The Overhead Squat: an Assessment Tool

Almost everyone needs to squat or lower their center of gravity in their daily life. The overhead squat is becoming a popular dynamic assessment tool for the Personal Trainer to assess a client's integrated functional strength, flexibility and neuromuscular efficiency. The overhead squat is a valid assessment tool to observe any compensatory movement patterns. Any alteration in muscular recruitment could be a result of decreased range of motion, instability or weakness.

This is a macro assessment. The overhead squat provides an overall impression of how all joints interact with one another. Any compensations or faulty movement patterns may suggest a weak link. A weak link may mean many different things. It's up to you to perform more specific assessments (see goniometer assessments) in order to implement an exercise program.

Here's what you will need to perform this simple assessment:

$ 3 ft. dowel rod or a broom stick 
$ Assessment sheet

This is how you administer the assessment:

$ Ideally, the client should be barefoot, wearing shorts and t-shirt. Don't give them too many instructions so they'll move naturally. 
$ Have the client place their feet straight ahead at about shoulder width. Their feet should be perfectly straight, this is very important. Ensure the foot and ankle is in a neutral position. 
$ Have the client hold the dowel rod or stick above their head. Their arms are fully extended over their head in maximal shoulder flexion so their biceps are at ear level. 
$ Have the client perform an anterior and posterior pelvic tilt to find their neutral position. 
$ Have the client squat down as if they were sitting in a chair.

1. Have the client perform a few repetitions. Don't burn them out. Assess them from the front or stand next to the client and watch them in the mirror. Note on your assessment sheet any compensations. 
2. Have your client perform a few more repetitions and observe them from one side, then the other side. Note any compensations on your sheet. Now observe them from behind.

Here is a guide to help you assess the overhead squat.

Anatomical Possible 
Landmarks Compensation Muscle Imbalance

Foot Foot flattens or pronates while Short: Peroneal complex, descending piriformis, adductors

. Long: Posterior tibialis 
______________________________________________________________________________

Foot externally rotates outward Short: Soleus, lateral while descending. gastrocnemius, biceps femoris, peroneals Long: Posterior tibialis, medial

gastrocnemius 
______________________________________________________________________________

Heel of foot rises while descending. Short: Soleus, hamstrings

Long: Anterior tibialis

______________________________________________________________________________ 
Hip Hip abducts and/or internally rotates Short: Soleus, biceps femoris,

during descent, ascent and/oror the transition piriformis, rectus femoris, TFL, sartorius, iliopsoas

Long: Adductors, medial hamstrings 
______________________________________________________________________________

Hip adducts and/or internally rotates Short: Gastocnemius, medial During descent, ascent, and/or transition hamstrings, adductors, TFL, piriformis. rectus femoris

Long: Gluteus maximus, gluteus medius

Excessive hip flexion while descending Short: Calf complex, rectus femoris, TFL, iliopsoas when initiating the squat, biceps femoris

Long: Gluteals, upper hamstrings, posterior adductor magnus, tibialis anterior 
______________________________________________________________________________ 
______________________________________________________________________________

Lumbo-pelvic Excessive lumbar extension when raising Short: Iliopsoas, lumbar erectors, quadratus lumborum, lattissimus dorsi, rectus femoris, TFL

Long:Gluteus maximus, rectus abdominis, obliques 
______________________________________________________________________________

Abnormal lumbar flexion during descent Short: Rectus abdominus,

obliques, adductors, hamstrings,

Long: Iliopsoas, lumbar erectors, quadratus lumborum, lattissimus

dorsi

______________________________________________________________________________

Pelvic Shifting during descent/ascent Short/long: corrrelate foot, knee and hip 
______________________________________________________________________________ 
Upper Body Arm(s) fall forward during descent Short: Lattissimus dorsi, pectoralis major and minor, subscapularis,

upper abdominals

Long: Thoracic erector spinae,

mid-trapezius,

romboids 
______________________________________________________________________________

Elbow(s) flex when arms are placed Short: Pectoralis major, lats &

overhead in full elbow extension elbow flexors

Long: Infraspinatus, teres minor, thoracic erector

spinae, middle trapezius 
___ 
___________________________________________________________________________

Abnormal Shoulder(s) elevation Short: Upper trapezius, levator

scapulae

Long: Lower trapezius, serratus anterior 
___________ 
______________________________________________________________________________

Head migrates forward on descent Short: Cervical Spine extensors

Long: Cervical spine flexors

Over Head Squat 
Feet straight ahead at shoulder width. R_______ L________

Ankle in neutral R_______L________

Dowel rod over head with arms fully extended. R_______ L_______ 
_ 
Anterior and posterior pelvic tilt to find neutral R _______ L________

Elbow's bend R_______ L_______

Arm's fall during descent R_______ L_______

Observe from behind

PSIS

Scapula. Winging: R_______ L________ Tipping: R_______ L________

Heel of foot rises R_______ L_______

Hip Flexion on descent R_______ L_______

Shoulders elevate R_______ L_______