squat mobility checklist - the barbell physio · pdf filethere are several principles that i...
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Squat
Mobility&StabilityChecklist
ByZacharyLong,DPT,Cert.DN,PES
TheBarbellPysio.com
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©ZacharyLong,DPT 2
Thesquat,perhapsmorethananyothermovementpattern,allowsthe
opportunityfortheanalysisofanathlete’smobilityandstabilityastheyperformthe
exercise.Subtlerestrictionsinmobilityandstabilitycannotonlydecreasestrength
andpower,butmayalsoincreaseanathlete’sriskofinjury.
Manyhavewrittenanddiscussedoptimalsquattechnique,however,most
failtorecognizethatbothanatomicalandtraininggoalvariationscangreatlyimpact
howanathletesquats.ThereareseveralprinciplesthatIbelieveshouldbetruefor
allathletes,whicharelaidoutbelow.Whilealloftheseprinciplesmaynotapplyto
allathletes’trainingprograms(ex:eliteOlympicweightliftersoftendemonstratean
inwardkneemovementatthebottomofasquat),allathletesshouldhavetheability
tosquatfollowingtheseprinciples.Ifanathletefailstoproperlyexecuteasquat
followingtheseprinciples,Iproposeaseriesofteststohelpanathleteorcoach
identifythemostcommonmobilityandstabilityfaultsthatarelimitingathletic
potential.
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©ZacharyLong,DPT 3
TheFivePrinciplesThatShouldBeTrueWithAllSquats:
1.Theathlete’sheelsshouldremainflatontheground.
Thismostoftenoccursasaresultoflimiteddorsiflexionor
poormotorcontrolbutregardlessofthecause,havingthe
entirefootonthegroundisincrediblyimportantfor
creationofastablebasefromwhichtodeveloppower.
2.Theathlete’sfeetshouldnotrotate
outduringtheexecutionofthesquat.
Itisnormalformanyathletesto
demonstratevaryingdegreesof
externalrotationofthefootwhen
squattingduetoanatomical
differencesandtraininggoals.Thekey
isthatthisamountofrotation
shouldn’tchangefromthestartofthe
movementuntilthenend.Iftheathlete
isdemonstratinganoutwardrotation
duringthesquat,theyareagain
sacrificingtheirstablebasemostlikely
becauseofdorsiflexionrestrictionsor
motorcontrolissues.
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©ZacharyLong,DPT 4
3.Thekneesshouldnotmoveintovalguscollapse.This
inwardmovementofthekneeshasbeenassociatedwith
lowerextremityinjuriesinmultipleresearchstudies.Ifan
athletedemonstratesvalguscollapseduringasquat,they
likelyalsodemonstratethisfaultduringotherathletic
movementssuchasrunningandjumping.Correctingtheir
squatisagoodfirststeptowardsimprovingoverall
movementefficiencyandsafety.
4.Thehipcreaseshoulddescendpasttheknee.Whileall
athletesmaynotneedtotrainingtothisdepth(andthere
isconsiderabledebatesurroundingthistopic),allathletes
shouldhavethemobilityandmotorcontroltoreachthis
squatdepth.
5.Thelowbackremainsinaneutralpositionduringthe
entiresquat.Acombinationofmobilityandmotorcontrol
issuescanimpactanathlete’sabilitytomaintainaneutral
spinewhilesquatting.Regardlessthecause,not
maintainingproperspinepositioningplacesunnecessary
stressonthetissuesofthespine(Potvin,McGill,Norman
1991;Schoenfeld2010).Perhapsthemostcommonfault
seenhereisoftenreferredtoasa“buttwink”whenthe
athlete’slowerbackandpelvisrollintoflexionand
posteriortiltastheyreachthebottomofthesquat.
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©ZacharyLong,DPT 5
Squat Pass=performanceofsquatfollowingall5principles
Dorsiflexiontest Ifathletefails,addressanklemobility
Kneescollapseinwardanddorsiflexiontestisnegative=assesssquatwithbandaroundknees.Ifvalgusimprovedwiththis,theathleteisnotproperlyrecruitingglutes.Includethistestasatreatmentinathlete'strainingplanandaddglute
activationwork.
KneeValgusCorrection
Principlesnotmet
SupineKneetoChestHolding
Shins
Iffailed,repeatwhileholdingthighs.Ifthisallowsathletetobringthighstothechest,thenkneeflexionisrestricted.Ifthisdoes
notchangemotion,hipflexionisrestricted.
GobletorAssistedSquat
Ifsquatnownormalized=Anterior/posteriorstabilityproblem.Will
requireprogressionofexercisestoimprovebalanceduringsquat
SpinePositioningCueing
Ifcorrectionofpositioningcorrectsspinalpositioning,drillthiscueingdailyandaddcorestabilityspecificexercisestoathlete's
program
Ifpassedbothoftheaboveteststhenankle,knee,andhipmobilityhavebeencleared.Moveontotestingofmotorcontrol,muscleactivation.
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©ZacharyLong,DPT 6
DorsiflexionRangeofMotion
Restrictionindorsiflexionmobilityhasbeenshowninmultiplestudiestobearisk
factorformultipleinjuriestothelowerextremities.Thetestanklemobility,assume
ahalfkneelingpositionasshownbelow.Thegreattoeoftheforwardfootshouldbe
onehand-widthawayfromawall(3-5”dependingonanindividualsbodysize).
Adequatedorsiflexionispresentiftheathletecantouchtheirkneetothewall
withouttheheelrisingofftheground.Inabilitytodosowouldindicatearestriction
withintheanklejointitselforthecalfmusculature.
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©ZacharyLong,DPT 7
KneeValgusCorrection
Kneevalgus,orthecollapseofthekneesinwardtowardseachother,isoften
consideredafaultduringathleticmovementsduetoitsassociationwithavarietyof
lowerextremityinjuries.Limitedmobilityindorsiflexionisoftenaculpritofknee
valgus,butgluteactivationshouldbeexaminedaswell.
Placementofabandaroundanathlete’skneesasdemonstratedinthepicturebelow
isagreatwaytoprovideanexternalcuefortheathletetobetteractivatetheir
glutesandavoidtheirkneesmovingintovalguscollapse.Ifthiscueworks,
incorporatethisexerciseintotheathlete’strainingandDECREASEtheresistanceof
thebandastheydemonstratebettercontrolofkneemovementduringthesquat
(thinkofthebandasanassistancetool–astrongerbanddoesNOTprovideabetter
trainingstimulus).Thismayalsoallowsomeathlete’stosquatlowerifthegluteal
activationresultsinfurtherexternalrotationofthehip,allowingforincreasedhip
flexion.
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©ZacharyLong,DPT 8
SupineKneetoChestforHipandKneeMobility
Havetheathletelieontheirback,lifttheirkneestowardstheirchest,andpulltheir
shinstowardstheirbody.Iftheyareabletotouchtheirthighstotheirchestandthe
calvestotheirposteriorthigh,adequatehipandkneeflexionispresenttosquatto
fulldepth.
Iftheathleteisunabletocompletetheabove,performthetestagainbutwiththe
athletepullingfromtheirthighinsteadoftheirshins.Inabilitytotouchtheirthighs
totheirchestwouldindicatehipflexionmobilityrestrictions.Ifnowabletotouch
theirthightochest,andtheircalveswereunabletotouchtheirposteriorthighin
theearliertest,kneeflexionmobilityislimited.
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©ZacharyLong,DPT 9
GobletSquatorAssistedSquat
Thegobletsquatorassistedsquatbothallowfortheassessmentofanterior-
posteriorbalanceassistancetoimprovesquatdepthorspinepositioning.Performa
gobletsquatbyhavingtheathleteholdakettlebell(orotherweight)infrontoftheir
chestandsquatting.Anassistedsquatisperformedwiththeathletesquattingwhile
holdingontoacoach’shandforbalanceassistance.Thecoachmustbecarefulto
onlyprovideasmallamountofassistanceforstabilityandNOTallowtheathleteto
useexcessivepullonthecoachtocompletethesquat.Forthisreason,Ipreferthe
gobletsquattotheassistedsquat.
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©ZacharyLong,DPT 10
CueingForNeutralSpinePositioning
Cueingforspinepositioningmaybethetoughestofalltheabovetestsforimproving
thesquatpattern.Forthatreason,alltheaboveshouldbeclearedpriortothisstep.
Thebelowpictureisagreatexampleofpoorspinepositioning.Theathletebegins
withanoverextendedlowerback.Thisputstheirpelvisinapoorpositionthatlimits
theamountofavailablehipflexion.Astheathletereachesincreasingdepths,this
pelvispositioningmustbereversediftheathleteistodescendanylower.This
posteriortiltofthepelvisandresultantroundingofthelowerbackiscommonly
referredtoasa“buttwink”.Boththeoverextendedandflexedpositionsofthespine
underloadplacesunnecessarylevelsofstressonthespineandshouldbeavoided.
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©ZacharyLong,DPT 11
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