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Overhead Squat Assessment 3 - Five Steps for Solving for Dysfunction

In this video, learn five steps to help you solve Overhead Squat Dysfunction. Get tips on how to assess and quickly identify common issues, plus how to apply corrective strategies.

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Transcript

00:00 - 00:03This is Brent coming at you with our overhead squat assessment video number
00:03 - 00:08three. In this video I'm going to give you my five simple steps on how to
00:08 - 00:14create a list of all of the muscles involved in any of the signs and
00:14 - 00:17dysfunctions that we see, during an overhead squat assessment. So the first
00:17 - 00:20thing you guys need to know is you have to know what optimal posture is first,
00:20 - 00:24before we can even determine what dysfunction look like looks like, we need
00:24 - 00:30to know what good looks like. Our second step is to identify the joint action
00:30 - 00:35that is responsible for the sign we identified in our overhead squat
00:35 - 00:39assessment, so you guys can go back to video 2 and look at all the signs we
00:39 - 00:44listed. Once we identify the joint action, we can go to step number three which is
00:44 - 00:50list all of the muscles responsible for that joint action. Now what we're going
00:50 - 00:57to assume is that steps two and three, has created a list for us of short and
00:57 - 01:01overactive muscles, at least we're going to presume that for now. This creates a
01:01 - 01:06list of short overactive structures that once we get to our corrective strategy,
01:06 - 01:11we're probably going to want to go ahead and tone down, make them less active and
01:11 - 01:15we're going to want to lengthen them somehow. In step 4 we're going to go
01:15 - 01:20ahead and think of the opposing joint action, so the opposing joint action is
01:20 - 01:24going to help us determine all the muscles that would be responsible for
01:24 - 01:29that opposing joint action, in which case they have been lengthened and are
01:29 - 01:34probably under active. Now with those muscles we probably want to increase
01:34 - 01:39their activity and get them integrated back into a normal movement pattern, so
01:39 - 01:43that we move with optimal posture. Now if I was going to take you guys through an
01:43 - 01:51example, so let's start with, let's say I saw excessive leaning forward which
01:51 - 01:56okay what joint is action is that, that's that's hip flexion. All right so if I'm
01:56 - 01:59thinking hip flexion, what are the muscles responsible for hip flexion you
01:59 - 02:05guys already know some of the muscles right, like we could say TFL, so if my TFL
02:05 - 02:08is involved in hip flexion and there's an excessive leaning forward, what do I
02:08 - 02:10want to do to that muscle? I want to tone it
02:10 - 02:13down, so I want to use some sort of release like technique, and I probably
02:13 - 02:16want to lengthen it. You guys know from watching some of those other videos
02:16 - 02:19something like a kneeling hip flexor stretch would work, and then we're going
02:19 - 02:24to go to the opposing joint action well if I have too much of this, too much hip
02:24 - 02:29flexion right that means I don't have enough hip extension, so somethings long
02:29 - 02:35and of course we have one of our big hip extensors that we all love to work but
02:35 - 02:38has a tendency to get under active, which is our glute max so you guys could be
02:38 - 02:42thinking well I'll do some glute max work, i'll do some glute max activation.
02:42 - 02:46You guys can look those videos up, maybe do some bridges, and then I can get them
02:46 - 02:51integrated in a nice big lower leg exercise like a squat to row. So once
02:51 - 02:55again guys I hope you guys can see how all of the rest of our videos in this
02:55 - 03:00series are going to start with this simple game plan right. I'm going to look
03:00 - 03:05at a dysfunction, I'm going to tell you guys what joint action goes with that
03:05 - 03:10sign, we're going to list the muscles responsible for that action which are
03:10 - 03:15short and overactive muscles, presumably we're going to list the opposing joint
03:15 - 03:20action and then of course the long muscles; and every time we do this we're
03:20 - 03:25going to end up creating a list of muscles that we need to address in our
03:25 - 03:30corrective exercise strategy. I hope that helps you guys understand the logic
03:30 - 03:34behind some of the stuff we do. It's not complicated, you do got to know your
03:34 - 03:38functional anatomy. All right you guys got to keep working n learning all of
03:38 - 03:41your muscles, but it's not a complicated concept and i know if you stay with me
03:41 - 03:47in future videos you guys will get this stuff down. I'll talk with you soon.

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