Overhead Squat Assessment Flashcards
LPHC
LumboPelvic Hip Complex
What is an overactive muscle?
TIGHT and short and needs to be stretched
What is an underactive muscle?
WEAK and lengthened and needs to be tightened
Compensation: LPHC (lateral) 1
Excessive
Forward
Lean
Overactive: LPHC (lateral) 1
Gastrocnemius
Abdominal Complex
Soleus
Hip Flexor Complex
What are the 5 Checkpoints of the Overhead Squat Assessment?
LPHC (Lateral View) LPHC (Lateral View) Upper Body (lateral view) Feet (Anterior View) Knees (Anterior View)
Underactive: LPHC (lateral) 1
Anterior Tibialis
Gluteus Maximus
Erector Spinae
MNEMONIC: LPHC (lateral) 1
Looking for the side, I see an ELF with a GASH on his hip; he is at least the AGE of 1000.
Compensation: LPHC (2)
Low
Back
Arch
Overactive: LPHC (2)
Hip Flexor Complex
Erector Spinae
Latissimus Dorsi
Underactive: LPHC (2)
Gluteus Maximus
Hamstring Complex
Intrinsic Core Stabilizers (transverse abdominis, multifidus transverso, internal oblique, pelvic floor )
MNEMONIC: LPHC (2)
His name is Larry B. Archy. He feels like he is living in HEL working for santa because he smells like GHI
Compensation: Upper Body (lateral)
Arms
Fall
Forward
Overactive: Upper Body (lateral)
Latissimus Dorsi
Teres Major
Pectoralis Major/Minor
Underactive: Upper Body (lateral )
Mid/Lower Trapezius
Rhomboids
Rotator Cuff
MNEMONIC: Upper Body (lateral)
After a Few Flasks, he shouted “Let’s Throw a Party” because we need More R and R
Compensation: Feet (anterior view)
Turn out
Overactive: Feet (anterior view)
Soleus
Biceps Femoris (short head)
Lateral Gastrocnemius
Underactive: Feet (anterior view)
Medial Gastrocnemius Medial Hamstring Complex Gracilius Sartorius Popliteus
MNEMONIC: Feet (anterior view)
His feet began to TURN OUT so he ate a Sandwich of Bacon and Lettuce and said “Mm Mm Good, So Perfect”
Compensation: Knees (anterior view)
Move inward
Overactive: Knees (anterior view)
Vastus Lateralis
Biceps Femoris (short head)
Adductor Complex
TFL
Underactive: Knees (anterior view)
VMO (vastus medius oblique)
Gluteus Medius/Maximus
MNEMONIC: knees (anterior view)
Then his knees MOVE INWARD like a Vast BAT. he shouted “Very Much Only Good”
