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The DWMA Overhead Squat is a single movement screen that examines the following kinetic chain joint segments:
- T-Spine Mobility
- Core Stability
- Hip Flexion
- Soleus Extension
TIP #1: Pay particular attention to the athlete’s heels to determine if it spins/turns outward (spin posterior lateral, pronate) as they descend into the Overhead Squat is a normal movement dysfunction when Ankle Mobility is limited.
TIP #2: Be mindful of whether the athlete’s heels raise or how greatly the chest drops forward when descending into the Overhead Squat is a typical movement compensation when Soleus Extension is not functional.
TIP #3: Observe the athlete’s hand position as the descend into the Overhead Squat. If the hands drop forward of the athlete’s footprint, is a standard movement compensation when T-Spine Mobility/Stability and possible Core Stability are dysfunctional.
MOVEMENT SCREEN INSTRUCTIONS
The second to last dynamic movement assessment is a single movement I call overhead squat. As the athlete performs this movement, the athlete extends the arms overhead in a V position as they pivot from one foot to the other, while executing a squat movement. Specifically, as the athlete performs this movement we want to observe T-spine mobility, core strength and stability, hip flexion, and soleus extension. If the athlete struggles to maintain vertical overhead arm position, it’s recommended they perform the T-spine mobility exercises illustrated in the kinetic chain corrective exercises video.
Also, monitor the athlete’s range of motion and depth on the squat. If they struggle to get at least parallel, it’s suggested the athlete perform hip mobility exercises, again, illustrated in the kinetic chain corrective exercises video.
And finally, assess the athlete’s foot position. The heel should be flat and in complete contact with the ground with the toes either straight ahead or slightly pointed outward. If the athlete struggles to maintain this foot posture, it’s advised they perform the ankle mobility exercises illustrated in the kinetic chain corrective exercises video.
And finally, an ideal posture in this position would be one that has the athlete in full overhead squat position with the hands in line with the footprint of the feet.
