Squat Depth Test Evaluation
Once you have completed the test and have a score go through each sections to maximize you movement quality in the squat pattern.
If you scored below a 3 go back to the section(s) that prevented you from receiving a point or the section that caused you to lose a point.
Going low enough
If hitting the depth in the squat was a problem for you we must start by looking at our sequencing of movements. We want to first start by bracing by engaging our midsection or “core”. This will allow us to move with stability and minimize any compensation.
Keeping your chest up
If you’re unable to keep your torso vertical in the squat we will start by looking at your mobility in the thoracic spine or T-Spine. This mid-back region can be prone to restriction due to poor posture on overuse of one side of the body often seen on overhead throwing athletes and rotational athletes i.e.( baseball, tennis, golf) once we unlock this region we then stabilize giving the musculature the best opportunity to build strength and endurance.
Keeping your hands behind your head
If your hands are coming off of your head this could be due to many scenarios. One being you lost your balance so you reached out to save yourself. Two you are restricted in your T-Spine and you had no choice but to let go in order to reach the required depth, in this case follow the correctives for the vertical torso along with the following.
Keeping your heels on the ground
If your heels are lifting off the ground we most likely have an issue with our Dorsi flexion unless you scored a 4 or higher on the Ankle wall touch test follow instructions for the Ankle Wall touch test. If scored a 4 or higher on the Ankle wall touch test then we most likely have a motor control or loading sequence issue.
Tracking your knees with your toes
If your knees buckle inward (valgus deviation) we know we have a lack of stability either in the hip, or ankle, possibly both. We want to first address bracing the midsection so the glutes can engage neutralizing the pelvis and become the prime mover.
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