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Overhead Squat Assessment 8 - Excessive Forward Lean
The Overhead Squat Assessment 8 - Excessive Forward Lean is a assessment of a squat performed while holding a weight overhead. It is designed to check for excessive forward lean of the body, which indicates that proper trunk and hip control may be lacking. During the assessment, the athlete will be instructed to hold a weight overhead, bend at the hips and knees, and perform a full squat to the point of pain-free range of motion. The assessor will look for any abnormal forward lean
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 excessive forward lean, a very very
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common sign which I'm sure you've all seen before. I'm gonna have my friend
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Leanne step out. Leanne is going to help us demonstrate an excessive forward
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lean. The first things you're going to notice is that Leanne actually steps so
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we can see sideways, right. This is one of those signs we see from a lateral view.
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I'm still going to set her up the same way, second toe pointing forward, two feet
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underneath her hips, and her arms are up over her head, and then when she
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does that I'm going to go ahead and have her squat. Now an excessive forward lean
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is based on the tibia torso angle. Her tibia and torso should line up parallel
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to one another. Now to help you guys visualize, I'm going
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to go ahead and line these dowels up. So there's her tibia anglem there's her
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torso angle, and as you guys can see, those two lines meet. So by definition
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they're not parallel, and Leanne has a excessive forward lean. So very very
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common impairment. I think you guys are going to see often. Thank you Leanne for
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demonstrating. Sometimes you guys will see something far worse than that, where
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people almost look like they're pancaking over, and sometimes it won't be
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that bad, and maybe you are going to have to break out a couple dowels or broom
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sticks, or whatever you guys got at your club, to kind of help you see whether
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that excessive forward lean is coming out. Now this isn't a terribly hard
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dysfunction to start correcting, it's not a terribly hard dysfunction to analyze,
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as soon as you know what's driving it. Now I know most of you guys are probably
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thinking excessive forward lean, well that's excessive hip flexion, but we
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actually have to take one more step back from that. What's actually driving that
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hip flexion is the inability of my knees to track forward. Now the inability of my
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knees to track forward is a lack of dorsiflexion. So the same joint action
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that causes my feet to come up, alright is the joint action that allows my
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tibias to come this way, so dorsiflexion foot on tibia, dorsiflexion tibia on foot.
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Since I can't track my knees forward, here's what happens. I can't track my
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knees forward, which means as I squat my backside gets further and further behind
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me, which is where my center of mass is located right. My core, once it goes past
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my base of support, I end up having to throw all of my upper body mass forward
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to maintain balance over my feet, so that's what's actually driving this
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dysfunction, is that lack of dorsiflexion, which then causes the excessive hip
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flexion. Now a lack of dorsiflexion is the same thing as excessive plantar
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flexion for our analysis purposes. So now we're right back to the same five steps
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that we've been going through on every video, Excessive forward lean equals
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excessive hip flexion, and excessive plantar flexion. You guys know your hip
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flexors, TFL, psoas and iliacus, rectus femoris, adductors. You're going to
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release these muscles. Save the psoas, we don't want to try self-administered
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release techniques on the psoas, but we'll release all of our other hip
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flexors. Then we'll start doing our hip flexor stretches, plantar flexors. You
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guys know your plantar flexors, your plantar flexors are your calves. Make
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sure you stretch calves in these individuals, all right you want to
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release and stretch. You see an excessive forward lean
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first thing you want to put them on is softball on those calves, as well as
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maybe a slant board. As far as what's under active, this gets a little tricky
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we're going back to some of this synergistic dominance. You guys probably
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have heard this phrase before this idea, before in excessive forward lean,
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you have hip extensors as long and under active, they're on this side of the graph,
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but once you get past the glutes and the semis you end up with two muscles that
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take on this weird relationship. They become long, but they get overactive. What
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that means is you can release these muscles for their over activity, but you
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don't want to stretch them just because they're overactive. You don't want to
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just go ahead and stretch and lengthen them because they're overactive. You also
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don't want to activate them. If you guys get somebody in an excessive forward
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lean big muscle to think about is actually
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the glute max. So you guys can kind of forget the other muscles that will
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extend the hip. If you're trying to correct this
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dysfunction and keep going after the glute macx with your isolated activation
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techniques, dorsiflexion of course is a huge important thing to gain back. You
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guys are going to want to continue to go after the tibialis anterior, and if you
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don't know some good tibialis anterior activation by now, I would definitely
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recommend you guys looking up those videos putting them in your repertoire,
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because you can definitely correct a lot of these lower leg dysfunction problems,
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by learning how to get this guy going. I hope you guys learned a lot from this
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video. I hope you guys understand excessive forward lean and get great
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