One Simple Way to Identify your Mobility Issues
The Overhead Squat, a lot like your ex-girlfriend is the best tool for exposing your weaknesses and letting you know what muscles you need to lengthen…
Many top strength and conditioning coaches use the overhead squat as their first call to action with a new athlete. As it is a tremendous assessment tool. Just a few bodyweight overhead squats can reveal muscular coordination, balance, mobility issues and strength. A whole training program can be constructed based upon this simple assessment.
If you’re a coach, athlete or someone who likes to look like one. Adding the overhead squat to your armoury of skills would be a smart move.
- Remove footwear
- Put a wooden stick or broom stick overhead with a snatch grip
Simple. Video if you’re assessing yourself.
The aim of the overhead squat is to expose over-active (tight) and under-active (weak) muscles.
Over-active muscles are essentially tight muscles. Consequently they require soft tissue work such as self-Myofacial release, and lengthening such as static stretching. I will not outline how to perform these techniques or this article will become a book. I find most people have the knowledge to fix over-active muscles, it is just pinpointing where the issue is that is the problem. Look out for Kelly Stralletts work if you are unsure, particularly his book – How to Become a Supple Leopard. Or just Google it.
Under-active muscles are effectively weak muscles. Under-active muscles usually require activation work (isolation exercises) to wake them up before integrating them back into normal movement. For example, if you have under-active glutes, you could do glute-bridges (isolation/activation) until the muscles are firing correctly, before moving back into back squats (integrate).
Here is how to find these troublesome over-active and under-active muscles:
|View||Checkpoint||Compensation||Apparent Overactive Muscles||Apparent Underactive Muscles||Overactive Treatment (SMR & Static)||Suggested Underactive Treatment (strengthening & activation)|
|Front (Anterior)||Foot||Foot Turns Out||Outside Calf (Lat.)Biceps Femoris (hamstring)Tensor Fascia Latae (TFL)||Inside Calf (Med.)HamstringGluteus
|Outside Calf (Lat.)HamstringTFL||Single-leg Balance ReachSquatsGlute activation & isolation
|Knees||Moves Inwards||AdductorsBiceps FemorisTFL||GluteusInner Quadricep (VMO)||AdductorHamstringTFL||Squats (push-knees out)Glute activation & isolation|
|Side (Lateral)||L-P-H-C||Excessive Forward Lean||CalfHipAbdominals||ShinGluteusLower back||CalfHipAbdominals||SquatsGlute activation & isolationBack raises|
|Lower Back Arching||HipLower backLat||GluteusCoreHamstrings||HipLatLower back||Glute-ham raisesPlanksGlute activation & isolation
|Lower Back Rounds||HamstringsAdductorsAbdominals||GluteusLower backCore||HamstringAdductorAbdominals||Glute-ham raisesPlanksGlute activation & isolation
|Upper Body||Arms Fall Forward||LatPecsTeres major||Lower TrapRhomboidsRotator Cuff
|LatPecsThoracic spine||Pull-apartsFacepullsRowing movements|
|Back (Posterior)||Foot||Foot Flattens||Outside CalfTFLBiceps Femoris||Tibialis Anterior & PosteriorGluteusInside Calf||CalfHamstringTFL||Single-Leg Balance ReachMedial Calf Raise|
|Heel Rises||Heel (Soleus)||Anterior Tibialis||Ankle||Single-Leg Balance ReachSingle-Leg Squats|
Thank you for spending the time to read this. I hope you can find this as useful as I have, and use them to become a better athlete or resolve that annoying pain. Please “like” this post, comment and of course – share. I’m also giving a way a free program, which is getting some great results, just click the link below and pick yours up.