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Overhead Squat Assessment 6 - Knees Bow In Breakdown

This video provides a detailed breakdown of the Overhead Squat Assessment 6 move: Knees Bow In. Learn how to properly assess if the athlete is executing the correct technique and understand what might cause improper movement.

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Transcript

00:05 - 00:09This is Brent coming at you with another overhead squat assessment video.
00:09 - 00:12In this video we're going to go over the sign knees bow in. So I'm going to have
00:12 - 00:16my friend Mike Tierney come out. Mike Tierney is going to demonstrate this
00:16 - 00:21dysfunction for us. Just a couple little things to watch out for, I think you guys
00:21 - 00:24kind of know what this sign is supposed to look like. I'm going to set him up so
00:24 - 00:27the second toes pointing forward, feet underneath his hips. He's going to go
00:27 - 00:32ahead and throw his hands up, perfect and what you guys are watching for, is does
00:32 - 00:37this patella track over a second or third toe, or does it start to bow in
00:37 - 00:40towards this big toe, or maybe even closer than that. Actually Mike let me
00:40 - 00:43have you do us a little favor here, can you tuck these shorts into your
00:43 - 00:49compression shorts. It is helpful to be able to see somebody's kneecaps, you can
00:49 - 00:53have somebody roll with their pants if you have to. Alright so let's go ahead
00:53 - 01:00and go knees bow in, and this is pretty typical you can see Mike's knees
01:00 - 01:06starting to kind of track in this way, just medial to his big toe, alright
01:06 - 01:11good. A sign that's a little less obvious but I know you've all seen it before,
01:11 - 01:15maybe you've wondered what to do with it, is the wobbly knee thing right. Can you
01:15 - 01:20show us that Mike. This isn't his natural dysfunction, natural compensation pattern,
01:20 - 01:25so he's going to act for us a little bit, good back up. That wobbling knee thing is
01:25 - 01:30usually, usually knees bow in waiting to happen. So if you guys are cleaning up
01:30 - 01:34somebody's dysfunction, you happen to notice that, it might be worth throwing
01:34 - 01:38in some of those corrective techniques for knees bow in to try to solve that,
01:38 - 01:42before it becomes, let's go ahead and go back to the first sign knees bow in,
01:42 - 01:47before it becomes this. The only other thing I want you guys to watch out for
01:47 - 01:52is occasionally what ends up happening, is the only time somebody's knees bow in,
01:52 - 01:56and you can go ahead and go back up, the only time somebody's knees bow in, is at
01:56 - 02:00the hardest part of the movement, which is that turn around between eccentric
02:00 - 02:05and concentric. In other words they bounced into adduction at the bottom.
02:05 - 02:09Can you show us what that looks like,
02:10 - 02:15good. So you guys can see in this part of dysfunction, if this is how
02:15 - 02:19they're going to show it, that you're going to have to watch all the way
02:19 - 02:22through their squat pattern. Don't just look at them going down and go, oh yeah
02:22 - 02:26knees you're fine, and then move on to the next sign. You need to watch the knees
02:26 - 02:30through an entire rep, to ensure that you don't have knees wobble, the knees don't
02:30 - 02:35bow in on the eccentric phase, they also don't bow in in that amortisation phase
02:35 - 02:39of the turn around from eccentric to concentric. Thank you Mike. Now breaking
02:39 - 02:43that down, now we just have to figure out what joint actions are occurring, what
02:43 - 02:46joint actions correlate with knees bow in. And I know a lot of you guys have
02:46 - 02:51probably been taught adduction, and while adduction is not wrong, you're going to
02:51 - 02:54see the adductors come back up in our graph, there are a couple joint actions
02:54 - 03:02that correlate better. So if knees bow in if we thought of it is, my tibia are
03:02 - 03:09trying to turn out, while my femurs are trying to bow in right. So this whole
03:09 - 03:14this bowing in, and this bowing out is actually collapsing the knee inward. That
03:14 - 03:18has a much better correlation with what muscles are short, and what muscles are
03:18 - 03:22long. So what I want you guys to memorize for now and start to try to think about,
03:22 - 03:27is knees bow in equals tibial external rotation, and femoral internal rotation.
03:27 - 03:32Now in the feet turn out video you guys saw who the tibial external rotators are,
03:32 - 03:38so that's going to be TFL, VL, ITB complex we talked about a little bit, the biceps
03:38 - 03:43femoris short head, all right so that short head does not actually cross the
03:43 - 03:51hip, and then lateral gastroc will also rotate my tibia outward. My femoral
03:51 - 03:55internal rotators some of these muscles you guys are going to recognize because
03:55 - 03:59they're very nasty, they like to get really tight, they like to get really
03:59 - 04:04short right. You have TFL, you have TFL's nasty cousin, the glute min, and then your
04:04 - 04:08anterior adductors. I know at some point every one of you has released or
04:08 - 04:13stretched one of those three muscles. Now on the flip side we got to go back to
04:13 - 04:19our tibial internal rotators, and our femoral external rotators. Now before I
04:19 - 04:22kind of talk to you guys when we did that feet turn out video,
04:22 - 04:27the tibial internal rotators are activated as a group, so we'll leave that
04:27 - 04:30tibial internal rotators, even though that's the semis, and the gracilis, and
04:30 - 04:37the popliteus. The medial gastroc is going to be activated with our post tib.
04:37 - 04:41Now I'm not saying that my post tib crosses my knee and contributes to this
04:41 - 04:45dysfunction, what I am saying is the exercises that we use for post tib would
04:45 - 04:49include medial gastroc activity, so we're going to use that as a little cheat. And
04:49 - 04:53then of course our femoral external rotators guys, the muscles that love to
04:53 - 04:57get underactive, but the muscles we love to work and try to hypertrophy, and try
04:57 - 05:00to get strong which of course are our glute complex, being the glute max in the glute
05:00 - 05:05medius. I hope seeing the signs of dysfunction, noting some of the details
05:05 - 05:10and dysfunction. The breakdown and the discussion of how we would create
05:10 - 05:15exercise from this graph, helps you create more powerful corrective
05:15 - 05:19strategies, including rehab and performance enhancement. I look forward
05:19 - 05:23to hearing about your outcomes. Thank you.

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