MUSCULAR STRENGTH ASSESMENT:

MUSCULAR STRENGTH ASSESMENT:

Unilateral Squat and Reach:

It can uncover potential strength imbalances between medial and lateral aspects of the knee joint. It can also test if you depend a lot on your quads during squatting type movements.

How to execute:

Select an object that is 10 to 12 inches high. Place it 12 to 18 inches in front of you depending on how tall you are. Now stand on one leg by bending the non-working leg 90 degrees. Begin to simultaneously squat down and reach forward to touch the object. Make sure you are sitting back onto your heel as much as possible and your knee in staying in line with your hip and foot. Pull your abdominals tight towards your spine.

If you are able to descend all the way down into a parallel squat with your knee in line with your foot, touch the object and stand back up you did okay!

Analysis:

Good levels of strength in glutes, hamstrings and spinal erectors with good coordination between both sides. Minor imbalance on left side which is within normal limits.

Incline Bench Press / External Rotation :

Find out your 1 RM or 1 repitition maximum on an incline bench press.Calculate 9 percent of it.

You should be able to do atleast 8 repititions of 1 arm external rotation exercise.

If you are unable to do atleast 8 reps then your external rotators are weak.

Taking the time to strengthen these external rotators and deemphasise lat and chest work would help you decrease the possibility of a shoulder injury.