0:06 This is Brent coming at you with yet another overhead squat assessment video. 0:09 In this video we're going to go over the excessive forward lean, a very very 0:13 common sign which I'm sure you've all seen before. I'm gonna have my friend 0:16 Leanne step out. Leanne is going to help us demonstrate an excessive forward 0:20 lean. The first things you're going to notice is that Leanne actually steps so 0:24 we can see sideways, right. This is one of those signs we see from a lateral view. 0:27 I'm still going to set her up the same way, second toe pointing forward, two feet 0:31 underneath her hips, and her arms are up over her head, and then when she 0:35 does that I'm going to go ahead and have her squat. Now an excessive forward lean 0:39 is based on the tibia torso angle. Her tibia and torso should line up parallel 0:46 to one another. Now to help you guys visualize, I'm going 0:51 to go ahead and line these dowels up. So there's her tibia anglem there's her 0:58 torso angle, and as you guys can see, those two lines meet. So by definition 1:03 they're not parallel, and Leanne has a excessive forward lean. So very very 1:11 common impairment. I think you guys are going to see often. Thank you Leanne for 1:14 demonstrating. Sometimes you guys will see something far worse than that, where 1:19 people almost look like they're pancaking over, and sometimes it won't be 1:22 that bad, and maybe you are going to have to break out a couple dowels or broom 1:26 sticks, or whatever you guys got at your club, to kind of help you see whether 1:29 that excessive forward lean is coming out. Now this isn't a terribly hard 1:33 dysfunction to start correcting, it's not a terribly hard dysfunction to analyze, 1:37 as soon as you know what's driving it. Now I know most of you guys are probably 1:41 thinking excessive forward lean, well that's excessive hip flexion, but we 1:46 actually have to take one more step back from that. What's actually driving that 1:51 hip flexion is the inability of my knees to track forward. Now the inability of my 1:58 knees to track forward is a lack of dorsiflexion. So the same joint action 2:04 that causes my feet to come up, alright is the joint action that allows my 2:10 tibias to come this way, so dorsiflexion foot on tibia, dorsiflexion tibia on foot. 2:17 Since I can't track my knees forward, here's what happens. I can't track my 2:21 knees forward, which means as I squat my backside gets further and further behind 2:26 me, which is where my center of mass is located right. My core, once it goes past 2:32 my base of support, I end up having to throw all of my upper body mass forward 2:37 to maintain balance over my feet, so that's what's actually driving this 2:41 dysfunction, is that lack of dorsiflexion, which then causes the excessive hip 2:46 flexion. Now a lack of dorsiflexion is the same thing as excessive plantar 2:52 flexion for our analysis purposes. So now we're right back to the same five steps 2:59 that we've been going through on every video, Excessive forward lean equals 3:04 excessive hip flexion, and excessive plantar flexion. You guys know your hip 3:08 flexors, TFL, psoas and iliacus, rectus femoris, adductors. You're going to 3:14 release these muscles. Save the psoas, we don't want to try self-administered 3:17 release techniques on the psoas, but we'll release all of our other hip 3:21 flexors. Then we'll start doing our hip flexor stretches, plantar flexors. You 3:25 guys know your plantar flexors, your plantar flexors are your calves. Make 3:28 sure you stretch calves in these individuals, all right you want to 3:31 release and stretch. You see an excessive forward lean 3:33 first thing you want to put them on is softball on those calves, as well as 3:37 maybe a slant board. As far as what's under active, this gets a little tricky 3:42 we're going back to some of this synergistic dominance. You guys probably 3:47 have heard this phrase before this idea, before in excessive forward lean, 3:54 you have hip extensors as long and under active, they're on this side of the graph, 4:01 but once you get past the glutes and the semis you end up with two muscles that 4:06 take on this weird relationship. They become long, but they get overactive. What 4:12 that means is you can release these muscles for their over activity, but you 4:20 don't want to stretch them just because they're overactive. You don't want to 4:22 just go ahead and stretch and lengthen them because they're overactive. You also 4:25 don't want to activate them. If you guys get somebody in an excessive forward 4:29 lean big muscle to think about is actually 4:31 the glute max. So you guys can kind of forget the other muscles that will 4:36 extend the hip. If you're trying to correct this 4:39 dysfunction and keep going after the glute macx with your isolated activation 4:43 techniques, dorsiflexion of course is a huge important thing to gain back. You 4:48 guys are going to want to continue to go after the tibialis anterior, and if you 4:52 don't know some good tibialis anterior activation by now, I would definitely 4:56 recommend you guys looking up those videos putting them in your repertoire, 4:59 because you can definitely correct a lot of these lower leg dysfunction problems, 5:03 by learning how to get this guy going. I hope you guys learned a lot from this 5:07 video. I hope you guys understand excessive forward lean and get great 5:10 outcomes, thank you.
