PUNK ROCK SELF-HELP

NASM Overhead Squat Assessment Cheat Sheet!

Sunday, March 29, 2015


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

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