Home mobility self-test using the squat!

Welcome back!

Typically, we use the squat as part of a strengthening or HIIT style workout.  Today, we're going to go over how to use it to identify mobility deficiencies, and then get started on a corrective plan!  The squat is truly a jack-of-all trades in strength and mobility.

We encounter the squat motion in some manner many times throughout the day -  any time we descend into, or stand up from a seated position, it is a coordination of basically all major movement systems and muscles in the body.   Factor in all derivatives of the movement, like having to lift something heavy, or single leg loading - getting out of the car, going up and down stairs,  etc, the squat comes into play in virtually all human movement.   

The squat is unique in that it involves a TRIPLE FLEXION - the ankles, knees, and hips all flex at the same time.   This is why we use the squat to pinpoint muscle imbalance and weakness that contribute to chronic injury and inefficient movement patterns.  It is also the same reason the squat is so fundamentally beneficial in any lifting program, from the desk jockey to the athlete who needs to be ready for anything.

However,  the same attributes that make the squat great, also contribute to CHRONIC INJURY if forces are not properly channeled through the big muscle engines in the hips and legs.  If the spine is not in a neutral position, or the knees roll forward over the toes,  and/or buckle inward, both are at risk for aggravation at best, or worse, tissue rupture.  

Here is a basic procedure to use in identifying areas of need

Introducing:  The Overhead Squat Assessment
The Overhead Squat Assessment is used to identify possible movement system impairments
and if there are any overactive and underactive muscles relative to other muscle groups that
may participate in specified movement. A muscle is determined to be underactive if it is in a
shortened or lengthened position that prohibits a normal response. This weakened response
ultimately leads to an altered or compensated movement pattern. Interestingly, the overhead
squat is the only total body movement that is supported with research for correctly identifying
muscle imbalances.

How to perform an Overhead Squat Assessment
You must have a mirror for this self assessment at the very least,  but it's the best if you have a superfriend, loved one, or anyone else around with a camera to take pictures from the front, side, and posterior and then compare them to the pictures below.  Or, simply use voice commands on your phone to take a picture.

1. Position feet hip width apart with toes pointing straight forward (toes completely parallel to eachother)
2. Place arms straight overhead - reach for the ceiling with straight elbows and slightly elevated shoulder
3. Descend into a squat position as if squatting down into a chair.  Hips should go to knee height (90 degress).  Key Tip:   Be sure to keep weight equally distributed across the heels, the pad of the big toe, and the pad of the small toe.   You might be able to cheat into what looks like proper position, but have improper loading on the foot.  Improper loading of the foot will mask potential strength leaks and compensations.

Repeat multiple times and evaluate if any movement impairments occur while at the bottom of the squat.  If taking pictures,  take at the bottom of your 5th squat.

Ideal angles

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Side view faults

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Front view faults

Posterior view faults​

If you are exhibiting any of the above impairments,  you may have a lot of untapped strength at best, and going down a path to chronic tissue disrepair at worst.   The fix can be quite involved, and take a long time, especially the asymmetric hip shift seen in the bottom right picture (posterior).   However, the most common faults are: 1) excessive forward lean, 2) knees buckling inward, and 3) feet turning out.  The guidelines below are a really good starting point for addressing these faults:

Perform this routine daily (I supported with web references, for now).  Reach out to me if you would like further help (see below)

1. Address anterior chain from the hip down.  Foam roll everything from the knee to above the hip bone, and work in at least 2 good stretches.  Give bias to the outer structures, like lateral quad and IT Band when rolling.  Stretch immediately afterwards  Click Here for a good summary video
2. Perform a good adductor stretch.  Click Here to see one of the best ways to isolate the adductor.
3. Address ankle mobility:  Address the lateral (outside) portion of the calf and soleus,  to allow more ankle mobility.  Foam roll (click here)  and stretch the soleus immediately afterwards.  This loosens up the ankle to allow for increased dorsiflexion (IE, allows you to go deeper into the squat), but also plays a big role in proper distribution of everyday forces in the big muscle groups.  It simply helps us move more efficiently

For help on this,  please feel free to reach out to me tim.deboer@amway.com for virtual coaching!  I'd like to help you get through it.