My next fitness goal is 15 overhead squats with a barbell that has been loaded with my own bodyweight. I just went today and tried my first set. After lots of stretching and warmups, I did three pathetic work sets - 95x5, 115x5, 95x4. This lift is a hot mess for me. I feel great right now though - my back and core are feeling sore in ways that I haven't experienced since my novice days. I am obviously using new muscles to do this exercise.
Now, despite the fact that I can easily front squat 175x15, I can't overhead squat even 175x1, so there is obviously a strength gap between me and my goal, in my back and arms. And this is what I'm hoping to train with the lift.
But I think the bigger problems are related to mobility. The thing is, besides knowing that my upper back and arms need a better ROM, I'm not sure what other parts of my body need to be more flexible right now. So, my questions are twofold:
- How can I evaluate my OHS mobility gaps?
- How can I stretch my deltoids, trapezius, pectoralis, biceps, and triceps, for this lift?
And any wisdom from anyone who's worked this lift is also appreciated.