In the overhead squat, which fault corresponds to the bar moving forward of the frontal plane?

• A. Bar moving forward of the frontal plane
• B. Inactive shoulder position
• C. Internally rotated shoulders
• D. Immature torso position

Answer: (A)

Bar path in the overhead squat reveals mobility and stability limits. When the bar moves forward of the frontal plane, it stays ahead of your midline, so the trunk leans forward and the bar climbs in front of the center of mass rather than staying stacked over the midfoot. This specific forward-bar-path fault usually signals that you don’t have enough upright thoracic spine extension and/or ankle dorsiflexion to keep the torso tall and the bar over the midfoot, along with a need for better shoulder/scapular control to keep the bar in a stable overhead position. To improve, work on keeping the chest up and the torso vertical, brace the core, and cue the lifter to actively pull the bar down and back so it stays over the midfoot. Also address mobility: improve ankle dorsiflexion and thoracic extension, and ensure the shoulders stay externally rotated with the scapulae depressed and upwardly rotated to maintain a solid overhead position.