This is a tough exercise, and one that I would not recommend with an actual barbell unless you have a good way to dump the weight should you need to, and do so without destroying a big screed TV in the process. In other words, you need a solid floor, ideally a lifting platform, a large room with plenty of free space around you, and bumper plates if you are going to add weight to the bar. This is just not an ideal exercise to do in your bedroom or living room, unless you can get by with using just a stick or a cane. Great post, and thanks again.

It’s taken me a long time to do the “Asian Squat” or “ATG” squat. I injured my knees a year or two ago and since then lost the ability for some reason to do the traditional Western squat. So I had to relearn how to squat. I still have problems using the full heels down squat/Asian squat as a resting position, but it’s getting there.

My shoulder mobility has also been pretty awful due to using the computer so much for so many years. But I’ve been working on that too.

I found this article today while doing searches online for shoulder joint exercises and full squats…and here’s the gold mine

I’m not a lifter and don’t even use weights. I think for flexibility and functionality and strength, though, you can get benefits from this even without weights. I just use a walking stick or my old staff from karate (it’s about 8 pounds – iron rod through the center), and hold that like a bar to get my shoulders in the lockout position.

The first thing I noticed is that doing this overhead squat, with my shoulders locked out with the walking stick or staff instead of just doing a ‘normal’ ATG squat without paying attention much to where my arms were…is the hamstring activation. Wow. It’s incredible. It makes the squat feel like a completely different movement.

I was doing “shoulder dislocates,” by the way, as a flexibility/prehabilitative exercise, and so I thought the positioning of the shoulders with the bar in the overhead squat was perfect. It all just clicked when I did it just now.

I think I’ll be adding these to my list of essential exercises. I do all bodyweight exercises, and I like using full ranges of motion. This overhead squat makes perfect sense in so many ways.

I’m just really psyched about this I think it’s a huge mistake to focus on strength alone and neglect range of motion and full body functionality. Joint mobility is hugely important. Exercises like these seem to be the best by far.

Yeah…really REALLY excited. Thank you again so much for sharing!