The Overhead Squat - Welcome to CrossFit: Forging Elite Fitness
Overhead Squat
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Transcript of Overhead Squat
NASM Research Institute
Validation of Overhead Squat Test as
Predictor of Muscle Imbalances for Knee
Valgus Collapse Padua, Bell & Clark, 2012
Purpose
• No research demonstrating if functional movement
assessments are valid indicators of muscle
imbalance
• To determine if the overhead and single-leg squat
were able to identify individuals with muscle
imbalances
– Muscle strength
– Range of motion
– Muscle activation
Testing Procedures
Control Group Medial Knee Displacement (MKD) Group
Muscle Strength
Assessment
Range of Motion
Assessment
• Gluteus Medius
• Gluteus Maximus
• Hip ADDuctors
• Hip Internal Rotators
• Hip External Rotators
• Gastrocnemius
• Tibialis Anterior
• Hip ABDuction
• Hip External Rotation
• Ankle Dorsiflexion
(knee straight)
• Ankle Dorsiflexion
(knee flexed)
EMG
Assessment
• Gluteus Maximus
• Gluteus Medius
• Hip ADDuctors
• Tibialis Anterior
• Gastrocnemius
Results
• 4x greater hip adductor activation compared to
gluteal activation seen in people who’s knee moved
inward when squatting
• Significantly less ankle dorsiflexion ROM seen in
people who’s knee moved inward when squatting
• Similar findings for single-leg squat
Summary
• Agrees with NASM’s predictions on muscle imbalances for knee valgus compensation
• Demonstrates proximal and distal muscle imbalances can facilitate movement dysfunction
• Provides insight into corrective exercise solutions to restore movement efficiency
• No other functional movement assessments have been shown to identify muscle imbalances
Application
• Corrective Exercise Model
1. Inhibit
2. Lengthen
3. Activate
4. Integrate
Application for Knee Valgus
• Inhibit
Application for Knee Valgus
• Lengthen
Hold stretch for 30 seconds
Application for Knee Valgus
• Activate
1-2 sets, 10-15 repetitions
Application for Knee Valgus
• Integration
1-2 sets, 10-15 repetitions