NASM Overhead Squat Assessment Cheat Sheet!

I was having a hard time memorizing all of the different compensations. 

I'm a visual person so I started to use people I know to identify different syndromes. Then that got confusing bc some naturally had more than one! 

I did the most fun studying technique I used in College to help memorize :)))

Used characters from movies that I loved!!!!

Check out below! Yoda, Chunk (Goonies), Working Girl, Plastic Man...

Chunk: Knees Move Inward 

Overactive Muscles are the Adductor, TFI, Vastus Lat, Bicep Femoris

Under active Muscles are the Glutes, VMO Obliques

Superman: Arms Fall Forward 

Overactive Muscles are the Pecs Major/Minor, Teres Major, Lats

Under active Muscles are the Traps, Rhomboids, Rotator Cuff

Diver: Forward Lean

Overactive Muscles are the Gastrocnemius, Soleus, Hip Flexor, Abs

Under active Muscles are the Glutes, Anterior Tibs, Erector Spinae

Big Head: Head Forward

Overactive Muscles are the Upper Traps, Sterno, Scapula 

Under active Muscles are the Deep Cervical Flexor

Working Girl: Shoulders Elevate

Overactive Muscles are the Upper Traps, Sterno, Scapula 

Under active Muscles are the Mid/Lower Traps

Plastic Man:  Lower Back Arches 

Overactive Muscles are the Erector Spinae, Hip Flexor, Lats

Under active Muscles are the Core, Ham, Glutes max

Yoda: Feet turn out

Overactive Muscles are the Bicep Femoris, Gastrocnemius, Soleus

Under active Muscles are the Ham, Medium Gastrocnemius,  Sartorius, Popliteus, Gracilis

Today, hope this helps you as much in your NASM personal Fitness Training CPT 4 studying as it SAVED me!!!!

Xoxo