Unlocking Better Movement with the Overhead Squat Assessment

The Overhead Squat Assessment (OHSA) is a powerful tool used by fitness professionals to identify movement imbalances, assess mobility, and improve overall movement quality. Whether you're an athlete aiming for peak performance or someone looking to move better in everyday life, this simple yet insightful test can make a significant difference.

What is the Overhead Squat Assessment?

The OHSA involves performing a bodyweight squat with arms extended overhead while a trainer observes your form from multiple angles. This movement challenges your body's mobility, stability, and coordination, revealing potential imbalances or restrictions that might otherwise go unnoticed.

Why Use the OHSA?

The OHSA helps pinpoint compensations in key areas like the hips, knees, ankles, and shoulders. For example:

• Excessive forward lean may indicate tight hip flexors or weak glutes.

• Knee valgus (knees caving inward) could suggest weak glutes or overactive adductors.

• Arms falling forward often highlights shoulder mobility limitations or weak back muscles.

By identifying these patterns, you can create targeted interventions to correct them, reducing the risk of injury and enhancing movement efficiency.

How the OHSA Improves Movement

1. Identifies Muscle Imbalances The OHSA reveals overactive and underactive muscles, guiding corrective exercise strategies. Stretching tight muscles and strengthening weak ones leads to better movement mechanics.

2. Enhances Mobility and Stability Regular assessment and correction improve joint mobility and stability, essential for performing functional and athletic movements safely.

3. Prevents Injuries By addressing compensations early, you can prevent wear-and-tear injuries caused by poor movement patterns, such as low back pain or knee strain.

4. Optimizes Performance A balanced, efficient body is more capable of producing force, improving power, strength, and endurance.

   
   

Incorporating the OHSA Into Your Routine

1. Perform the Assessment Stand tall with feet shoulder-width apart. Extend your arms overhead and slowly lower into a squat while keeping your heels on the ground.

2. Record and Review Have a coach or friend observe from the front and side or record yourself. Note any compensations in your movement.

3. Apply Corrective Strategies Stretch tight muscles and strengthen weak ones using targeted exercises like hip bridges, planks, or thoracic spine mobility drills.

4. Reassess Regularly Repeat the OHSA every few weeks to monitor progress and adjust your training plan as needed.

   
   

Conclusion

The Overhead Squat Assessment is more than just a test—it’s a gateway to better movement and improved performance. By taking the time to assess, correct, and refine your movement patterns, you set the foundation for long-term success in fitness and beyond. Whether you’re new to exercise or a seasoned athlete, the OHSA is a tool worth adding to your training arsenal.