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    Overhead - Squat - Solutions - Table (Ces Version) (PDF 40k)

    Uploaded by

    David Haluli
    The document provides a table analyzing overhead squat positions and identifying probable overactive and underactive muscles. It lists example flexibility and strengthening exercises to address muscle imbalances.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Overhead - Squat - Solutions - Table (Ces Version) (PDF 40k)

    Uploaded by

    David Haluli
    17 views3 pages
    The document provides a table analyzing overhead squat positions and identifying probable overactive and underactive muscles. It lists example flexibility and strengthening exercises to address muscle imbalances.

    Original Title

    overhead_squat_solutions_table-(ces-version)-(pdf-40k)

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    © © All Rights Reserved

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    The document provides a table analyzing overhead squat positions and identifying probable overactive and underactive muscles. It lists example flexibility and strengthening exercises to address muscle imbalances.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    17 views3 pages

    Overhead - Squat - Solutions - Table (Ces Version) (PDF 40k)

    Uploaded by

    David Haluli
    The document provides a table analyzing overhead squat positions and identifying probable overactive and underactive muscles. It lists example flexibility and strengthening exercises to address muscle imbalances.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 3

    Overhead Squat Solutions Table • CES | www.nasm.org | 800.460.

    6276
    View Checkpoint Compensation Probable Overactive Muscles Probable Underactive Muscles

    Foot Foot Turns Out Soleus Med. Gastrocnemius Med. Hamstring


    Lat. Gastrocnemius Bicep Femoris (short head) Gluteus Medius/Maximus Gracilis
    Tensor Fascia Latae Popliteus

    Knee Moves Inward Adductor Complex Bicep Femoris (short head) Gluteus Medius/Maximus Vastus Medialis
    Tensor Fascia Latae Vastus Lateralis Oblique (VMO) Med. Hamstring
    Lat. Gastrocnemius Med. Gastrocnemius
    Anterior

    Moves Outward Piriformis, Biceps Femoris Adductor Complex Med. Hamstring


    Tensor Fascia Latae Gluteus Minimus/ Medius Gluteus Maximus

    L-P-H-C Excessive Forward Soleus Gastrocnemius Anterior Tibialis Gluteus Maximus Erector
    Lean Hip Flexor Complex Abdominal Complex (rectus Spinae
    abdominus, external oblique)

    Low Back Arches Hip Flexor Complex Erector Spinae Latissimus Gluteus Maximus Hamstrings
    Dorsi Intrinsic Core Stabilizers (transverse
    abdominis, multifidus, internal oblique,
    transversospinalis, pelvic floor muscles)

    Low Back Rounds Hamstrings Adductor Magnus Rectus Abdominus Gluteus Maximus Erector Spinae
    Lateral

    External Obliques Intrinsic Core Stabilizers (transverse


    abdominis, multifidus, internal oblique,
    pelvic floor muscles, transversospinalis)

    Upper Body Arms Fall Forward Latissumus Dorsi Pectoralis Major/ Minor Teres Mid/Lower Trapezius Rhomboids
    Major Coracobrachialis Rotator Cuff
    Posterior Deltoid

    Forward Head Levator Scapula Sternocleidomastoid Scalenes Deep Cervical Flexors


    (pushing/pulling
    assessment)

    Shoulder Elevation Upper Trapezius Sternocleidomastoid Levator Mid/lower Trapezius Rhomboids


    (pushing/pulling Scapulae Rotator Cuff
    assessment)

    Foot Foot Flattens Peroneals Anterior Tibialis Posterior Tibialis Med.


    Lat. Gastrocnemius Bicep Femoris (short head) Gastrocnemius Gluteus Medius
    Tensor Fascia Latae

    Heel Rises Soleus Anterior Tibialis


    Posterior

    L-P-H-C Asymmetrical Weight Adductor Complex Tensor Fascia Latae Gluteus Medius (same side)
    Shift (same side) Piriformis Adductor Complex (opposite side)
    Bicep Femoris Gluteus Medius (opposite
    side)
    Example Flexibility Exercise Example Strengthening
    (SMR & Static) Exercise

    Calf Stretch Hamstring Stretch Standing Single-leg Balance Reach


    TFL Stretch

    Adductor Stretch Hamstring Stretch Lateral Tube Walking Ball Squat


    TFL Stretch w/Abduction
    Calf Stretch Ball Bridge w/Abduction

    Piriformis Stretch, Hamstring Stretch Ball Squat w/Adduction Ball Bridge


    TFL Stretch w/Adduction

    Calf Stretch Hip Flexor Stretch Ball Squat


    Ball Abdominal Stretch

    Hip Flexor Stretch Latissimus Dorsi Ball Squat Floor Bridge Ball Bridge
    Stretch Erector Spinae Stretch

    Hamstring Stretch Adductor Magnus Floor Cobra Ball Cobra


    Stretch Ball Abdominal Stretch Ball Back Extension

    Latissumus Dorsi Stretch Pec Stretch Floor Cobra Ball Cobra Squat to Row
    SMR Thoracic Spine

    Levator Scapula Stretch Tuck chin, keeping head in neutral


    Sternocleidomastoid Stretch Scalene position during all exercises
    Stretch

    Upper Trapezius Stretch Floor Cobra Ball Cobra


    Sternocleidomastoid Stretch Levator
    Scapulae Stretch

    Peroneal Stretch Calf Stretch Hamstring Single-Leg Balance Reach Single-leg


    Stretch Standing TFL Stretch Medial Calf Raise

    Soleus Stretch Single-leg Balance Reach Single-leg


    Squat

    Adductor Stretch (same side) Gluteus Medius (same side)


    Tensor Fascia Latae Stretch Adductor Complex (opposite
    Piriformis Stretch Hamstring side)
    Stretch
    (opposite side)

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