What would an overhead squat assessment indicate?
Purpose. The overhead squat test is a subjective screening assessment used to obtain a general indication of dynamic posture. The test identifies compensatory movements and considers muscles which could potentially be overactive or underactive with the intention of addressing these muscle imbalances.
Which is a common compensation observed in the overhead squat associated with limited ankle dorsiflexion?
When performing the overhead squat assessment, a common compensation that can occur is an individual’s knees moving inward. This could be due to lack of range of motion at the ankle or weakness in the hips (or possibly both).
What are the 3 viewpoints of the overhead squat assessment?
Trainer should evaluate the client from (3) points of view (Anterior, Lateral, Posterior).
Which muscle would be considered underactive leading to the low back arching during the overhead squat assessment?
Low back arches, overactive muscles would be the hip flexor complex, the erector spinae, and latissimus dorsi; the underactive muscles, gluteus maximus, hamstring complex potentially, and intrinsic core stabilizers.
What does elevating the heels do during an overhead squat assessment?
Elevating the client’s heels during the OHSA reduces the demand on the ankle complex reducing deviation within the kinetic chain, especially at the feet, knees, and hips.
Which movement compensation is commonly observed during the overhead squat assessment for clients exhibiting limited dorsiflexion?
During the overhead squat assessment it is observed that a client demonstrates limited dorsiflexion in the Sagittal plane, yet the client doesn’t raise his heels. What motion needs to occur in order to maintain the body’s center of gravity? flexes the femur (hip) and extends the knee.
How many reps should be performed during a squat assessment?
To initiate the assessment, the athlete should be asked to perform 10 continuous back squat repetitions.
What muscles do overhead squats work?
Overhead squats can increase your overall strength. The overhead squat activates muscles in your upper body like your triceps and deltoids, as well as muscles in your lower body—including your hamstrings, adductors, quadriceps, and lower back muscles.
Is the overhead squat assessment good?
The overhead squat assessment (OHSA) is the best measure of how health your client’s kinetic chain is. Since an overhead squat will utilize all musculature from head to toe to successfully complete, its the perfect movement to measure overall musculoskeletal function.
Which muscle would be considered underactive leading to arms falling forward in the overhead squat assessment?
Teres major, arms fall forward. Pectoralis major and minor, arms fall forward by means of lack of upward rotation at the scapula. And then the underactive muscles or the muscles that are lengthened would be the mid and lower traps, the rhomboids and the rotator cuff.
What is an overhead squat assessment?
The overhead squat is a dynamic movement assessment. It is the quickest way to gain an overall impression of a client’s functional status. This assessment helps to evaluate one’s dynamic flexibility, core strength, balance, and overall neuromuscular control.
Are overhead squats good for musculoskeletal function?
Since an overhead squat will utilize all musculature from head to toe to successfully complete, its the perfect movement to measure overall musculoskeletal function. Assessments such as the OHSA are growing more and more important as the average person sits longer each day than any decade in the past.
How do I interpret my squat compensation findings?
The easiest way to interpret your findings is through the overhead squat solutions table. This table will align your compensation findings with the probable overactive and underactive muscles leading to the movement discrepancies you are seeing. As a professional, there are a couple of major considerations you need to have.
How can i Improve my overhead squat performance?
The solution will be to stretch and relax your overactive hip flexors and strengthen your underactive glutes and thereby improve your functional fitness and ability to squat. Whether you are a personal trainer or not, the overhead squat assessment will help you understand how you can help yourself or a client improve functional fitness.