There are a lot of lifts where you can get away with poor mobility, but the overhead squat is not one of them. Most people are tied up in some or all of the areas listed below, and they all need to be open to achieve a healthy overhead squat:
- Thoracic spine (upper back)
The overhead squat requires the core to be engaged to hold the bar overhead and maintain a healthy squat. I like this flow because it warms you up with hollow rocks to get the core involved, while opening into a squat, and externally rotating the shoulders as well.
To be honest, I still don’t think I am ready to load my bar with very much because I have my own limitations with this lift. However, I have a lot of fun doing this flow and I do think it helps even those athletes who already have a great overhead squat to properly prepare.
Additionally, I agree with my trainers or coaches when I say the squat is such an amazing exercise for any sport. After a long run I love to do this just get my low back loosened and it is a nice active stretch as well.