How do you increase flexibilty in overhead and front squats?

Diet and Nutrition
1

What can you do to improve shoulder girdle flexibility in the OH squat?

Also what can you do to improve flexibility for racking the bar during olympic front squats?

2

For OH SQ, do shoulder dislocates with a bar, band, or whatever. Work on narrowing the distance between hands.

For rack flexibility, put a bar in a sq rack, step into it like you’re going to do a back squat. Don’t unwrack the bar. Rotate both elbows up & in. Have someone push your elbows up for ya. Also, stretch your wrists a lot.

I’m not an authority. So don’t trust me.

3

Bangs

thanks for the tips. But i meant for front squats not back squats.

4

The tip is for front squats.

I find it helpful to put the bar on my shoulders BEHIND me when rotating my elbows upward & doing that stretch. You could do it with the bar in front of you too, but I end up lifting the weight that way.

5

Bangs

Yeh that makes sense. Thanks for clarification.

6

don’t use too narrow a grip either on frontsquats

I find lowering miltary presses onto the chest but keeping the elbows slightly forward helps stretching the frontal shoulder/chest area

7

  1. Broomstick dislocates.

  2. Stretch your lats.