If you really want to check where your mobility and stability deficiencies are, grab a dumbbell, lock it out overhead, and squat. For most folks, this will throw up all kind of red flags. The single arm dumbbell overhead squat (SA DB OH) is a great assesment tool to diagnose where you are as an athlete, which will in the long run help us to become better at moving. Why is this movement such a kick in the ass? In order to achieve proper position at end range of motion you must have optimal:
- Thoracic Spine Mobility, rotation/extension
- Shoulder overhead mobility and stability,flexion and external roation
-Squat mobility and stability, flexion, external and internal roation, and ankle dorsiflexion
The bottom position for most people an EXTREMELY demanding position to get into. The mobility and stability requirements are massive. If we can’t obtain optimal bottom position then we sure as hell aren't going to be stable. I would look into your squat first before we challenge the mechanics even more. Don't be ashamed to strip this down and build it back up, trust me, I was there. Once you free up new ROM, you need to use it in a controlled manner aka add weight slowly without intensity, then put it back into function (performing the actual movement).
Depending on where your challenges are, there are plenty of things you can be doing to help improve this movement:
-bottom up press
-thoracic, shoulder, and hip mobility
-counter balance squats
Getting regular bodywork and massage can help maintain range of motion and flexibility in the pursuit of better movement. In the long run, this will help mitigate injuries and keep you moving pain free. I always suggest once a month for routine maintenance.
Remember, sweat the small stuff. Devil is all in those details.