Prime-Physio Fitness Ultimate Lifting Assessment Guide

Name: Prime-Physio Fitness Ultimate Lifting Assessment Guide
Rating: 4.7 (24 reviews)

Learn how to Properly assess the Squat, Deadlift, Overhead Press, and Bench Press.

Created byJason LePage

Last updated 12/2018

English

English [Auto],

What you'll learn

Properly assess the squat, deadlift, bench press, and overhead press.
Select drills & exercises based on results of the assessment to improve mobility and/or motor control needed for the above exercises.
Identify faulty movement patterns that happen when training as well as selecting appropriate drills and interventions to improve the faults.

Course content

6 sections • 45 lectures • 1h 56m total length

Introduction, Overview, What You Will Learn.2:19
Learn to systematically assess mobility for the squat, deadlift, overhead press, and bench press, then apply targeted mobility and motor-control drills to improve safe, efficient lifting.
Key Concepts7:56

Hip-Hinge Overview1:16
Master the hip hinge by separating hip and spine motion, stabilize the spine with anterior core activation, progress from dead bugs and bird dogs to banded pull-through and Romanian deadlift.
Deadbug/Psoas March2:38
Practice the dead bug to build hip flexion and extension with a stable spine and engaged abs, progressing with bands and head movement while keeping the rib cage down.
Bird Dog1:49
PVC Assisted Hip-Hinge2:32
Banded Pull Through1:49
Master the banded pull through by using a low band to cue hip pinch pattern and activate the glutes as you rise from hip hinge to standing, prepping for deadlifts.
Eccentric Romanian Deadlift1:41
Explore the eccentric Romanian deadlift to safely load hip hinge motion, strengthen the hamstrings, glutes, and posterior chain, and stabilize the abs without lumbar motion.

Squat Assessment Overview1:30
Mobility Assessment: Ankle Dorsiflexion5:53
Mobility Assessment: Knee Flexion1:40
Mobility Assessment: Hip Flexion & Rotations4:36
Implications of Hip Flexion Assessment1:48
Test hip flexion to 90 degrees to assess mobility; if under 90 degrees and pain-free, use Khwaja pet rock back or squat through range, or consult a licensed physical therapist.
Motor Control Exercise: Quadruped Rockback3:08
Motor Control Exercise: Air Squat & Goblet Squat4:28
Improve motor control in air and goblet squats by refining hip hinge, stabilizing the spine with engaged core, and keeping knees tracking over the toes with weight on the heels.
Motor Control Exercise: Active 90-90 Hip Internal Rotation + More4:12
Muscle Length Implications: Thomas Test for Hip Flexors4:00
Assess hip flexor length with the Thomas test, checking thigh clearance and 90-degree knee angles, then apply a split-squat loading stretch to improve hip flexor mobility.
Muscle Length Implications: Can The Hip Flexors Limit Squat Depth?3:15
Muscle Length Implications: Adductors2:25
Common Squat Faults1:53
Common Squat Faults
Common Squat Faults Part 21:57
Identify and correct common squat faults, including keeping weight back in the heels to avoid heel rise and balance on the toes, using goblet and box squat progressions.
Common Squat Faults Part 31:13
Common Squat Faults Part 41:02
Prevent knee collapse in squats by keeping the knee over the second and third toe and over the midfoot, using glutes to stabilize the hip and avoid unsafe loading.

Deadlift Assessment Overview1:49
Learn the deadlift overview by mastering the hip hinge, assessing hip flexion and hamstring length with the modified Craig test, and using motor control drills to engage the glutes.
Mobility Needs: Hip Flexion0:19
Mobility Needs: Hamstrings, Active 90-90 Test3:20
Motor Control: Active (Assisted) Straight Leg Raise2:46
Motor Control: Hip-Hinge Review0:13
Motor Control: Eccentric Romanian Deadlift1:23
Creating Tension in Lats for Deadlift Pull3:55
Common Deadlift Faults2:43
Common Deadlift Faults Part 22:14
Lock the shoulder blades down to keep the bar close to your spine, use the lats to pull into extension, and drive an efficient deadlift that minimizes low back strain.

Overhead Assessment Overview2:12
Overhead Muscle Length Implications2:55
Assessment & Intervention: Hook-Lying Overhead Reach & Overhead Eccentric Load5:22
Assessment & Intervention: Shoulder Rotations & Loaded Screwdriver4:31
Motor Control Exercise: Prone PVC Lift-Off1:08
Motor Control Exercise: Wall Slides & Wall Slides + Liftoff & More0:26
Overhead Motor Control Exercise: Face Pull & Press0:12
Motor Control Exercise: Front Foot Elevated Kettlebell Overhead Press1:49

Bench Press Assessment Overview1:33
Mobility Assessment & Intervention: Shoulder Internal Rotation6:29
Mobility Assessment & Intervention: Shoulder Horizontal Adduction1:27
Mobility Assessment: Shoulder Horizontal Abduction2:13
Motor Control Exercise: Banded Scapular Retraction & Eccentric Row2:33
Use a band to retract the scapula and pull the shoulders down, perform a controlled row, and test protracting the scapula to lock the blades for bench press stability.

Requirements

A basic understanding of the mechanics of the squat, deadlift, bench press, and overhead press.
A basic understand of anatomy.
Motivated to improve coaching or training skills.
A desire to improve the potential of your clients and/or athletes.
A desire to better understand movement assessments and how to skillfully and simply apply them to your clients and/or athletes.

Description

The course begins with an overview of terms and concepts as it relates to the spine, hips, and how the movements are related. This understanding of anatomy and movement becomes essential when understanding the movements necessary for the four lifts we will be assessing. We start by learning the hip-hinge pattern, and why it is important as it related to our movements. After learning the hip-hinge and how to execute it, we dive into the assessments. We break each exercise down by the movements needed at each joint. We will assess the mobility at the joints and identify if we have joint mobility issues or an issue of motor control, which is simply how our body uses the muscles to perform an exercise. This motor control can be smooth and coordinated, or not so coordinated, which is what we will aim to improve! We will identify limitations and select the appropriate interventions to improve the limitations.

Who this course is for:

Crossfit Coaches
Personal Trainers
Strength Coaches
Fitness Instructors
Anyone who lifts weights and has a desire to improve assessment skills!

Prime-Physio Fitness Ultimate Lifting Assessment Guide

What you'll learn

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Course content

Introduction & Key Concepts2 lectures • 10min

The Fundamental Movement Pattern: The Hip-Hinge6 lectures • 12min

Squat Assessment15 lectures • 43min

Deadlift Assessment9 lectures • 19min

Overhead Assessment8 lectures • 19min

Bench Press Assessment5 lectures • 14min

Requirements

Description

Who this course is for: