The overhead deep squat is one of the most commonly used screens or assesments used in the fitness industry. Many people look at in different ways, but the FMS makes it simple. Learn how to perform the overhead deep squat, and quickly score it below.
Remember, the overhead deep squat is the LAST movement you would correct on the functional movement screen, so don’t start out trying to fix this movement if there are other 1’s on the screen. Fix anything else first
Check out our upcoming series called “Red to Green” to learn how to correct the movements on the FMS, and get your clients more efficient and injury free as possible.
In our next video in our series on performing and scoring the functional movement screen, we have the In Line Lunge. It surprising that we so so many people who do lunges all of the time do so poorly on this screen. Learn how to perform and score the In Line Lunge by watching the video below.
I think it’s really important to note that inability to get into the starting position is a 1 on the FMS so if the client cannot get the feet straight on the board they are automatically a 1 on the In Line Lunge. Also, if someone is struggling to balance on the board, just mark the 1 and move on.
If someone scores a 1 on the In Line Lunge, we make sure they aren’t doing any lunging variations and start by addressing mobility and then work on stability in the 1/2 kneeling position, and then assisted patterning. We will have much more on this in our upcoming series called “Red to Green” where we show you how we clear 1’s on the FMS.
Make sure to check out our next post where we take you through the last movement that you would correct, the Overhead Deep Squat.
With the next video in our series on performing and scoring the FMS we bring you the Hurdle Step Screen. The hurdle step is another one the screens that you don’t see 3’s very often, but once again, that’s ok. Check out the video to learn how to perform and score the hurdle step screen.
We are looking for the big stuff here. We want to make sure that someone can flex the hip while maintaining extension of the opposite hip in the standing position without loss of balance. We are also looking to make sure the leg that is moving can function without major compensation.
If someone scores a 1 on the hurdle step, you know there are certain exercises they should not be doing such as sprints, high step ups, and most single leg work. This is especially true in the standing position. Usually if someone has a 1 on the hurdle step, they have a 1 somewhere else down the line in the weakest link hierarchy that needs to be corrected before you start working on an hurdle step corrections.
Check out our post next week where we will bring you the In Line Lunge Screen.