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Overhead Squat Assessment 10 - Arms Fall
The Overhead Squat Assessment 10 - Arms Fall is a test used to evaluate proper form and muscle recruitment while squatting. The goal of the test is to perform a squat while keeping the arms in the overhead position with the elbows locked. If the athlete cannot sustain the overhead position, and their arms drop, this indicates a lack of strength or control in either the upper body or lower body muscles. This could point to a need for improved flexibility, balance, and motor control. The test
Transcript
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This is Brent coming at you with yet
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another overhead squat assessment video.
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In this video we're going to go over the sign arms fall. I'm going to have my friend
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Mike come out, he's going to help me demonstrate. Now this is definitely one
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of those signs that you may see before you even have somebody start the
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assessment. So if I have Mike go ahead and go alright man throw your arms up,
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lock your elbows. Now he did a nice job here because he knows what's coming, but
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if I have Mike start over and pretend like he does not know what is involved
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in this assessment and he just threw his arms up to where he's comfortable, you
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guys can see his arms now are not in line with his torso, you can still see
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his ear, his arms should cover his ear. so this would be arms fall, even if I didn't
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see anything more than that as he did the assessment I would go ahead and
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check that box on my overhead squat assessment template. Now i'm going go
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ahead and let Mike go back to where he was before elbows locks, and he's going
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to go ahead and squat so you guys see what arms falling forward during the
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squat looks like. And sure enough you can see as he goes towards the bottom his
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ear pops out there you can see it from that lateral view. as well as those arms
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start to come down this way. Alright just make sure when you're looking at this
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sign they're not disguised, if you're using the ear as a marker they're not
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disguising their arms fall by having an excessive forward head as well. Good go
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ahead and stand back up. Let's go ahead and turn forward. Now the sign arms fall
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a lot of people will say arms fall forward, but it's really arms fall in
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either direction. Whether it's forward or down to the sides i'm going to show you
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guys where it implicates the same muscles. So go ahead and throw your arms
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up good, and you'll see Mike's going to demonstrate for us. As he goes down
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you'll see his elbow start to bend and he starts to go into like this adduction,
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almost like like a little mini lat pulldown as he's going down into a squat.
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That's the same sign, all of whether it's forward whether you can't get them all
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the way up, or whether they start to fall down towards his side, it's all arms fall.
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Thanks Mike. Now the tricky part is once again we're
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going back to what joint sign does that correlate to. Now I'm going to make
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this a little easy on you guys I have already done the math. Personally all of
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the muscles that would either adduct or extend our shoulder from a hundred
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and eighty degrees of flexion and/or abduction however you want to look at it,
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are also the same muscles that internally rotate our shoulder. This does
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give us a little bit of congruence between our dynamic postural assessment
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as well as our static assessment, because I know you guys have seen static
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assessments where people's arms get here. So now we just have to list up the
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muscles. Internal rotators you guys have seen some of these implicated as tight
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PEC major, lats, teres major, subscapularis, anterior deltoid you guys
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could put a little star by that one. Although the anterior deltoid is implicated
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by our graph, I don't find it involved in postural dysfunction that much. I know
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you guys know PEC major wall stretch. I showed you guys the PEC foam
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rolling technique in one of my previous videos. Lats you guys know Child's Pose,
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teres major would be included in that. Subscapularis I showed you guys a trick
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with the backnobber. And then what is our under active musculature, well that would
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be our external rotators that I know a lot of you guys have seen external
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rotator activation, either this way or this way. I even showed you guys some
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reactive activation with a body blade. The one weird muscle here guys is the
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posterior deltoid often becomes long and overactive. So occasionally this is one
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of those muscles that's going to be released and not activated or stretched.
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I hope our breakdown of arms fall gives you guys a better understanding of what
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the sign is that you're looking for, what the exercises would be. So this is our
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short side right release and lengthen, this is our long side which we're going to
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activate, reactive activate, and of course integrate back into our functional
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