The Back Squat Assessment

Michael B. Phillips

David Mann

Tennessee Technological University

October 29, 2018

Introduction: Make the Invisible – Visible!

How does an athlete know they have a musculoskeletal problem?

Pain and Swelling are Lagging Indicators

The Problem with Poor Mechanics

• If we are moving, the pain is diminished momentarily.

• Task completion above everything else.

The Goal?

• It should be about performance – does the athlete have the ability to squat this weight and still keep the spine braced and stable?

• Repurpose the training – assessing and screening movement problems.

• Moving the movements from realm of injury to realm of performance.

• Better positioning means better leverage, better mechanical advantage, and more efficient force produced.

Example

Functional Movements

• Student-Athletes must develop a competency in fundamental movements.

• The back squat for example has direct biomechanical and neuromuscular implications to successful performance in almost all dynamic tasks.

• The squat movement pattern is required for essential activities of daily living such as sitting, lifting, and most sporting activities.

The Back Squat

Head Position – Upper Body

Incorrect Head Position – Upper Body

Head Position Deficits

• Neuro: Unsatisfactory head and neck position awareness. Poor disassociation of gaze from head position.

• Strength: Insufficient isometric strength of neck and upper back musculature.

• Mobility: Insufficient physiological range of motion for head and neck in all three planes.

Thoracic Position – Upper Body

Incorrect Thoracic Position – Upper Body

Thoracic Position Deficits

• Neuro: Chest down or lack of scapular retraction during squat.

• Strength: Inability to maintain chest-up position, which could be caused by weak erector spinae, trapezius and rhomboids.

• Mobility: Excessive tightness in chest, potentially from upper crossed syndrome.

Trunk Position – Upper Body

Incorrect Trunk Position – Upper Body

Trunk Position Deficits

• Neuro: Excessive trunk flexion and/or rounding of the spine.

• Strength: Inadequate core strength; trunk extensor and hip extensor weakness.

• Mobility: Excessive tightness in hip and trunk flexors and/or lack of lumbar spine mobility.

Hip Position – Lower Body

Incorrect Hip Position – Lower Body

Hip Position Deficits

• Neuro: Hips are asymmetrical in frontal plane during the back squat.

• Strength: Lack of strength or stability of hip musculature or asymmetrical strength of hips.

• Mobility: Lack of hip flexor range of motion.

Frontal Knee Position – Lower Body

Incorrect Frontal Knee Position – Lower Body

Frontal Knee Position Deficits

• Neuro: Active valgus knee; increased hip adductor activation without adequate posterior chain control.

• Strength: Posterior chain weakness.

• Mobility: Hip immobility.

Tibial Progression – Lower Body

Incorrect Tibial Progression – Lower Body

Tibial Angle Deficits

• Neuro: Knee translates excessively over the toes even with heel on the ground.

• Strength: Lack of strength in posterior chain, particularly the glutes. Could be caused by weakness in calf and soleus, hamstrings, or quad dominance.

• Mobility: Inadequate mobility in knee due to lack of mobility in soleus and gastrocnemius.

Foot Position – Lower Body

Foot Position Deficits

• Neuro: Foot comes off ground not due to strength or mobility limitations.

• Strength: Lack of asymmetrical ankle strength and/or poor stabilization of ankle and foot.

• Mobility: Lack of dorsiflexion mobility if heels come up off ground due to Achilles tendon and/or tight soleus and gastrocnemius.

References

Myer, G. D., Kushner, A. M., Brent, J. L., Schoenfeld, B. J., Hugentobler, J., Lloyd, R. S., ... & McGill, S. M. (2014). The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength and Conditioning Journal, 36(6), 4.

Starrett, K., & Cordoza, G. (2013). Becoming a supple leopard: The ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. Las Vegas, NV: Victory Belt Publishing.