Posted on June 18, 2014 by Jenny Cromack
Olympic lifters have a remarkable level of flexibility their ability to catch and balance a large weight over head from a full squat position takes a great deal of strength and flexibility. Most average untrained individuals would struggle to hold perform the snatch position using a broom stick. Even if you are not interested in becoming a competitive weightlifter the benefits to strength and posture of performing Olympic lifting exercises is well worth including it in your training, start by trying to include over head squats to improve posture.
When performing most exercises balance plays a key role with stabilizing muscles being used to support the move. There is a lot of research into using free weight over machine weights to strengthen these stabilizing muscles to improve strength and posture. The over head squat is a fantastic exercise to develop overall strength as well as strengthening the stabilising muscles resulting in improved posture.
The over head squat also helps with the prevention of shoulder injuries. A large percentage of shoulder injuries are caused from rounded shoulders linked to muscle imbalance and weakness. By performing overhead squats you can prevent injury due to these factors
An exaggerated curvature of the upper portion of the spine and excessive forward motion of the shoulder leads to rounded shoulders. When the shoulders become rounded the muscles that externally rotate the shoulder the teres minor and infraspinatus become stretched and extremely tense. This results in functioning of the muscle and dramatically reduces flexibility if the shoulders remain in the rounded position and are put under pressure it could easily lead to dislocation at that shoulder. The over head squat is a fantastic exercise for correcting the muscle imbalance associated with round shoulder and dramatically improving postural position.
My completing a postural assessment during movement you can assess what muscles or group of muscles are experiencing weakness. Below are some observations to identify tightness and weakness.
| Observation | Weakness | Tightness |
| Movement of arms forward | Rhomboids | Latissimus dorsi |
| Knees move outwards | Adductors | Piriformis |
| Knees drop inwards | Gluteus Medius | Adductors |
These postural observation will offer a good starting point on the areas that need work on to stretch the tight muscles and strengthen the weak muscles.
The key points to a perfect overhead squat and a perfect posture
• Keep your heels on the floor throughout the squat
• Knees in line with your big toe throughout movement
• Bar is behind knees throughout whole movement
• Arms don’t bend
• Keep head level
• Squat below parallel
Olympic lifting exercises are fantastic to develop strength and posture for some guidance on introducing Olympic lifts into your training programme please speak to a motive8 trainer who will be happy to help you on your way.
Happy lifting!
LH