Cant do deep squat test with hands directly over my head

[JEDI]

Deep Squat

You pass if... You can lower into a deep squat (thighs parallel to floor) while keeping dowel overhead, toes forward, and heels on floor.
You fail if... You feel pain, your heels lift, the dowel tips forward, or you can't lower into the full squat (signs that you're lacking hip and ankle mobility).

i can do the deep squat with thighs parallel to floor and feet flat.
but i cant keep the broomstick directly over my head.
it's like at a 30 degree angle in front of my head.

So i have shoulder mobility problems?
How to fix?

 

[balloonshark]

Not an expert by any means but this guys videos seem legit. He has a playlist on stretching and flexibility. A few of the vids might help. https://www.youtube.com/playlist?list=PLRS2DE4P39EfrJ4viya8lWiVzXfSX69Lb

 

[Dranoche]

Could be in your shoulders but probably poor thoracic spine mobility. That can limit shoulder movement and seems to be the most common issue holding back an overhead squat in people who have never tried overhead before.

 

[JEDI]

Could be in your shoulders but probably poor thoracic spine mobility. That can limit shoulder movement and seems to be the most common issue holding back an overhead squat in people who have never tried overhead before.

do you know how to fix this?

 

[Dranoche]

Strengthening rhomboids and traps (mid/upper back) and stretching lats and pecs to help improve thoracic extension. Stretches on your back over a foam roller (mid to upper back) or bent over with your hands or elbows resting on a bench or edge of a table start to put your back into the proper extended position (think chest up and out) and can help loosen some tight muscles or identify where you may benefit from more targeted stretching. A lot of exercises for posture can help, as poor thoracic extension is what a lot of posture exercises try to address. Google "thoracic extension exercises" or "thoracic mobility drills".

 

[deadlyapp]

There are a huge number of things that can affect the capability of doing this, and some people may never be able to.

Things to try:
- widen your foot stance, going too narrow and not having the properly built hip mechanics will prevent you from getting to the bottom of a squat without tilting forward
- work on your ankle and hip mobility - there are tons of youtube tutorials - I even recorded a bunch of mobility stretches for my athletes at my gym if you search for Enspiren Fitness (https://www.youtube.com/playlist?list=PLNT0QFfKO9csUMCUFUJ5qPHUxwNWb3O6c) and want quick visual cues
- widen your hand position on the broomstick, the thoracic mobility mentioned above and shoulder mobility in conjunction with your hips/ankle mobility may prevent you from being able to get into the position

I've been doing this for 8 years or so and still can't do a perfect overhead squat - it's something that takes a lot of dedicated mobility work day in and day out. I wouldn't concern yourself with it that much unless you plan on being an olympic weightlifter at a high level.