhead Y position, either on their own or with a weight (2.5# or 5# plates will be PLENTY). You want to be able to do this WITHOUT shifting or twisting your lower body #tougherthanitlooks

5. Face Pull + Y Press - option to go into a squat as well at the end, which I demo on a few reps!

Here I’m using the Crossover Symmetry bands, 7#, for this. I do love these knockoff ones as well though if you want some of these at home but don’t wanna drop the hundreds of dollars that the “official” ones cost. (Bonus: the link is for a small AZ based company and they are just as solid as the original brand ones. There are cheaper options, but I cannot speak to how well they hold up)

Again, staying stacked and not letting the ribs flare is key. Another key is to keep the elbows in line with the shoulders - hence the name face pull - the elbows should stay high and your hands should come back to your face. From there, you’re keeping the elbows high and going into the “touchdown” position, and finally, pressing out into a Y. Then returning in the reverse order. Option to stay in the Y and hit an overhead squat with the resistance bands fighting you before starting the return sequence!

Next time you have overhead squats, try 2 rounds of 8 of everything above (4 each if it’s a one side at a time thing) as a warmup and see how much better you feel moving!

Even better - I’ve not only given you a killer OHS warmup, but you can take these same drills and create an awesome accessory EMOM for upper back mobility and stability, if that’s something you struggle with (hint: if you struggle with maintaining front rack at the bottom of a squat or clean, do this).

Here’s an example:

20’ EMOM with 30” on / 30” off:

Assault Bike max cal
Tall Kneel OH Press
Tspine Arm Bars (moderate weight)
Squat Ys with 2.5# plates

"Your knees are shot and if you keep up all the activity you're doing, you won't walk at 30"- what I was told by medical professionals at age 18 after my 3rd knee surgery. Fast forward to today, and I'm 32 and not only do I Crossfit 4-5 days a week, but my off days are usually spent trail running and/or hiking. And the only time I have knee pain is when I take 4 or more days off from activity. You see, the stronger the muscles around a joint are, the more they can unload the joint - i.e. the ligaments, meniscus, and cartilage in the knee don’t have to absorb quite as much force as they would otherwise. And less pressure = less risk of damage or pain.

For years, I avoided squatting below parallel, catching heavy weight in a squat such as full cleans and snatches, and had a crazy wide squat stance. I also avoiding running and would get nervous hiking downhill. Why? Because I let the nocebo (negative thoughts) given to me medical professionals dictate my movement. You see, I've had three knee surgeries, with the 1st one being in 5th grade and the last being a cartilage graft during college. Most of my knee injuries have been due to Osteochondritis Dissecans (Rare condition. Lack of blood flow to bone causing cracks to form in the cartilage and underlying bone. Cause unknown). Though one surgery was an ACL reconstruction where they took out part of my patellar tendon and put it where the ACL should be.

With each of these instances (a few others didn't require surgery), I was told yet again that I should stop doing any high impact activity, never run on hard ground, that I should never do heavy squats, and definitely don't go below parallel even without weight. This is devastating news to a very active and athletic fifth grader. And let's be real, still devastating to an active college student. Thankfully, I'm stubborn. I agreed to quit all hard court sports like basketball (though to be fair, as soon as everyone else hit their growth spurt, I probably wouldn't have lasted) and gymnastics. But I refused to give up soccer. And with that came weight training once I got to high school.

I still lift and do Crossfit 4 days a week and trail run or hike in the off days. I honestly LOVE heavy squats and deadlifts, and I am constantly challenge myself! And you know what I realized once I left soccer but was still in the gym doing weightlifting? My knees only bothered me when I did one of 2 things: wayyyyy overdid it or skipped the gym and hiking several days in a row.

Two main takeaways from this bit:

1. Don't let a doctor's opinion dictate your own opinion or your life.

Every profession has it's bad and good apples. And a certain degree does not make one infallible.

2. Heavy squats fix everything (read: your body wants to be loaded. Strength training has countless benefits and should definitely be a part of your life)

So I bet you’re like “Sweet, so strength is important. Got it. But what are some ways to build up strength?” Here ya go:

First, I should explain that it’s not always as simple as “get stronger.” Mobility and technique also need to be considered when figuring out the cause of knee pain. And it’s almost never directly the knee. Typically, if a mobility issue is at play, it is either from the hips or ankles, though it could be from further up as well. This will be it’s own blog (or maybe Eboko!) soon

As far as technique goes, it really kind of depends on when you’re having pain. For example, if it’s just with running, maybe you’re not keeping enough bend in your knee throughout the gait cycle, causing increased stress on the knee. If it’s just at the transition point at the bottom of a squat, maybe you’re only going to parallel, which is actually the knee angle with the highest amount of pressure on the knees. Or maybe you’re letting your knees come inward even just slightly with squats or sumo deadlifts and causing undue stress. If you are having pain with a certain lift/movement and want it assessed, or just want to dial in technique, I do offer movement assessments. Ok, gonna get nerdy and dive a bit deeper to include some research on technique for the next few paragraphs...(if you don’t care about research and just want the takeaways…skip to the next bolded line)

Research by Bloomquist et al showed that deep squats improved strength throughout the range of motion while shallow squats did improve strength a little more at shallow depth, but minimal strength increase at deeper positions. In other words, if you constantly squat above parallel, you;ll get stronger in that position, but not really improve strength for things like getting up and down from the floor, squatting down to pick up heavy items off the ground, catching nd standing a clean or snatch at full depth. Squat jump strength also improved only with full depth squats, not quarter squats according to research by Hartmann et al.

Hartmann et al also found that the compressive forces in the knee are highest at 90 degrees and have little quad tendon support, yet when you squat deeper, there is actually a protective wrapping effect around the knees! My mom can attest to that. One of my biggest recent “wins” is finally getting my mother to listen to me (seriously, it’s like pay back for not listening as a child) about squats. She does not have ACLs in either knee and then retore an MCL about 10 years ago while waterskiing. She has at least listened to me for awhile that the best thing she can do for her knees is keep up strength to create the extra support needed in lieu of those ligaments. About a month ago, I finally got her to start doing a few exercises I wrote including some goblet squats with increased weight. However, she’s been scared to squat below parallel. So she called me up and told me her knees were achy. I explained the above research and told her to just give going below parallel a shot for a few days and call me back. Guess what?! Her knee pain was GONE!

The other major lie that we’ve all heard is that your knees can’t past your toes. Absolute BS. In fact, I can personally say that the first time I really felt my quads fire during a squat was when I finally let my knees go past my toes. It’s also the first time I didn’t end of having soreness in my low back after a bunch of squats. Here’s why: Fry et al did some research looking at joint forces at the hips and knees when knee movement is restricted to avoid going past the toes or allowed to do so. They found that if it is restricted, there’s a 1000% increase in hip forces. One thousand y’all! It also caused your torso to come more forward since the hips had to stay back. This then places more pressure on your back. Between those factors, it’s no wonder my back was getting sore with back squats! Some of whether or not your knees need to come forward and the degree to which they do is definitely dependent on your specific anatomy.

Okay, now for the fun stuff. Strength. Note that this is specific for the person dealing with knee pain with squatting…

As I mentioned earlier, if you have strength surrounding the joint, it will unload it and you won’t deal with pain that comes from pressure on the internal structures (for example, osteoarthritis bone changes won’t cause pain) But…how do you build strength if you’re dealing with knee pain already?? The following exercises will be a great start!!

Even better if you mix in things to spike your heart rate like a 30” arm only bike sprint…gets your heart rate going, thereby increasing fluid circulation to the legs/knees which will drastically help “flush out” any inflammatory chemicals. Therefore, decreased swelling and pain!

There are plenty of great drills not listed here, but this is a great start:

-Knee Gapping.

Ok this one is for you if you just feel a lot of pressure in your knee when you squat and feel like it limits you. You know that feeling when your knee is even a little swollen and it won’t quite bend all the way back into full flexion? Yea, this helps with that. A ton. You can use a small ball, like a lacrosse ball, or a tightly rolled up towel like I am here. This helps glide the tibia (the lower leg bone) forward as you go into end range motion, which is what’s needed, and increase the joint space so it doesn’t get as much of that pressure feeling. Help yourself into end range flexion by grabbing your lower leg and pull it in, as shown. Make sure to get some calf motion in by moving your ankle around as the gastroc does cross up over the knee and assist in this motion. (side note: please ignore the squeeky ball in the background from the pups)

- Spanish squats.

Easily my favorite exercise to not only get a quick solid quad burn, but to unload the knee and allow better movement. I’ve used this countless times with acute knee pain, chronic arthritis, post surgical, and a whole host of other people (and myself) to be able to squat sooner and build/maintain strength. The band is placed directly behind the knees. You want to make sure there is solid tension in the band throughout the movement - as you can see in this video, the band can hold my weight. Unlike a normal squat, you keep your shins perpendicular to the ground. The kettlebell is mostly to counterbalance and help me keep my chest upright. Shoutout to Zach Long, PT, DPT (aka @thebarbellphysio) for introducing me to these several years ago while we were at a course together.

- Copenhagen Planks.

So it may not be readily obvious how these help your squat, but the truth is the inner thigh muscles play a HUGE role in full depth squats, and if their capacity isn’t adequate, it can cause knee pain, particularly on the inside of the knee. Now, this exercise is MUCH harder than it looks, so I highly recommend starting it where you have the top knee supported on the bench (or couch or whatever you’re using). If that’s still too much, you can leave the bottom leg on the ground and allow it to help support as much as needed, but as little as possible (don’t cheat yourself!)

- Bulgarian Split Squats.

Not just for lifters. This is a fantastic exercises for hikers and trail runners as it not only works on the muscles you use in your sport, but it also challenges single leg and trunk/core stability which are very important. Get into a lunge position with the back leg up on a box/bench/couch/whatever and then drop your trunk straight down while both knees bend. I’m using a kettlebell in a goblet hold here, but you can also do a barbell in the front/back/Zercher position

- Hip Thrusters

Yes, I know, this is a butt exercise. But without strong glutes, your knees will be trying to compensate for lack of stability. No bueno. Besides, lets be real, is there a downside to having a nice ass? No.

In this video, my fiancé is demonstrating with both legs, but going single leg is a great option as well! Please note, he’s also going absurdly light with the weight here. You want to go HEAVY on this exercise. You’ll probably surprise yourself with how heavy you can go…I have multiple patients over 65 that do this one well over 100, if not 200 pounds for reps. Just make sure you can actually hit full extension at the top (meaning your hips finish in line with your knees and shoulders)

No barbell? That’s fine! Use a super heavy dumbbell or kettlebell…just know you’ll be limited by getting the weight on/off your lap and will need to up the reps to have any benefit.

Ok, hopefully these exercises are helpful!

One last quick note that I’d be remiss if I didn’t mention: When discussing knee pain, you have to consider lifestyle factors. All too often, knee pain is due to any increase in the body’s inflammatory response. And I’m not just taking about the injury response. If our diet, our sleep, and/or our stress is trash, it affects our entire system. So while I don’t wanna vilify the occasional cup of ice cream (that would make me a hypocrite), I do want to point out that if you’re crushing a whole pizza, McDonalds, and M&Ms every day, then it’s not entirely surprising that you feel lie you have “bad knees”…but if you take away the inflammatory-inducing foods, get 8 hrs of sleep, and move your body regularly, I bet you would find that you actually have good knees! They were just mad at you and letting you know they were mad…