Movement Compensations & Corrections

If placing a block under the heels suddenly reduces/eliminates movement compensations during the FMS Deep Squat or NASM Overhead Squat, what is a likely potential cause of the initial movement compensations?

• Tight/overactive biceps femoris

• Tight/overactive gastrocnemius and soleus

• Weak/underactive rectus femoris

• Weak/underactive gastrocnemius and soleus

If the arms fall forward during the NASM overhead squat, what is a likely cause of this movement compensation?

• Weak/underactive latissimus dorsi

• Tight/overactive mid-lower trapezius

• Tight/overactive rhomboids

• Tight/overactive latissimus dorsi

If the knee moves in (valgus position) during squatting screening tests, what is likely to be a potential cause of this movement compensation?

• Tight/overactive gluteus medius

• Weak/underactive gluteus medius

• Weak/underactive adductors

• Tight/overactive gluteus maximus

If the feet flatten during the NASM overhead squat or single leg squat tests, what is a likely cause of this movement compensation?

• Tight/overactive lateral gastrocnemius and peroneals

• Weak/underactive lateral gastrocnemius and peroneals

• Tight/overactive tibialis anterior

• Weak/underactive biceps femoris

Which of the following strategies would be best for correcting limited ankle dorsiflexion?

• Increasing activation of the gastrocnemius via some isolated calf raise exercises

• Increasing activation of the gluteal muscles via some banded crab walks

• Increasing mobility of the calf muscles via self-myofascial release and/or stretching

• Increasing activation of the hamstrings via some glute bridges

Which of the following strategies would be best for correcting the arms falling forward?

• Integrated activation/strengthening via the bench press exercise

• Isolated activation via a straight-arm lat pulldown exercise

• Increasing mobility of the latissimus dorsi via self-myofascial release and/or stretching

• Increasing mobility of the rhomboids and mid-lower trapezius via self-myofascial release and/or stretching

Which of the following strategies would be best for reducing knee valgus?

• Increasing activation of the gluteal muscles via some banded crab walks

• Increasing mobility of the gluteal muscles via self-myofascial release and/or stretching

• Increasing activation of the adductor muscles via squatting whilst holding a ball between the knees

• Increasing mobility of the calves via self-myofascial release and/or stretching

Which of the following strategies would be most effective in preventing the feet flattening during squatting movements?

• Increasing activation of the lateral gastrocnemius and peroneals via some banded crab walks

• Increasing activation of the gluteals via some banded glute bridges

• Increasing mobility of the anterior tibialis via stretching

• Increasing mobility of the lateral gastrocnemius and peroneals via self-myofascial release