Overhead Deep Squat

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Instructions Preparation Stand with feet slightly wider than shoulder width apart, toes pointed out slightly. Grasp light bar with elbow width grip (grasp when elbows are at 90° with both upper arms in-line to one another). Raise bar overhead with arms extended. Position head forward or slightly down. Execution Slowly squat as low as possible with bar overhead. Knees should travel same direction as toes. Knees should extend forward approximately same rate as hips extend back. Body weight should be situated through entire foot through movement. Measurement In addition to above instructions, test administrator assesses subject's completion of movement using following critea: Upper torso is parellel with shin or toward vertical Hip is lower than knee Knees are aligned over feet Bar is aligned directly over feet Test administrator should also note any issues with balance, speed of decent and ascent, and pain or discomfort. Comments Test subject may need wear shorts and remove shirt so test administrator can observe body segments during this test. Test administrator may need to coach subject on form if it is not intuitive. If subject can not complete overhead full squat within three attempts, subject should attempt movement with board (approximately 2 x 6 inch or 5 x 15 cm) under heels as pictured. Test results should indicate if subject required board under heels to complete movement. See Full Squat Analysis and Full Squat Flexibility.

Assesses Functional Mobility Hip Flexion Hips posteriorly rotate near bottom of squat compensatory Lumbar Spinal Flexion noted may indicate muscular tightness Gluteus Maximus Adductor Magnus Thighs contact with abdomen relative to depth of squat Knee Flexion Calf contact with hamstrings relative to depth of squat Ankle Dorsal Flexion Heels raise from floor or weight shifted to forefoot near bottom of squat may indicate tight Soleus Shoulder Flexion Bar positioned forward, not directly over feet Scapula Retraction Shoulder girdle posture may also prevent bar from being positioned over directly feet Winged Scapula Protracted Shoulder Girdle Thoracic Spinal Hyperextension Slight kyphosis may also prevent bar from being positioned over directly feet