Strength WOD Overhead Stick Squat Test Score: 0-3
- 0= Pain
- 1=Multiple Faults
- 2=1 Minor Fault
- 3= No faults
What are “Faults”?
Feet externally rotate: This may indicate tightness in the soleus, gastrocnemius, peroneals, hamstring and piriformis and/or weakness in the gluteus medius. There may also be a restriction in ankle joint dorsiflexion, since the body will pronate the foot to gain more motion in the ankle mortise. If dorsiflexion is limited, there is a posterior chain extensibility dysfunction or ankle joint extensibility problem, or both.
Knees buckle / hip internal rotation: May indicate weak/inhibited gluteus maximus/medius, tight adductor complex and iliotibial band. May be an inability to control hip movements, pointing to an underlying motor control stability problem.
Low back rounds: May indicate overactive external obliques, compensating for a weak core.
Arms fall forward: May indicate tight latissimus dorsi and /or pectoralis major/minor and weak lower trapezius, rhomboids, teres minor and infraspinatus.
WOD (workout of the day) Tabata 20 sec On/10 sec off 8 Rounds each exercise KB Thrusters (44/26) 1 arm KB Swings KB Push Press]]>