I am currently writing up a series of corrective exercises related to the Functional Movement Screen (TM) that shows some common “go to” corrective drills I use on a regular basis. \u00a0So, I will include those in my blog as I go since many people will benefit from the exercises to maximize mobility and stability.<\/p>\n
I started off with a Deep Squat corrective exercise. \u00a0If you are unfamiliar with the FMS, feel free to send me an email and I will send you a copy of a basic in-service I did on it to give you a better picture of the screening movements. \u00a0Many issues can impact the overhead squat. \u00a0While I often find ankle and hip mobility to be the primary limiting issues, an overlooked problem may include poor scapulothoracic stability. \u00a0The resisted overhead squat will help correct deficiencies in that region.<\/p>\n
Execution: I prefer to use a Cook band for this drill, however, you may also opt for tubing with handles or a TRX. \u00a0The important thing is to use a partner or have whatever equipment you use firmly and safely anchored so you can squat without it giving way.<\/p>\n
Begin in an upright position while looping the straps\/handles over the back of the wrists or grabbing the handles with palms facing away from you. \u00a0Slowly squat down as you actively retract the scapulae while keeping the arms in an overhead position. Pause at the bottom and return to upright. \u00a0Adjust the distance from the anchor point to achieve the proper resistance level, keeping in mind that too much resistance will compromise form and result in a forward trunk lean.<\/p>\n