Overhead Deep Squat

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Overhead Deep Squat Test

Instructions

Preparation

Stand with feet approximately shoulder width apart with toes pointed forward. Grasp dowel with with both hands and place it horizontally on top of head. Reposition hands so shoulders and elbows are 90 degrees. Raise dowel overhead with arms extended.

Execution

Slowly squat as low as possible with bar overhead. Keep torso upright, dowel over head, and heels on floor. Knees should travel same direction as toes. Hold position at lowest position for a count of one. Return to starting position. If subject cannot complete overhead full squat within three attempts, subject should attempt movement with board (approximately 2 x 6 inch or 5 x 15 cm) under heels as pictured.

Measurement

In addition to above instructions, test administrator assesses subject's completion of movement using following criteria:

  • Upper torso is parallel with shin or toward vertical
  • Hip is lower than knee
  • Knees are aligned over feet
  • Bar is aligned directly over feet
  • Feet remain flat on floor

Test administrator should also note any issues with balance, speed of descent and ascent, and pain or discomfort. Test results should indicate if subject required board under heels to complete movement or if movement could not be completed under either condition.

Assesses

Bilateral Symetrical Functional Mobility

Scoring

Score Criteria
3 Heels on Floor
2 Heels on Board
1 Fail
0 Pain

If pain is felt during this movement, score 0 and refer out for orthopedic evaluation.

Comments

This test is part of Functional Movement Screening (FMS). Test administrator may need to coach subject on form if it is not intuitive. Also see Full Squat Analysis and Full Squat Flexibility.


Main Menu | Flexibility and Functional Assessments | Joint ROM

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