Crossfit Level 3 - Dissecting the Squat (PDF) (D1)

Question 1

What are some common faults of the squat?

Answer 1

• loss of neutral spine
• shifting weight on toes
• loss of contact between heels and ground
• outward roation of feet during performance of the squat
• lack of squat depth
• improper tracking of the knee

Question 2

MOBILITY REQUIREMENTS FOR THE SQUAT

If adequate mobility is present in all necessary joints for the squat, but movement quality is below standards, what is to blame?

Answer 2

Motor-control imbalances.

Question 3

MOBILITY REQUIREMENTS FOR THE SQUAT

How do you test ankle mobility?

Answer 3

• Position the big toe of the ankle to be tested on hand width away from a wall with the foot pointed forward.
• On average, the foot tends to be approximately 4 inches from the wall.
• While barefoot in the bottom position of a lunge, the athlete should be able to touch the kneecap to the wall without the heel’s rising off the ground.
• If the athlete cannot do so, ankle dorsiflexion is limited.

Question 4

MOBILITY REQUIREMENTS FOR THE SQUAT

How do you assess if sufficient knee flexion is present to squat depth?

Answer 4

• The athlete should lie on his or her back and bend the knee to the point where the calf muslce make contact with the posterior thigh

Question 5

I

MOBILITY REQUIREMENTS FOR THE SQUAT

How do you assess if hip flexion is sufficient for the squat?

Answer 5

• Hip-flexion is test in the same position as the athlete pulls the thigh towards the chest
• If the front of the thight contacts the stomach, adequate hip flexion is present

Question 6

MOBILITY REQUIREMENTS FOR THE SQUAT

How do you assess hip rotation for the squat?

Answer 6

• the athlete should sit on a box with upright torso
• partner rotates one leg so the foot goes inward for external rotation and outward for internal rotation
• the partner must also ensure that the thigh remains pointed directly forward and that moiton is stopped before the pelvis begins to shift

Question 7

MOBILITY REQUIREMENTS FOR THE SQUAT
What is the normal range of motion for hip rotation for both internal and external (degrees wise)?

Answer 7

40 degrees.

Question 8

MOBILITY REQUIREMENTS FOR THE SQUAT

How do you assess range of motion in the lumbar-spine extension for the squat?

Answer 8

• have the athlete lie prone
• athlete should then prop the upper body onto his or her forearms
• uniform extension through the lumbar spine should be seen with the athletes hips flat on the ground
• those with dysfuntinal lumbar-spine extenison, the hips would rise off the ground or the athelet will be seen exhibting excessive extension at one spinal segment (often at the junction beteween the lumbar and thoracic spine)

Question 9

Motor Control of the Squat

When an athlete has proper mobility but squat performance is dysfunctional, motor control issues are present—what does this mean?

Answer 9

The individual is unable to properly coordinate muscle activation to control movment through the available ranges of motion to properly perform a squat.

Question 10

Motor Control of the Squat

What 3 types of cues should be employed to improve mechanics in athelets whose squats are limited by motor control?

Answer 10

• verbal
• visual
• tactile

Question 11

Motor Control of the Squat

What is one of the most common movement faults of lack of motor control?

Answer 11

Inward tracking of the knees.

Question 12

Motor Control of the Squat

What is often the cause of inward tracking of the knees (from lack of motor control)?

Answer 12

While the fault might be caused by limited ankle mobility, it is usually the result of alct of activation of gluteal muscles to control lateral movement of the knee.

Question 13

Motor Control of the Squat

What are some cues you can give for inward track of the knees (from lack of motor control)?

Answer 13

• “Push the knees out”
• “Spread the ground with your feet”
• tactile: external targe such as a coaches hand near the athletes knee
• a resistance band around the athletes knee can also help

Question 14

Motor Control of the Squat

What is the second most common motor-control dysfuntion of the squat?

Answer 14

Loss of neutral spinal positioning into lumbar flexion.

Question 15

Motor Control of the Squat

How can you correct loss of neutral spine positioning (from loss of motor control) for the squat?

Answer 15

This can often be corrected by cueing the athlete to lift the chest or raise the arms during descent into the squat.

Question 16

Motor Control of the Squat
How do you perform squat therapy?

Answer 16

• To perform squat therapy, the athlete stand facing a wall in a proper set-up psoition.
• He or she then squats to a 10 inch box or other low target such as a medicine ball.
• The squat is performed slowly with the coach carefull watching and proving appropriate cueing throughtout the movment.

Question 17

MOBILITY REQUIREMENTS FOR THE SQUAT

What is the first place to start when analyzing mobility for the squat?

Answer 17

The ankle.

Lack of ankle dorsiflexion is one fothe most comon range of motion limitations seen in athletes and can cause all the faults listed previously in the squat.