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Overhead Squat Assessment 6 - Knees Bow In Breakdown
The Overhead Squat Assessment 6 - Knees Bow In Breakdown is an evaluation test that determines how well an athlete can maintain squat form while keeping the weight overhead. This assessment measures an athlete's shoulder stability, hip mobility, thoracic spine mobility, and core stability. Specifically, it checks if the athlete can perform the overhead squat with their knees bowing inward as they lower into the bottom position of the squat. In addition to the physical components of the assessment, it also
Transcript
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This is Brent coming at you with
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another overhead squat assessment video.
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In this video we're going to go over the sign knees bow in. So I'm going to have
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my friend Mike Tierney come out. Mike Tierney is going to demonstrate this
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dysfunction for us. Just a couple little things to watch out for, I think you guys
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kind of know what this sign is supposed to look like. I'm going to set him up so
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the second toes pointing forward, feet underneath his hips. He's going to go
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ahead and throw his hands up, perfect and what you guys are watching for, is does
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this patella track over a second or third toe, or does it start to bow in
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towards this big toe, or maybe even closer than that. Actually Mike let me
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have you do us a little favor here, can you tuck these shorts into your
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compression shorts. It is helpful to be able to see somebody's kneecaps, you can
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have somebody roll with their pants if you have to. Alright so let's go ahead
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and go knees bow in, and this is pretty typical you can see Mike's knees
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starting to kind of track in this way, just medial to his big toe, alright
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good. A sign that's a little less obvious but I know you've all seen it before,
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maybe you've wondered what to do with it, is the wobbly knee thing right. Can you
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show us that Mike. This isn't his natural dysfunction, natural compensation pattern,
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so he's going to act for us a little bit, good back up. That wobbling knee thing is
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usually, usually knees bow in waiting to happen. So if you guys are cleaning up
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somebody's dysfunction, you happen to notice that, it might be worth throwing
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in some of those corrective techniques for knees bow in to try to solve that,
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before it becomes, let's go ahead and go back to the first sign knees bow in,
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before it becomes this. The only other thing I want you guys to watch out for
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is occasionally what ends up happening, is the only time somebody's knees bow in,
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and you can go ahead and go back up, the only time somebody's knees bow in, is at
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the hardest part of the movement, which is that turn around between eccentric
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and concentric. In other words they bounced into adduction at the bottom.
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Can you show us what that looks like,
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good. So you guys can see in this part of dysfunction, if this is how
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they're going to show it, that you're going to have to watch all the way
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through their squat pattern. Don't just look at them going down and go, oh yeah
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knees you're fine, and then move on to the next sign. You need to watch the knees
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through an entire rep, to ensure that you don't have knees wobble, the knees don't
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bow in on the eccentric phase, they also don't bow in in that amortisation phase
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of the turn around from eccentric to concentric. Thank you Mike. Now breaking
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that down, now we just have to figure out what joint actions are occurring, what
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joint actions correlate with knees bow in. And I know a lot of you guys have
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probably been taught adduction, and while adduction is not wrong, you're going to
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see the adductors come back up in our graph, there are a couple joint actions
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that correlate better. So if knees bow in if we thought of it is, my tibia are
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trying to turn out, while my femurs are trying to bow in right. So this whole
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this bowing in, and this bowing out is actually collapsing the knee inward. That
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has a much better correlation with what muscles are short, and what muscles are
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long. So what I want you guys to memorize for now and start to try to think about,
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is knees bow in equals tibial external rotation, and femoral internal rotation.
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Now in the feet turn out video you guys saw who the tibial external rotators are,
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so that's going to be TFL, VL, ITB complex we talked about a little bit, the biceps
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femoris short head, all right so that short head does not actually cross the
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hip, and then lateral gastroc will also rotate my tibia outward. My femoral
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internal rotators some of these muscles you guys are going to recognize because
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they're very nasty, they like to get really tight, they like to get really
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short right. You have TFL, you have TFL's nasty cousin, the glute min, and then your
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anterior adductors. I know at some point every one of you has released or
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stretched one of those three muscles. Now on the flip side we got to go back to
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our tibial internal rotators, and our femoral external rotators. Now before I
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kind of talk to you guys when we did that feet turn out video,
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the tibial internal rotators are activated as a group, so we'll leave that
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tibial internal rotators, even though that's the semis, and the gracilis, and
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the popliteus. The medial gastroc is going to be activated with our post tib.
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Now I'm not saying that my post tib crosses my knee and contributes to this
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dysfunction, what I am saying is the exercises that we use for post tib would
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include medial gastroc activity, so we're going to use that as a little cheat. And
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then of course our femoral external rotators guys, the muscles that love to
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get underactive, but the muscles we love to work and try to hypertrophy, and try
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to get strong which of course are our glute complex, being the glute max in the glute
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medius. I hope seeing the signs of dysfunction, noting some of the details
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and dysfunction. The breakdown and the discussion of how we would create
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exercise from this graph, helps you create more powerful corrective
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strategies, including rehab and performance enhancement. I look forward
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