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<p>Assumption is often used to identify WHY someone maybe limited in the much coveted Front Squat or OverHead Squat. This blog will discuss and explore more objective, and ultimately safer means of ‘measuring’ the WHYS rather than the obvious WHAT'S when it comes to these often more challenging squat positions.<br></p>
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<h3><strong>What&nbsp;Is&nbsp;Happening&nbsp;vs&nbsp;Why&nbsp;It's&nbsp;Happening</strong><br></h3>
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<p>It is very easy to see WHAT is happening when a client doesn’t perform a squat ‘very well’. Add the challenge of some kind of compressive or shear load on top of this and things can be dramatically highlighted.<br></p>
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<p>Ok so why would someone want to do these kind of squat variations? <br></p>
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<h3><strong>Why Do The Front Squat </strong><br></h3>
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<p>This technique requires the bar to be upon the front of the shoulders, with the arms lifted to balance the bar close to the throat.</p>
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<p>This position challenges trunk stability differently, compared to the more popular back squat, due to the shear force positioning of the bar. The back squat is a more compressive load as the bar is behind the head upon the meaty part of the shoulders. </p>
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<p>The bar position on any style of squat should be as close to above the midfoot as possible for reduced risk and improved movement efficiency of the load. </p>
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<p>The front bar position requires a more upright posture to achieve this. For many this upright position is a challenge because it requires a wonderfully mobile and yet solid and stable pelvis and trunk. This is something many of us lack due to our lifestyles hunched over laptops, phones etc.<br></p>
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<h3><strong>Why Do The Overhead Squat</strong><br></h3>
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<p>This techniques requires the bar to be held and balanced with the arms extended over head.</p>
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<p>This particular squat variation is possibly the toughest to master due to the added challenge of shoulder mobility and stability. The front and back squat positions keep the load very close to the body.</p>
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<p>The overhead squat position also creates virtually a full stretch through the nervous system which again can highlight any areas the individual may lack a capacity for movement in.<br></p>
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<h3><strong>Why Do Them Then?</strong><br></h3>
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<p>Well, they can add variety, alternative stimulations to the same movement, they challenge stability more, particularly the overhead squat and they are in themselves benchmarkers or measurements of movement capacity. They do hold <g class="gr_ gr_5 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep" id="5" data-gr-id="5">risk</g> of course which increases further with added kilos/load as I am sure you would be aware.<br></p>
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<p><strong>So What?</strong><br></p>
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<p>Well have you ever watched someone do one of these variations and thought…<br></p>
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<p><em>“I’d love to try that”</em></p>
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<p>OR</p>
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<p><em>“WHOAH, they shouldn’t be doing that!”</em></p>
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<p><em>OR</em></p>
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<p><em>“I wish I felt more comfortable/confident doing these”</em><br></p>
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<h3><strong>Assumptions That&nbsp;Are Often&nbsp;Made</strong><br></h3>
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<p>Assumptions are often made about WHY we struggle with some of these techniques in terms of what we need to do about it. <br></p>
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<ul><li>Immobile Pelvis</li><li>Stiff Spine</li><li>Tight Calves</li><li>Tight Nerves </li><li></li></ul>
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<p>In fact all of these can be contributing to a poorly performed Front or OH Squat. <br></p>
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<p>BUT <br></p>
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<p>Not just these, in fact the chest muscles, in particular Pectoralis Minor. This tiny muscle can inhibit your squat performance by pulling the scapular around the thoracic spine and rib cage and thus stiffen and limit thoracic extension. A key component of keeping that bar above the midfoot during any squat.<br></p>
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<h3><strong>Improving&nbsp;Your&nbsp;Overhead&nbsp;Squat&nbsp;Or&nbsp;Front&nbsp;Squat</strong><br></h3>
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<p>Well of course my advice is to hire a highly qualified movement specialist or coach because it is a challenge to observe your own Front or OH squat technique from all angles. Ideally someone who can assess your body prior to squatting to understand which of the above limitations are relevant to you.<br></p>
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<p>However in the meantime following a system of approach would make sense rather than just hammering away at something and not knowing if you are making a difference, right??<br></p>
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<h3><strong>How To Discover Your WHY’S To Improve Your Front &amp; OH Squat</strong><br></h3>
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<ul><li>Evidence shows that around 60% of ‘dysfunction’ stems from the pelvis.</li><li>Changing too many things at once won’t allow you to be objective as you won’t know what has worked</li><li>Follow an evidence based system of approaching your programme design will increase confidence </li><li>Repetition - Use the same movement benchmarks, with the same setting, equipment, video/photo angles etc </li><li>Video / photo evidence will allow you to make clear analysis of what is or isn’t changing/improving</li><li>Be patient but consistent. Often the changes can be subtle and chances are it will take time </li><li>Ask the professionals or get educated on evidence based physical assessments </li><li>Specificity - Always keep the goal in mind</li><li>Take each body part at a time. Start with the pelvis, then spine, shoulders, knees and feet since this is a logical evidence based approach.</li><li>Try a variety of techniques for each area not just stretching for example. Ie Muscle energy techniques, nerve mobilisations, joint mobilisations etc</li><li>Don’t forget to strengthen other planes of motion for all round stability. Ie Frontal plane work can dramatically improve even sagittal plane movement performance </li><li>Use antagonist strength work to improve overall squat strength</li></ul>
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<p>Last year I put together the "Project Squat" Series which was all about showing you the techniques and assessments you could use to identify the reasons WHY the squat wasn't improving and how you could correct those things.  Here are the links to each of the sessions:</p>
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<p><a href="https://www.biomechanicseducation.com/how-to-squat-ass-to-grass-a2g-project-squat-part-1/">Part 1: How To Squat Ass To Grass</a></p>
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<p><a href="https://www.biomechanicseducation.com/project-squat-part-2-how-to-test-for-improve-your-pelvic-function-how-it-affects-your-squat/">Part 2: How To Test For &amp; Improve Your Pelvic Function &amp; How It Affects Your Squat</a></p>
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<p><a href="https://www.biomechanicseducation.com/project-squat-part-3-how-to-assess-for-dysfunction-in-the-spine/">Part 3: How To Assess For Dysfunction In The Spine</a></p>
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<p><a href="https://www.biomechanicseducation.com/project-squat-a2g-part-4-the-nervous-system-how-it-affects-the-squat/">Part 4: The Nervous System &amp; How It Affects The Squat</a></p>
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<p><a href="https://www.biomechanicseducation.com/project-squat-a2g-part-5-how-shoulder-mechanics-affects-your-squat/">Part 5: How Shoulder Mechanics Affects Your Squat</a></p>
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<p><a href="https://www.biomechanicseducation.com/squat-project-a2g-part-6-the-knee-your-squat/">Part 6: The Knee &amp; Your Squat</a></p>
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<p><a href="https://www.biomechanicseducation.com/project-squat-a2g-part-7-how-your-ankles-feet-affect-your-squat/">Part 7: How Your Ankles &amp; Feet Affect Your Squat</a></p>
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<p></p>
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<p>Conclusion:</p>
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<p>It would be prudent to stay open minded about how many things can influence your squatting ability, particularly when choosing more advanced squat techniques like the front squat or overhead squat. Try not to assume anything, taking the time use measurements gives us confidence in what is or isn't working. </p>
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<p>Finally and as always please do get in touch with all of your movement related questions! </p>
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<p>rachel@biomechanicseducation.com</p>
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<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>
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