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Can Self-Screening Be Effective?

This topic contains 3 replies, has 1 voice, and was last updated by  Imran Bajaj 3 years ago.

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  • Imran Bajaj

    Yes, if several criteria are met. First you have to throw your ego out the door, and view yourself objectively. You must follow the screening criteria and then evaluate your performance without bias, without trying to simply beat the test. The end goal of the screen is reliable information so that you can use to make an accurate assessment of your ability and where to begin improvement.

    Lets look at a deep squat assessment, how to score it, and how to utilize the results.

    The setup: Stand with your feet shoulder-width apart and 0 to 15 degrees externally rotated.

    The test: Squat to below parallel, which is defined by the hip crease, passing below knee level, while maintaining a flat back. Pause and then return to standing position.

    Criteria for the screen are:
    Controlling the squat tempo from top to bottom, pausing for a moment, and returning to standing
    Keeping a straight back
    Knees tracking directly over the feet
    Having no loss of balance
    Feet remain flat on the floor
    Keeping a neutral head position

    The four major faults are illustrated below:
    1.Knees collapsing
    2.Lack of depth
    3.Feet not flat
    4.Rounded Back

    Deep Squat Corrective Pattern Sequence as in HOW TO CORRECT IT?

    1.Mobility – Stretch your calves, hip flexors, quads, and groin.

    2.Static Stability – Hold a squat in the bottom position. Practice with wall squats or using assistance, such as a TRX, to assist in holding proper form.

    3.Dynamic – Assisted squats using a TRX, pole, doorframe, etc.

    4.Full re-patterning of movement – Squat to full depth, and return to standing. If still having difficulty, use a pole, doorframe, or other assistance to regain proper form at the bottom and drive up under control. Start with your heels on a 10 or 25 pound plate, then begin to reduce your heel lift with smaller plates until you can return to the ground barefoot, and squat with correct form.

    5.Strength – Kettlebell goblet squats or front squats are recommended, they place emphasis on form and an upright torso, as opposed to back squats.

    6.Power – Perform jump squats, focusing on full range of motion and correct landing. Utilize speed or banded squats with a barbell.

    7.Performance – Tailor sets and reps to your specific interest. Strength sports should continue to utilize power and performance exercises, where endurance sports focus on maintaining an appropriate level of strength and power, while working on other sport-specific training.

    If you are struggling with keeping your back straight, face a wall with your feet 6 to 18 inches from it, and work to actively pull down into the squat using your hip flexors. Start out farther and work your way in, keeping your arms in front of you and elevated, but don’t lean on them for support.

    If you struggle with keeping your knees tracking directly over your feet, find a stretch band to secure around your knees to help activate the external rotators of your hips. This is called reactive neuromuscular training. Essentially, your knees are tracking in, the band pulls them farther in, and your body reacts by correcting the movement. As you begin to feel comfortable with the resisted squats, gradually reduce the tension until you are back to none.


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