MUSCLE SNATCH TO OVERHEAD SQUATS ASSESSMENT GUIDE
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Weak Vastus Medialis Oblique
Issue: Knee or knees falls in above 90 degree or parallel during squat
VMO Function: Extends the knee and provides stability on ground contact
Corrective Exercise Methods: Peterson Step up, split squat, cyclists squat, 1 ¼ Squats, Backward Peterson sled drag
Common Problems when tight: low back pain, knee pain, knee instability, especially if tight and weak
Tight or Weak Adductors
Issue: As the subject descends in the squat the knees are widening
Function of the Adductors: Adducts and laterally rotate hip joint, adductors longus and brevis also flex the extended femur and extend the flexed femur
Corrective Methods: Inner-thigh stretching, massage, pausing in the deep position of the split squat, lateral sled work, leg adduction machines
Adhesion of the Adductor Magnus and Medial Hamstrings
Issue: The knees buckle in or out at the 90* point during squatting
Function of the Adductors: Adducts and laterally rotate hip joint
Function of the Medial Hamstrings: Flex the knee joint. Extend the hip. Semimembranosus and Semitendinosus also medially rotate (turn in) the lower leg when knee is flexed
Corrective Methods: Inner thigh stretching, massage
Tight or Weak Gluteus
Issue: Bending forward at the hip
Function: Extends and laterally rotates hip joint (force full extension as in running or rising from sitting) extends trunk, as in adduction of the hip joint
Corrective Methods: Good Morning, RDL, deadlifts, squats, lunges, split squats, all forms of Olympic lifting, pulls
Tight or Weak Quadratus Lumborum
Issue: Subject shifts the hips
Function:
- Laterally flexes vertebral column
- Helps stabilize the diaphragm
- Helps extend the lumbar part of the vertebral column and provides lateral stability
Common problems: Referral pain to the hip and gluteal area and low back
Corrective Exercises: Side bends, side sit ups, side flexion w/ Swiss ball or bench
Glute Dominant or Weak Quads
Issue: Subject falls back during ascent or descent of squat, raises buttocks to help stand up out of the squat
Function of Quad: Vasti extend the knee joint
Rectus Femoris: Extends the knee joint and flexes the hip joint
Function of Glute: Extends and laterally rotates the hip joint (forceful extension in running or rising from sitting). Extends trunk, assists in adduction of hip joint
Corrective Methods: Peterson step ups, split squats, backwards sled drag, step ups, front squats
Glute Dominant – Tight Hip Flexors
Issue: Subject bends forward, raises buttocks on the way up
Corrective methods: Stretching, deep split squats
Tight Psoas
Issue: One foot is placed in front of the other, leans too far forward during squat, butt starts to stick out at 15*
Function: Main Flexor of the hip joint (flexes laterally, rotates thigh, as in kicking a football) Acting from it insertion, flexes the trunk as in sitting up from the position
Corrective Method: Stretch hip flexors
Common problems: When muscles are tight and shortened it may cause low back pain due to increase in lumbar curve (lordosis)
Tight IT Band
Issue: At 45 degree, knees buckle in and out briefly during squatting
Corrective Methods: perform IT Band stretches, soft tissue work
Tight Erector Spinae
Issue: During the squat there is a rounding of the lower back
Function:
- Extends and laterally flexes vertebral column (i.e. bending backwards and sideways)
- Helps maintain curvatures of the spin in erect and sitting positions
- Steadies the vertebral column on pelvis while walking
Corrective Methods: Stretch lower back, posterior chain work, i.e. reverse hypers
Tight Piriformis
Issue: Below 90 degree the knees and feet turn out
Function: Laterally rotates hip joint, Abducts the thigh when hip is flexed, helps hold head of femur in socket
Corrective methods: Stretch piriformis
Tight Rectus Femoris
Issue: Subject has difficulty allowing the knees to traveling past their toes during squatting
Function: Extends the knee joint and flexes the hip joint
Corrective Methods: Quad and hip flexor stretching
Note: Ankle might be tight as well
Weak Flexor Hallucis Longus
Issue: Ankle turns out / supinates
Function: Flexes the great toe. Helps to plantarflex and invert the foot. Helps stabilize the inside of the ankle
Corrective methods: Standing and seated calf raises, tibialis anterior work
Weak Trapezius
Issue: Subject can’t hold bar fixed overhead
Function:
- Upper fibres pull the shoulder girdle up (elevation) and help prevent depression of the shoulder girdle when the weight is carried on the shoulder or in the hand
- Middle fibres retract (adduct) the scapula
- Lower fibres depress the scapula
- Upper and lower fibres act together to rotate the scapula, as in elevating arm above head
Corrective methods: Pulls of all kinds, shrugs, shoulder dumbbell and barbell pressing, chin-ups, dumbbell lateral raises, dips
Weak Rhomboids
Issue: Subject can’t retract and adduct scapula
Common problems: tight soreness between shoulder blades, over-stretched, rounded shoulders
Function: Retracts and adducts scapula, stabilizes scapula, slightly assists in outer range of adduction of arm (i.e from overhead to arm at shoulder level)
Corrective Methods: Dumbbell and barbell rowing, upright row, high pulls, behind the neck lat pull down, pulley shoulder adduction
Tight Coracobrahialis
Issue: Subject can’t fully extend arm in the overhead position; during squat subject will feel pain in the anterior deltoid complex
Function: Flexes and adducts the arm
Corrective Methods: stretching, treatment, massage
Key Muscles at Play During the Overhead Portion in the Muscle Snatch and Overhead Squat
Issue: Subject can’t hold / stabilize bar overhead. Tight or weak Deltoid, Supraspinatus, Infraspinatus, Teres Minor and Teres Major
Corrective methods: stretching, massage, external rotation work, muscle snatch and lateral raises
Function:
Deltoids
- Protector of the shoulder joint
- Anterior fibres act in flexion and medial rotation
- Medial fibres abduction of the arm
- Posterior fibres act in extension and lateral rotation
Rotator Cuff
- Supraspinatus, Infraspinatus, Teres Major, Subscapularis
- Collectively these four muscles surround and reinforce the glenohumeral joint on three sides
- Their main function is to help keep the head of the humerus in the glenoid cavity during various movements, particularly abduction
Triceps Brachii
- Extends (straightens) the elbow joint
- Long head can adduct the humerus and extend it from the flexed position
- Stabilizes the shoulder joint
Latissimus Dorsi
- Extends the flexed arm
- Adducts and medially rotates the humerus (i.e draws the arm back and inwards towards body)
Weak Rotator Cuff Muscles
Issue: Subject cannot externally rotate 20kg bar to the overhead position during the muscle snatch
Action: Please refer to Section: Key Muscles at Play During the Overhead Portion in the Muscle Snatch and Overhead Squat
Corrective Methods: muscle snatch, dumbbell and cable external rotations.
Tight Rotator Cuff Muscles
Issue: Subject can’t keep bar close to body during the concentric portion of lift
Action: Please refer to Section: Key Muscles at Play During the Overhead Portion in the Muscle Snatch and Overhead Squat
Corrective Methods: Stretching
Imbalance in Right or Left Rotator Cuff
Issue: Right or left elbow is uneven during the external rotation of the bar
Action: Please refer to Section: Key Muscles at Play During the Overhead Portion in the Muscle Snatch and Overhead Squat
Corrective Methods: Stretch rotator cuff muscles, dumbbell or cable external rotation work
References
The Body Moveable, by David Gorman
The Concise Book of Muscles, by Chris Jarmey
Anatomy of Movement by Blandine Calais – Germain
PICP Structural Balance Level 2
CURATED & PUBLISHED BY
Athlete Activation System Inc.
Toronto, ON Canada
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