Patience and endurance are needed as well cause living a healthy lifestyle is now easy especially if you’re not use to. You need to avoid many things and sacrifice diets.

Over-pronation of the entire lower body is very common. Transverse plane external rotation at the foot/ankle, as well as frontal plane eversion, and lack of dorsiflexion in the sagittal plane. At the knee, excessive adduction and internal rotation often occur. At the hip, excessive hip flexion, and increased pelvic tilt is common due to tight hip flexors.

Decreased shoulder mobility due to postural issue and lat tightness is common. The arms fall forward during the decent of the squat, and excess hip flexion can be exacerbated due to the lat attachment at the pelvis.

I then test each joint for mobility and stability in an isolated fashion.

The squat can be re-assessed as a component of full body dynamic movements in 4 to 8 weeks after necessary joint mobility, stability, and dynamic strength are improved.

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I did see you make an earlier comment on how to keep your arms overhead during the overhead squat, and you stated that keeping your shoulder blades together would automatically keep your arms back.

I have to disagree in that:

1. Many people have poor scapular mobility, and many cannot even retract their shoulder blades properly due to postural issues with tightness in the pectorals and lats. Tightness in these areas will create reciprocal inhibition in the rhomboid, mid traps etc. (scapular retractors) due to altered length tension relationship.

I have had better success with improving sagittal plane shoulder flexion, as well as improving shoulder mobility and stability with stretching, and dynamic movements in all three planes of motion. Then incorporating the increased mobility and stability back into the overhead squat movement.

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Great blog and info…keep up the great work!