Find Your Hidden Weaknesses

Find hidden weaknesses in your body by taking the Overhead Squat test.

Every week, a new STACK Challenge gives you an opportunity to test your athletic ability and win a STACK T-shirt. Take the challenge and enter to win a T-shirt by tweeting your results with #STACKChallenge.

Do you know any athletes who tear it up on the Bench Press but struggle when playing against smaller opponents? Frustrated when gains in the weight room don't show up on the field?

Big muscles often hide small weaknesses that keep us from reaching our full athletic potential by slowing us down, sapping our strength or causing injury.

This week's STACK Challenge helps you find and eliminate weaknesses you never knew you had. The Overhead Squat test uses no weight except your body weight—it requires only a broomstick or a PVC pipe—but it's a lot tougher than you might think.

To complete the challenge, perform an Overhead Squat like Todd Durkin illustrates in the video above. Hold the broomstick or pipe with locked elbows, a wide grip and your feet shoulder-width apart. Squat with control, maintaining a straight back and digging your heels into the ground. When your thighs are parallel to the ground, drive back up to a standing position.

Have a coach or friend watch you throughout the movement, looking for weaknesses by following this guide from the National Academy of Sports Medicine. Once you've identified the weaknesses, use the exercises in the guide to fix them.

The Challenge

Perform an Overhead Squat with perfect form.

How Do You STACK Up?

Rookie: You can squat until your thighs are parallel to the ground, but you have issues with form (back arched, heels up, feet turned out, etc.)
Pro: You can squat until your thighs are parallel to the ground with perfect form
All-Star: You can replace the PVC pipe with a 45-pound bar and perform an Overhead Squat with perfect form

STACK T-ShirtHow to Win a STACK T-Shirt

  1. Complete the challenge by Nov. 23
  2. Follow STACK on Twitter (@stackmedia)
  3. Tweet your results with #STACKChallenge
  4. Check back next week to see if you've won

Get Better

Learn how to eliminate some of the most common athlete weaknesses by checking out this article: The 5 Most Common Weak Spots in Athletes (and How to Fix Them).


Photo Credit: Getty Images // Thinkstock

Topics: STACK CHALLENGE | HEELS | PVC PIPE