How to Record Your Overhead Squat Assessment (OSA)
Prepare your space. Position your camera. Let your body move naturally.
This quick guide will help you record and submit a clean, accurate Overhead Squat Assessment video so we can get clear insight into your movement and postural patterns. Follow the steps below to set yourself up for success.
Watch this video to see the OSA
What to Wear
To get the most accurate results, your clothing should clearly show your body’s shape and joint lines. Think clinical, not casual. This allows your bodywork provider to analyze posture, alignment, and joint motion with clarity.
Required attire:
– Barefoot only (no socks or shoes)
– Women: Biker shorts and a sports bra
– Men: Biker shorts or fitted above-the-knee shorts
Avoid:
– Dark-colored pants or leggings
– Baggy t-shirts or oversized tops
– Reflective or patterned backgrounds
If needed, use clothing clips to secure fabric so your body margins are visible.
Where to Film
– Use a hard, non-carpeted surface so your feet and toes are visible
– Stand in front of a plain, non-reflective background
– Ensure the area is well-lit with no heavy shadows
– You’ll need enough room to move comfortably—about 6 feet in each direction
Camera Setup
You’ll record one continuous video showing four views of your squat.
- Front View: Facing the camera
- Right Side View: Right shoulder toward the camera
- Left Side View: Left shoulder toward the camera
- Back View: Back facing the camera
Camera placement tips:
– Position the camera at hip or waist height
– Use a tripod, stool, or stable surface
– Film in landscape (horizontal) mode if possible
– Ensure your entire body is in frame, from fingertips, head all the way to heels & toes
Movement Instructions
– Stand with feet shoulder-width apart
– Raise arms overhead, palms facing each other, keeping biceps near your ears
– Squat slowly and naturally, like sitting in a chair
– Perform 1-3 slow squats per view 1 good squat is all that’s required.
– Pause briefly at the bottom and top of each squat
– Keep heels grounded if possible—but don’t force perfect form
– Let your body move the way it naturally does
Important:
We’re not looking for a “perfect” squat. We’re observing how your body moves without forced corrections. Avoid overthinking or adjusting mid-movement.
Where to Submit Your Video
You may submit your OSA video using one of the following secure methods:
- Remote Screen App
Need More Guidance?
You’re always welcome to review your instructions before filming or ask for support. This is a foundational tool to help us tailor your movement and bodywork plan. Thank you for showing up for yourself and your care.