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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