0:00 This is Brent coming at you with our second overhead squad assessment video. 0:03 In this video, we're going to go over the signs, that we're likely to see during an 0:07 overhead squad assessment. I have a feeling this is where a lot of people 0:10 tend to get a little overwhelmed. They have a tendency to think that things are 0:15 really complex but the truth of the matter is... is there's only, a fairly small 0:20 set of dysfunctions that we are likely to see, in the overhead squad assessment. 0:24 And once we systemized those, we break them down by joint action and we list 0:28 them. I think you guys will find that the overhead squat assessment is actually 0:31 fairly simple. At the feet, we only have two sides. We have feet flatten or feet 0:37 turn out. At the lumbo-pelvic hip complex, we have an anterior pelvic tilt. Now, I 0:43 know some of you guys have a little bit of a hard time seeing an anterior pelvic 0:46 tilt. That's cool. What you're probably more likely to see is low back arch, 0:50 which would be the same thing or that excessive lordosis. Excessive forward 0:55 lean. An excessive forward lean, is that very, very far tilt and I'll show you 1:01 guys how to look for that. We'll look at something called tibia torso angle. 1:05 Asymmetric weight shift we'll look at from the back, I know some of you guys 1:08 have already seen that winking or that sliding when you have somebody do a 1:11 squat. At the knees, we're only likely to see them either bow in or bow out. That's 1:16 the only things we're looking for. And then at the shoulders, do the arms fall 1:21 or does the shoulder girdle elevate? Guys, these are all of the signs that 1:26 we are likely to see for the overhead squat assessment. I will talk about some 1:30 that are a little less common that you might see occasionally in future videos. 1:34 This is the first layer of the onion, once we get this down you guys will 1:39 actually be able to start creating some very powerful corrective exercise 1:43 programs. I'm going to have my friend Leanne come out, she's going to help me 1:46 demonstrate each one of these signs so you guys know exactly what you're 1:49 looking for. 1:53 So first things first let's look at feet flat. Now 1:58 first role of the overhead squat assessment, I showed you guys how to set 2:02 up the overhead squat assessment in the previous video. If you notice that 2:06 somebody's feet are flat when they start you can go ahead and check that box. I'm 2:11 not looking for necessarily more flattening when they're doing the 2:15 overhead squat assessment, if they can't get into proper position to begin with, 2:19 they have that sign. Now Leanne when it comes to feet flat actually does have 2:24 flat feet to start with, that's a functional flat foot, but she's going to 2:29 fake it for us, she's going to go ahead and throw her arms up, and what you guys 2:33 would see is as she goes down into the squat, she would lose this space right 2:40 here. So you, and come back up for me, alright make you a little arch, she 2:45 should be able to keep her her metatarsal head here, her cuneiform, her 2:49 navicular, these should not be on the floor. If they collapse and fall on the floor 2:53 and you guys watch that space disappear at the medial arch, you're going to go 2:57 ahead and check feet flattened. Now the next sign she's going to show us is feet 3:02 turnout. Now if you guys remember from our previous video, second toe pointing 3:07 forward all right, at hip width which is going to be just underneath our ASIS, is 3:12 going to be parallel, all we want to see is does she go big toe forward or 3:17 further because that would be a sign of feet turnout. Go ahead and squat down for 3:21 me, let's see that, and Leanne turns into feet turn out very easily because this 3:26 is part of her common compensation pattern. So go ahead and do that one more 3:30 time and show them, and we got feet turnout. 3:34 Alright if I was doing Leanne's assessment right now I just check feet 3:38 turnout. So now let's look at the knees, her patella right, right here should 3:43 track over her second and third toe assuming that her feet are parallel. 3:48 So if she had knees bow in, so let's go ahead and demonstrate knees bow in, right 3:54 you'd see this little collapse inward. You notice now her knees are not in line 4:00 with this imaginary line between second and third toe and her ASIS. 4:04 A little more rare is to see the knees bow out, all right there you go knees bow 4:13 out, and usually what happens guys is you'll see actually the patella it'll 4:16 track over about the pinky toe. I know that doesn't seem like much, but anything 4:21 outside of optimal is potential dysfunction that we could work on and 4:24 gain a little bit of performance from. Now after we get through those signs we 4:29 need to go ahead and go to a lateral view to see the lumbo-pelvic hip complex. 4:32 The first one I'm going to have our show is actually the excessive forward lean, 4:37 which I know confuses some people. The excessive forward lean is based on the 4:42 tibia and torso should create parallel lines at the bottom of her squat. So I'm 4:51 going to have Leanne go ahead and do the overhead squat and pause at the bottom. 4:54 Alright and what I'm going to do is using these bars if I line a bar up with 5:01 her tibia there, so that's that's that line, and then you guys can see if I line 5:08 this up, her tibia and torso angles actually cross which means they are not 5:14 parallel by definition, she's bending forward too far so that would be our 5:19 excessive forward lean. 5:24 Go ahead and turn posterior From the posterior view we might see an 5:31 asymmetrical weight shift. I know a lot of you guys this intimidates you, it's not 5:35 an easy thing but we will go over corrections in a future video, but if you 5:40 see go ahead and let's demonstrate that Leanne, what you guys will notice is her 5:44 pelvis and her backside will actually shift away from the center of her base 5:50 of support, being her feet here. Alright so let's show that one more time, 5:55 and that would be asymmetrical weight shift -right. Now the last thing we're 6:02 going to look at is the arms, you guys have probably seen a lot of the arms 6:06 fall, her arms should maintain parallel to her ears, covering her ears 6:14 essentially. If she can't now this is one of those signs where you will often see 6:20 people not be able to get there; if I got hurt here and I went arms up and that's 6:24 as high she can get, you guys can go ahead and check arms fall forward. I 6:27 don't need them to fall more forward as she does the squat, this is arms fall 6:32 forward. Now we're going to go ahead and have her start here and then demonstrate 6:37 what arms fall forward during the squat would look like, so go ahead, and that 6:42 would be a very common look to that. It doesn't have to be a lot, just in front 6:46 of the ears. Let's try one more, 6:53 good, and then turn around let me have you actually back to the camera, and 6:57 we'll show shoulders elevate. Now when shoulders elevate what you guys are 7:01 actually looking for is does this scapula area start to elevate towards 7:07 the ears. Now once again you've got to make sure that they started out 7:11 depressed, if they started out elevated you can go ahead and check it off, but 7:16 make sure they started depressed during their squat, and then go ahead have them 7:19 do the overhead squat, and see if those shoulders don't end up right up next to 7:23 their ears like Leanne is demonstrating perfectly. Alright so those are the 7:28 common signs you guys are likely to see. Now we broke it down per joint segment, 7:34 the only thing that you're going to see a little different on your template is 7:39 that it's broken down 7:46 per view, 7:51 and there's a reason for this; all right so any assessment that we do we want to 7:56 increase reliability. We want to make sure that we are accurate as possible. So 8:02 certain signs we're only going to see in certain views. We need to make sure that 8:06 every time we do this overhead squat assessment that we are looking for those 8:11 signs in order, in a particular way to ensure that every time we do this test 8:16 it's the same. So from an anterior view I'm going to look for feet flattened, 8:21 feet turnout, knees bow in, knees bow out, or arms fall. An anterior view is not a 8:27 great place for example to see a asymmetrical weight shift, that's better 8:32 seen in a posterior view. After I go through my anterior view, I'm going to go 8:37 to a lateral view and I'm going to look for my excessive forward lean, my low 8:41 back arch, my abdominal distension potentially, that's that ABS falling out 8:45 that I talked about in the previous video, or once again arms fall. I'm not 8:50 going to be looking at the feet in my lateral view, chances are that an angle 8:55 from the side is going to kind of play tricks on me on what I'm actually seeing, 8:58 and then I'm going to go to posterior view to see shoulder girdle and an 9:02 asymmetric weight shift. So all you guys are doing is taking the signs that are 9:09 common during an overhead squat, and then flipping them so that we can easily get 9:14 through an assessment. Then after you're done with your assessment and you can 9:18 sit down and think about it, you can bring these back to the joint that you 9:23 actually think you're seeing dysfunction at; and in future videos I'm going to go 9:28 ahead and show you guys how to break down each dysfunction one by one and 9:32 create a corrective exercise strategy. Now a couple things that I get asked 9:36 about a lot, these are signs that don't actually exist but you're going to see 9:42 them. So let me explain occasionally, actually let me have Leanne 9:46 come out here. 9:49 You're going to see somebody not feet flattened, but you're going to think 9:55 you're seeing foot inversion, or an increase in that medial arch. I can 10:01 honestly tell you guys this almost never ever happens, if you see this during your 10:05 overhead squat assessment you're probably not seeing inversion you're 10:10 probably seeing a sticky shoe, or a sticky sock, or a sticky foot on a sticky 10:16 floor; the person's feet are actually trying to turn out but from the friction 10:21 of the bottom of their foot in the floor on these two surfaces, they're actually 10:25 just starting to roll out because they can they can't slide. You guys notice I 10:31 have her in socks on a wood floor, really really hard to hide foot foot turnout 10:35 socks on a wood floor, I would suggest this if you can find it. Another sign 10:40 that you guys will see, go ahead and turn sideways is occasional, I don't know if 10:44 you're going to be able to demonstrate this because it's not your compensation, 10:46 but occasionally you'll see people going to an overhead squat, they'll go really 10:51 deep and they'll tilt under, sorry tilt under at the bottom, Leanne doesn't do it at 10:57 all, but you guys will see this where they all of a sudden they get to the 11:00 bottom they do this thing, that's not a postural dysfunction they've just 11:04 reached the end of their hip flexion range of motion. If you were to try to 11:09 correct that posterior pelvic tilt you're seeing at the bottom, 11:12 you're not going to get anywhere. The other thing I get asked about a lot is 11:16 hands, so when I throw my hands up do the hand face in or do they face 11:21 forward, and my answer to you is more or less it doesn't matter. All right this is 11:27 actually radial ulnar joint motion, pronation and supination, not shoulder 11:34 motion. The other thing I get asked about a lot is why is the head in the 11:39 assessment, there's a couple reasons, I know a lot of personal trainers out 11:43 there are using this assessment, and we don't get enough education on how to 11:48 correct dysfunction at the neck, so that's reason number one we don't want 11:51 to start looking at dysfunctions that we're actually not capable of correcting. 11:55 Number two, an overhead squat assessment is probably not the best assessment 12:00 for determining how we're going to correct cervical dysfunction, and we'll 12:05 get into that into later videos. So there you guys go, those are the signs that 12:09 don't actually exist. There is a couple signs that we will see occasionally like 12:14 an inadequate forward lean, or a posterior pelvic tilt which I'll explain 12:18 in much much later videos. Guys the first layer of the onion, I like that analogy 12:25 right, we got the first layer and then as we get deeper and deeper and deeper. 12:28 We'll add more and more pieces, but this is the first layer, you guys got to get 12:32 this down. It's only what ten signs here, roughly ten, twelve signs, once you guys 12:38 have these memorized, you're good at identifying them, you'll be able to build 12:43 upon this in a way that helps you create corrective exercise programs that are 12:46 more effective than you can even imagine, which is going to increase performance 12:49 and decrease your risk of injury. I hope you guys enjoyed this video, I look 12:54 forward to talking to you again.
