Friday 5: 5 Ways to Improve Overhead Deep Squat Part 1

Here are 5 ways to improve the Overhead Deep Squat.


I mainly use the ODS test movement as a clearing screen closer to discharge rather than an initial movement. This is because so many things can cause dysfunctional movement. It could be anything from thoracic and lumbar mobility, to hip, knee, ankle mobility, or core stability/motor control issues. Part 1 is manual techniques I use to assist the ODS. Part 2 will be ways to address motor control and stability to improve the ODS and will be featured on the next Friday 5.

1) Thoracic thrust manipulation



Improving thoracic mobility often improves the ability to remain upright during the ODS, plus can have an added effect of improved glenohumeral mobility. Follow this up with thoracic whips ballistic rotation in sitting for HEP.

2) Subscapularis release



If a patient crosses their arms over their chest and they can go deeper into the squat or straighten out their trunk easier, it could be a shoulder mobility issue. Working on their subscapularis often improves this rapidly and may make the ODS actually a deep squat. Use reciprocal inhibition and resisted shoulder ER to make these changes happen even faster.

3) Psoas release



Hip flexion or anterior impingement often prevents a deep squat without pain or motion limitation. This is my updated 2013 pain free psoas release. Often, just a few diaphragmatic breaths decreases the tone of this area rapidly, even though we are not changing the true length, we are changing it's ability to move better both in flexion and extension by changing abnormal tone.

4) ITB Release



This is an older vid from 2 years ago. I use even less force on all those techniques and no longer try to "separate" the tissues. Light skin scraping and possibly changing the superficial layer of fascia with some transverse techniques are all that's needed to improve hip mobility.

5) Lateral lower leg/tibial IR MWM



The tibial IR MWM is a fast and easy way to improve knee flexion and ankle dorsiflexion in closed chain positions. You can combine this with EDGE Mobility Band wrapping around the proximal calf and get a better rotation of the tissues. The patient can also then rotate this area easier, often leading to more rapid changes in knee and ankle mobility. Working on the lateral lower leg patterns (lateral bony contours of tibia) with IASTM lightly also improves tibial IR.

Turn this

Into this!

Ok, it's not quire a 3, or FN, but it's better than the first!