0:00 This is Brent coming at you with the overhead squat assessment. Now, this is 0:04 going to be a series of videos by request. In this first video, we're going 0:08 to go ahead and go over what is ideal posture? 0:10 What is that ideal that we're judging our overhead squat assessment against? As 0:14 well as how to setup the overhead squat assessment for your patient or client, so 0:18 that you know you're getting an accurate read as we go into "signs and symptoms." So 0:22 I'm going to have my friend come out. 0:24 Leanne is going to show us exactly what good posture looks like. Now, you guys 0:28 notice I have some key words written up here. These are the key segments, or 0:33 joints, that I want to look at to make sure I have everything lined up ideally. 0:37 Now we start with the feet. 0:39 That's because everything stacks on top of the feet, so if I were to fix her head, 0:43 fix her shoulders, fix her hips, and then try to fix her feet, there is a chance I 0:47 can change all of that alignment back up. We're going to go ahead and start bottom-up. 0:51 Now with the feet, there's basically three things to think about. 0:54 I want them parallel, hip-width, and I want to make sure that I have some sort of 1:01 medial arch, which I'll explain in a second here. 1:03 So first things first, feet parallel - let's define that term. Feet parallel is 1:08 going to be second toe pointing forward. If you guys just threw your hands out in 1:12 front of you, you guys will notice that it's actually your index finger that points 1:15 upward, and your thumb kind of points in, so if you thought about your feet 1:18 doing the same thing, it's actually second toe pointing forward. Big toe's 1:23 going to point in just a little bit. I know you guys are going to see a lot of this 1:27 turnout. So the next thing is going to be hip-width. Now be careful. 1:31 These are not Leanne's hips. These are Leanne's thighs. This is her vastus lateralis. Her hip joint 1:38 is actually just underneath her ASIS. So her ASIS, for those of you guys who are 1:43 familiar with your palpations, not a hard palpation to find. You're just going to 1:47 go ahead and find what most people call their hips, the top of their ilium, palpate 1:51 around. You guys will notice a notch right before it become soft tissue. So, we 1:57 want to make sure that the feet are in line with that ASIS. Alright, her hip joint is 2:02 right behind this point. 2:03 Next, I want to make sure that she has some sort of medial arch. Now, it is very 2:08 helpful when you guys do your overhead squat assessment, to have somebody take 2:11 their shoes off. 2:12 They can probably 2:13 leave their socks on unless you guys are doing some more advanced assessments, but 2:17 at least the shoes off will allow you to see this little space in here. I 2:23 shouldn't say, I don't know if you guys are aware, where the first metatarsal-cuneiform 2:28 joint is and cuneonavicular joint is, but these bones right here, in the 2:33 middle of her foot, shouldn't be touching the floor. If you guys see those 2:38 bones riding on the floor, that is going to be something we notice on our 2:43 assessment as a dysfunction. 2:44 I want to at least try to get them set up. "Hey, can you maintain that position?" 2:49 Good. Alright, the next thing we're going go to is the knees. Now in static posture, we 2:54 expect her knees to be in-line. But when she moves, "if you can give me a little 2:59 dip here, and give me a little quarter squat," we're going to want to see her 3:03 patella track over her second and third toe. So once again, if I go back to this 3:07 position with my hands, this would be analogous to the middle of my hand 3:10 I want my patella to track right through the middle of my foot. Now the 3:15 lumbo-pelvic hip complex, as you guys can see here, LPHC, has several things 3:21 that we're looking at, or at least four or five things that I'm looking at right 3:25 off the bat. "Leanna, you can go ahead and turn sideways." I want to number one, make 3:30 sure she's in neutral. "That's okay." So I had you guys palpate the ASIS here. If 3:36 I were to put this part of her pants on her ASIS, palpate around her ilium, and 3:43 found this other bony notch here, which "go ahead and turn your back to the 3:48 camera. There you go." You guys can see these two bony notches, being her PSIS, are 3:52 actually a lot closer together than the ASIS are, but if I go ahead and put the 3:58 back of her pants up on her PSIS and then I line up her pants, that gives me a good 4:02 idea of whether her pelvis is level, and that's the first thing I want to notice. 4:07 "Is this level? Or is she turned in a little bit," which you guys might already 4:11 know, is an anterior pelvic til. Usually what comes with that, is now we see that 4:17 there's this excessive curve. We wanted a neutral curve, which we saw Leanne 4:21 started with, and then as we go through the overhead squat assessment, we'll talk 4:25 about 4:26 something called an "excessive forward lean," and I also want to make sure that 4:29 Leanne, even just standing there, has a little bit of abdominal tone. I know you 4:33 guys have seen, "hate to have you do this Leanne, 4:36 but go ahead and totally relax out your TVA." Alright, so you guys see those people 4:40 who have like, they have no abdominal tone whatsoever. 4:44 You know, they got that little, like beer belly thing going on. Like, we want just a 4:47 little bit of beach belly. That should be kind of normal as were standing there. 4:51 Now, 4:52 next thing we're going to look at is shoulder girdle. When I sit here and I 4:56 got Leanne, "you can go ahead and face the camera." When I have Leanne getting set-up, 4:59 we know that a lot of individuals have a propensity to get here with their 5:04 shoulders. So I want to make sure I at least cue "shoulders down and back" to start, 5:10 see if she can even get to this position. Now this is going to be a little 5:14 interesting when we go into an overhead squat because I'm actually going to actually have Leanne 5:18 throw her arms in the air. Right. Elbows locked. She's just going to go 5:22 straight up, and what I want to make sure is she did exactly what she did, which is 5:26 her shoulders kind of stayed down, as opposed to raising her arms like this, 5:31 where you see shoulders come up to her ears, as I kind of manhandle Leanne here. 5:38 The last thing I want to look for is the head, guys. "Let me have you go ahead and turn 5:41 sideways." I know a lot of you guys see this forward head tilt, and we see this 5:46 like, protruding chin. We want to make sure that Leanne's ear kind of lines up 5:52 with her shoulder assuming that I just put her shoulder into optimal 5:56 posture by cueing her down and back. Now, when you get somebody set up for this 6:01 overhead squat assessment, 6:02 this is what you start with. "Alright, so go ahead and turn straight." But with all 6:08 that being said, you don't want to go heavy, heavy, heavy, on the cues. I don't 6:14 want to cue Leanne into a million positions that she's not used to being 6:17 in. I don't want to give her a million instructions. I want to get a clean 6:20 assessment. So basically what I'm going to do is I'm going to set up her feet, 6:24 make sure she starts with her feet parallel. 6:28 I'm going to make, I'm going to kind of, check out her pelvis. I might adjust her 6:31 pants so it's easier for me to see whether her pants level or not. I'm not necessarily 6:35 saying anything to her. 6:36 Of course, ask permission if you're going to palpate. 6:38 I'm going to go ahead and say "arms up." 6:41 All right, we'll check to make sure that her head's straight. Then, just go ahead and 6:44 have her sit. You guys notice I didn't use a whole lot of words. It's like, "okay, 6:48 feet parallel. Good. Hands up, and go ahead and sit back for me." About all the cues I 6:54 want to give. Alright. So, once we get into the next video and I talk about common 7:00 postural dysfunctions and the common signs we'll see, we'll talk about how we're 7:03 going to notate all this stuff. Now, a couple things you do have to be aware of. 7:06 These things can destroy your squat assessment. Somebody has to be able to 7:11 keep their heels on the floor. Every once in awhile, "let me go ahead and you turn sideways." 7:15 You'll see somebody, "can you squat and let your heels come up?" Have you ever 7:18 seen that? Right? Every once in awhile, you guys will see this, and someone's heels 7:23 will come up off the floor as they're squatting. That is going to destroy your 7:27 assessment. You might be able to guess that they have tight calves from that, but 7:32 unfortunately, because they've lifted their ankle off, you really don't know 7:35 how that's affecting the rest of their kinetic chain. Alright, the other thing we 7:39 want to make sure is they're not faking it. Alright, I know a lot of fitness 7:44 professionals out there, a lot of athletes out there, they've been taught 7:46 how to do a squat. So if you have to, here's the trick I use. Rather than 7:52 having them do an overhead squat assessment, 7:56 I'll have them do a sit and stand assessment. Now they don't necessarily 8:00 know it's an exercise, but you guys, as professionals doing your assessment, know 8:04 that there is no difference between sitting and standing, and your overhead 8:08 squat. So I could say, "go ahead put your hands up over your head. 8:10 Stand up. Good. Sit back down. 8:14 Stand up. Good. Can you sit down with only touching your butt to the chair and 8:20 getting back up? Good." So you guys can see, this is the exact same thing. 8:25 This is also a wonderful regression if you guys have maybe, a less well 8:29 conditioned, or an older population, who can't do an overhead squat to begin with. 8:33 You could break it down, not do the overhead part. You could have them put their 8:38 hands on their waist to start or hands over their head to start, or maybe break 8:42 it apart, and do this part as one part of the assessment, sitting as the other. But 8:46 if I go ahead and take just about anybody and go, 8:48 "Ok. Let me just have you sit and stand." I know from here, at least here, down, 8:56 that's the exact same assessment, and I can get almost anybody to do that. 9:01 Alright, so there you guys go. We have optimal posture, which is going to be 9:04 reviewing real quick, feet parallel, hip-width, with a mild medial arch. Knees 9:11 in line with the second and third toe. That's patella in line with the second 9:15 and third toe. Lumbo-pelvic hip complex - I'm going to go ahead and set somebody's 9:18 pants up so that I can see if her lumbopelvic hip complex is in neutral. Shoulder 9:23 girdle. Shoulders down and back. That includes, even when I put my arms up, 9:27 shoulder girdle is down and back. And then head, I'm going to at least look to try to 9:31 start in neutral position. I hope that this gives you guys a good 9:35 foundation for what is going to happen in the overhead squat video series, as we 9:40 start pulling this thing apart sign by sign. Thanks again. 9:46 That was long. That was 10 minutes.
