FMS – the Deep Squat

Welcome to movement pattern number one, the deep squat!

Our goal each week is to explain the purpose of each test as well as the implications given your score. The goal of a screen is to uncover the weak links so that “corrective exercises” (exercises designed to improve the movement pattern) can be recommended and applied. There is no point to do certain exercises your body isn’t ready for. Remember, I didn’t say you weren’t ready the test did! Each score is also important as it provides a framework for us Coaches to prescribe what your body can handle given it’s current mobility, stability and movement patterns. Here’s a breakdown of the purpose behind the deep squat pattern…

This pattern demonstrates mobility and core stability, with the hips and shoulders functioning in symmetrical positions. All active individuals require basic components of the deep squat in regular life, yes you.

Challenging total body mechanics with the dowel overhead, athletes have to maintain neuromuscular control as well as functional mobility and stability in the hips, knees and ankles.

Based off this test, we can uncover…
– Limited mobility in the upper torso and t-spine
– Limited mobility of the ankles and poor flexion of the knees and hips
– Poor stability and control

Those who score a “1” or less need to avoid…
– squats and variations
– carefully proceed with single leg exercise including split stance and lunges

These folks can “green light” certain exercises that do not add dysfunctional movement to the weak pattern which include…
– get-up, deadlift, single leg deadlift, half kneeling chop/lift exercises, and upper body training

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