The overhead squat is one of the most complex squats. It requires great mobility, stability and a lot of control and coordination. Because it's one of the most complex ways to squat, there is so much room for mistakes. A lot of people have one or more issues with the overhead squat.
Poor posture in a daily basis can affect your chest flexibility, make your back, traps and shoulders stiff leading to a formula for disaster for overhead motions.
Another cause of a poor squat can be the lack of foot stability and control by distributing the load in a non-efficient way through the foot and using poor choices of foot wear. Lack of ankle dorsiflexion is a big cause too.
Today, I am going to give you 2 exercises to improve some of those issues.
At the beginning it might be hard, but the more you practice correctly the better you'll get at it.
2. Floor grip and knee to wall dorsiflexion