Squat analysis

Question 1

What are the 2 phases of squat?

Answer 1

1. descent (eccentric)
2. ascent (concentric)

Question 2

Why is the overhead squat the preferred method of analysis?

Answer 2

It looks at full-body functioning
- gh, lats, scapulothoracic joints

Question 3

Overhead squat obsevations anterior, posterior, and lateral view?

Answer 3

Anterior:
- feet: do they turn out (evert)
- knees movemnet inward or outward (valgus/varus)

Posterior:
- does the heel rise off the flor
- does the foot flatten (pes planus)
- Lumbo-pelvic-hip-complex: assymetrical weight shift

Lateral:
- excessive forward lean (trunk flexion)
- low back arches (hyper-lordosis
- low back arch (hypo-lordosis)
- arms fall forwards

Question 4

WHat are the 2 main squat modifications? And how might modifying technique help our assesment?

Answer 4

1. heels elevated (helps for people who lack dorsiflexion)
2. arms on hips (helps with tight lats)

See if they can do the movement just have certain weaknesses

Question 5

What are the 3 variations of a barbell squat and what does each target?

Answer 5

Front
- across chest
- targets quads
- more dorsiflexion and knee flexion in front squat, but less trunk
- anterior side dominant

Hight bar back
- on c7
- glutes, ham

Low bar back
- towards scap spine
- glutes, ham, erector spinae

Question 6

What do you look for in a single-leg squat?

Answer 6

Foot:
- pes planus

Knee
- valgus/varus

LPHC
- hip hike/hip drop

Upper body:
- inward or outward rotation

Question 7

What is the weaker phase, descent or ascent?

Answer 7

• Ascent is weaker becuase concentric contraction is not as strong
• we see the most fails here

Question 8

Describe the descent phase and muscles that are working?

Answer 8

Descent phase is eccentric
[ankle goes through dorsiflexion (tibia goes close to toes; knee goes into flexion; hip/torso flex)

Ankle: dorsifelxion
* antagonistic group are the plantar flexors
* gastroc (crosses knee and ankle, shortens muscle)
* soleus [lengthens muscle]
* together form an isometric contraction

Knee: knee flexors are hamstrings & gastroc
* anatogonist: quads contracting eccentically and isometric contraction of rectus femoris

Hip: flexion through gluetus maximus

Torso: flexion through erector spinae

Question 9

Describe the ascent phase and the muscles working?

Answer 9

Asccent phase: concentric contraction (weaker)

Ankle: plantar flexion
* we go from a state of dorsiflexion to neutral

Knee: extension
* go from flexion to extension
* quads fire

Hip: extension
* from flexion to extension
* glut max fires

Torso: extension:
* from flexion to extension
* Erector spinae fires