A deep squat with an “overhead reach” is a very tough, but great squat test for the entire body. That’s our two year old knocking out a pretty good one right in the middle.
One of the primary strength and stretch moves we will be assessing (and improving) throughout CatholicFIT is the basic squat. There are three ways we test the squat as I discuss in the video below. As with all of our exercises, we view them as skills that we want to assess and then maintain or restore. After we establish or re-establish the ability to do any of these moves, we never want to lose the ability.
Three Squat Tests for PE Teachers and Parents
- Deep Squat – simply squat down as low as you can go, pain free of course and see where you stop. Your goal is a (reasonably) comfortable and stable position where your hips are resting on your heels or lower calves, your chest is up, posture in tact, and your heels remain on the floor. Your knees should be slightly outside of your toes. Your feet should be point straight ahead for your test, but can rotate out 7-15 degrees for performing squats for strength.
- Facing the Wall Squat – this is an excellent assessment tool and also regular exercise to help keep your weight on your hips and heels, instead of too much on your toes and knees where many people default. Face the wall about 10-15″ away from the wall, and attempt to squat down and touch the floor between your feet while keeping your face pointed straight ahead. Perform this in your socks or bare feet, if you have to look left or right, scoot back a few inches and re-assess.
- Slow Squat to Bench or Chair – stand in front of a bench or chair and slowly lower yourself down to the chair minimizing any momentum in order to descend and sit back and down to the chair under control. This may be the test you want to begin with, as it is safest. If you feel pain, stop the test, otherwise, try to measure how far you can lower yourself down before “plopping” from a given height. Keep your weight on your heels as you control your hips lowering to the chair.
What we typically see is that our younger children can perform this deep squat with no problem, but after spending years sitting in chairs all day long, we eventually lose this fundamental human move. Working to restore your squat may be one of the best things you can do for your body, no matter your fitness or performance goal. In fact, Week 1 of the CatholicFIT program involves drinking more water and assessing the squat. Those two goals are a great place to start.
Here is the CatholicFIT – Squat Tests Video
Partner Squat Stretch
This is a great one to do with your kids and students. We do a version of this with every client we coach during EVERY workout, especially those who cannot keep their heels on the floor when in the deeper position. While holding this assisted position, you can also feel which part of your body feels the tightest, usually either your ankles or your hips, sometimes your back.
Instructions: the spotter stands with his feet staggered for support, and then I am seen here cue’ing the squatter to maintain a tall, strong spine as he sits back and down. Switch on and off holding the position for 30-60 seconds each for two sets. This serves as a nice warm up move to “unglue” your students bodies from their desks before running around in class or practice.
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