Do you Squat? What’s your available range? How well do you move? Is there pain?
Squats are a basic and highly functional staple of many strength training programs. There are countless variations, modifications and progressions to this fundamental movement. But how do you really know if your body can handle a loaded squat?
This week we revisit our Functional Movement System series. The Overhead Squat marks the first of seven movement screens used as part of a scoring system to determine a person’s readiness to engage in higher-level physical activities in the weight room and on the field. The FMS screen is NOT a training tool or exercise guide. It is comprised of movement patterns that require mobility and stability. These movements were specifically designed to place clients in positions where weaknesses, imbalances, asymmetries and limitations become noticeable by a trained fitness professional.
In this video we demonstrate an overhead squat screen. Based on our observations, we score the individual on a scale of 0-3. A score of 3 requires that the torso is parallel with the tibia (shin bone), the femur (thigh bone) is below horizontal, the knees do not track inside of the feet, and the dowel is aligned over the feet. Because Julie was not able to descend into a squat with her femur below horizontal, we introduce the modification of elevating the heels. With her heels elevated, Julie is able to maintain all the movement requirements and receives a score of 2. Well done Julie!
If you are interested in learning more about your body’s mobility and stability, schedule a Functional Movement Screen with one of our trained, certified professionals today.