This page will cover all the necessary movement assessment demonstration videos.
1. Squat
Unsupported Sit to Stand
Note: Individual should fully unload by sitting down onto the chair or bench.
Supported Sit to Stand
Note: Individual can be supported by you the coach, make sure that you are recording from the side view to accommodate.
Box Squat
Note: You can position your arms in any position such as you see above, but note that the more anterior your arms, the better the counterbalancing effect.
Bodyweight Free Squat
Note: Same as the box squat, your arm position will affect your counterbalancing.
Heels Elevated Squat
Note: Use a weight plate ideally if you can, otherwise a thick book is also fine.
Goblet Squat + Goblet Squat with Heel Elevation
You can use a light weight of around 2 to 5kg, so a medicine ball or similar load can be substituted.
2. Hip Hinge
Stiff Legged Forward Bend
Let the entire trunk round and relax into the movement, try to keep the legs as straightened as possible.
Neutral Grip Hinge
Hands by the side, ideally ask to align with mid foot (hard to visualize without the use of a trap bar). Allow more knee bend but not to the point it becomes a very upright squat.
Overhand Grip Hinge
Arms should be in front of the knee cap from side view. Mimics the barbell conventional deadlift. Assess for how much knee flexion is created, see if you can get them to perform the action with less knee flexion compared to the neutral grip hinge.
3. Glute Bridges
Lying Glute Bridge
Note how much spinal extension is created during the movement and whether bracing is performed in their spinal alignment.
Hip Thrust on Bench
Check for whether knee or hamstring receives a preferential torque/resistance based on feet positioning. Aim for a 90 degree angle with the shin and ground. Note whether individual can thrust through full hip extension.
Note: Can also be assessed unilaterally if individual is strong
4. Single Leg Movements
Split Squat
Note: General rule of thumb is 90/90 degree angles for both knee and hips with the ground for front and back legs. However, if more preferential loading for quads is desired or individual leverages more quads to perform the movement, closer feet positioning can be done. This is seen on the right leg in the second half.
Supported and Unsupported Reverse Lunges
Note: One and Two arm supports can be used. Try to record from both sides. Observe for preference in how they perform reverse lunges; drifting back more and letting glutes do more hip extension or very knee forward, like a deep squat.
Forward Lunges
Look out for how well they decelerate into the movement. Also the amount of knee flexion created based on the size of their lunge step.
5. Scapular Isolated Movement
Scapular Protraction into Wall
Note: Choose the right height to position the hands on the wall. Shift the hands lower to create a better loading angle for the pecs.
Scapular Retraction while Diagonal Hang-holding
Perform the movement slowly with high intention. Allow the humeral head to shift itself into different positions around the rib cage.
Intentional Scapular Elevation and Depression
Side Lateral Raise
Allow for the full range of motion. Take particular note of how the individual rotates their shoulder to create space in order to achieve their full range of motion of the side lateral raise.
6. Scapular Coordinated Movements
Wall Pushup
Note hand positioning of the individual and customize to give them the greatest force output if they need to use this exercise for assessment.
Incline Pushup
Adjust the incline to the right level for the client such that they are still doing a push up.
Floor Pushup
The depth of the pushup can be tested; full ROM can be done, especially with a palm release to assess strength from a deadstop.
Dead Hang
Ensure that the lats and scapulae are engaged in the action; you can test this by asking the individual to try depressing their scaps.
Partial Chinup/Pullup
Partial range of motion until the point where the humerus is parallel to the ground.
Full Chinup/Pullup
Assess for the full depression of scapulae, maximum extension of the humerus and that the body path matches the grip width of the individual. Wider grip widths tend to result in a more vertical pull paths, whereas closer grip widths tend to result in more parabolic/curved pull paths.
7. Trunk Movements
Trunk Rotation
We are checking for the ability to produce rotation in the trunk without concurrently rotating at the hip joints.
Trunk Flexion/Crunches
Assess whether the individual is strong enough to actually do this through just the rectus abdominus. Also, see if there is discomfort; those with bigger bellies, less flexible lower back muscles, and previous trunk injuries may not be able to do this comfortably.
Hinged Diagonal Back Extension
The movement has to be observed through the entire spine, but focus on the thoracic spine. The hinged position facilitates testing this under some gravitational load.
