the 3-second mobility test you must try
It’s completely free and can be done anywhere!
Are you curious about where your health lies in areas such as mobility and balance? Do you want to get a sense of potential injury risks and vulnerabilities within the musculoskeletal system? Well, there’s a 3-second test that’ll do just that. It requires no equipment and can be completed in your living room.
The specific movement covered in this assessment is an overhead squat. While it’s often associated with Olympic lifting or high-performance athletes, it’s beneficial for all populations to master. You can assess your ankle, hip, thoracic spine, and shoulder mobility with just one rep. This can also help determine where your balance, coordination, functional strength, and even confidence with movement are at.
If this exercise doesn’t quite go to plan, don’t worry! I’ve got practical guides to help you achieve functional mobility for better wellness in every corner of life. Everyone deserves to have the functional capacity to live a restriction-free, rigorous life! Now without further ado, take your shoes off, find a wall, and let’s get this assessment underway. ⤵
Mastering the Overhead Squat for Better Health
Before diving into the exercise below, please be aware that it may come with health risks for certain populations. If you have a history of injuries or chronic conditions that may come with complications during physical activity, please talk to a trusted health professional before following the advice below. This assessment will only be effective if it’s safe and appropriate for your current health status!
Application: Single-rep test
Cues: Stand about 6 inches to one foot from the wall and perform an overhead squat without touching the wall with any part of your body. Hold for 2–3 seconds at the bottom and then elevate back up. All the while, ensure your heels stay planted on the floor so you're truly assessing your ankle mobility in the process. If you can do this without difficulty, you have above-average mobility, balance, and strength! If you’re not quite there, check out my mobility programs here.
In Closing,
The overhead squat is the best assessment tool for muscle and joint health…and it also happens to be completely free! No need to visit a clinic or gym. Just find some open wall space and give it your best shot. If you come up short, don’t fret! Just follow the mobility exercises provided in my programs and rest assured that your mobility, strength, and overall function will improve. There’s no better time to level up your health than now!
You got this!
-David
