Squat deep with the bar locked overhead, the ultimate mobility test.
Keep your arms locked and the bar behind your head line the entire rep.
The overhead squat is a full-depth squat with the bar locked out in a wide snatch grip, and it hides nothing, your quads have to drive the squat while every joint from ankles to wrists proves it can hold position. Your glutes assist out of the bottom as the hips extend. It is the sharpest mobility and stability test in barbell training, which is why coaches use it to expose weak links long before the weight gets heavy.
Completely normal. The limit is rarely leg strength, it is your ability to keep the bar stacked overhead at depth, so mobility and stability cap the load long before your quads do.
Ankles, hips, upper back and shoulders all get tested at once. If you cannot sit in a deep squat holding a PVC pipe overhead, groove it with the empty pipe before loading a bar.
Stacked over your midfoot, which from your point of view feels slightly behind your head. Once the bar drifts forward of that line, the rep is basically already lost.
