bfit4life
26 May, 2008

Ask the Coach – Overhead Squat Test

                               
One of the most effective and efficient tests of flexibility is the overhead squat. Different studies proved that your inability to perform an overhead squat increased your likelihood of injuries as it tests your flexibility at a number of your joints from your ankles to your shoulders. Your competency in performing the test is rated with 10 being the highest. The less flexible you are will be rated on the lower end of the scales and this might be your wake up call to prioritise your flexibility to prevent future injuries. The more sports and activities you have performed in the past and didn’t stretch, you will increase your likelihood of you strupictureggling in this test.

Tips to Perform the Overhead Squat Test

  1. Stand with your feet hip distance apart and place your hands above your head.
  1. Keeping your heels on the ground and your hands overhead, bend your knees until you are at the bottom of the squat.
  1. If you are struggling to reach the bottom of the squat remaining upright you’re body is giving you hints into what muscles are tight. E.g. if you struggle to break parallel in the squat you’re deep hip rotators and you’re gluts may be the cause of this.
  1. By stretching the muscles you perceive to be tight and retesting yourself you are gaining the information needed to continually improve your flexibility.
  1. If you have been performing partial range movements in the gym, you will shorten the muscles as they never get fully stretched and long-term it will cause muscle imbalances.
  1. Muscle balances can restrict a joint and a restricted joint can cause inflammation. “It is” is referred to as inflammation and arthritis is inflammation of the joints. By eating well, training well and adopting a personalised flexibility program giving by a qualified trainer you can get the most out of your sports and make sure that back pain does not become an ailment in your life.