How to Record Your Overhead Squat Assessment for Optimal Results
As a part of creating a customized massage and mobility plan for you, the overhead squat assessment plays a critical role. This simple movement helps me understand your body’s unique patterns, which allows me to tailor my approach to support your goals, ease discomfort, and enhance your performance.
To get the most out of this assessment, it’s important that your video submission meets specific guidelines, so I can clearly see how your body moves and where support is needed. Below, I’ll guide you through the steps to record and submit your overhead squat for the best possible outcome.
Getting Ready for Your Overhead Squat
Here are a few things to keep in mind before you begin recording:
- Wear fitted clothing: Choose form-fitting athletic wear such as a tank top, leggings, or shorts. This will make it easier for me to observe your posture, joint alignment, and overall movement. Avoid baggy clothes that might hide important details about how your body is moving.
- Be barefoot: For this assessment, it’s important to perform the squat without shoes or socks. This allows me to see your foot placement and ensure your heels stay connected to the ground throughout the movement.
- Choose a well-lit, flat surface: Make sure you’re performing the squat on a flat surface like tile or hardwood floors. Carpet can interfere with balance and foot positioning. Also, ensure the area is well-lit, so the video clearly captures your full range of motion.
How to Perform the Overhead Squat
With your space prepared, it’s time to perform the squat. Follow these instructions to ensure you’re doing it correctly:
- Starting Position:
- Stand with your feet shoulder-width apart, or slightly wider if it feels more comfortable.
- Keep your feet flat on the ground. Your heels should stay firmly planted throughout the squat.
- Arm Position:
- Extend your arms overhead, with your palms facing each other. Align your shoulders, elbows, and wrists in a straight line.
- Performing the Squat:
- Slowly lower yourself into a squat, keeping your arms extended overhead.
- Squat as deeply as you can while maintaining comfort and balance. If you feel discomfort or lose balance, stop at that point.
- If your arms begin to bend or you feel pain, stop the movement.
How to Record Your Squat
For me to provide the most accurate assessment, I need videos of your squat from three different angles: side (lateral), front (anterior), and back (posterior). Here’s how to set up your camera for each view:
- Right Lateral View: Stand sideways to the camera with your right side facing it. Squat down and pause at the bottom. Make sure your entire body is visible, from head to toe.
- Anterior View: Face the camera directly and squat. Pause at the bottom, ensuring your full body is in the frame, from your feet to your head.
- Posterior View: Turn your back to the camera and squat. Pause at the bottom again, making sure your body is fully visible from heels to head.
You can either record these angles separately or combine them into one continuous video. Just make sure that your entire body is clearly visible in the video for all three angles.
Submitting Your Video
Once your overhead squat video is complete, upload it using the Remote Screen app at least 24 hours before your scheduled session. This app allows me to review your squat and create a personalized plan for your upcoming session.
If you encounter any issues with the upload, you can request an upload link through our booking system.
Here are the links to install the Remote Screen app:
Recording your overhead squat correctly is the first step in designing a massage and mobility plan that’s tailored just for you. If you have any questions about the process or need assistance, feel free to reach out to me at RebeccaCollinsworth.com.