Whole Body/Flexibility by Jocelyn Granados

Sit and Reach

Equipment:

• Yardstick or sit-and-reach box

• Adhesive tape

• Measuring tape

Procedure:

• Have the client warm up and perform light stretching before testing.

• Remove shoes; perform stretches slowly and in a controlled manner.

• YMCA version:

  • Place a yardstick on the floor with tape at the 15-inch (38.1 cm) mark.

  • Client sits with legs extended and heels touching the taped line (10–12 in / 25–30 cm apart).

• Box version:

  • Client places heels against the box edge.

• Reach forward slowly with both hands, overlapping fingers, and hold the furthest position briefly.

• Record the farthest point reached; best of two trials is the score.

• Knees must remain extended (tester does not press legs down).

• Adjust score if zero point differs (e.g., add/subtract cm as needed before comparing to norms).

Factors Affecting Assessment:

• Adequate warm-up and stretching

• Proper leg extension and posture

• Consistency in zero-point adjustment (yardstick vs. box method)

• Client motivation and reach technique

Common Errors:

• Bending knees during reach

• Jerking or bouncing movements

• Not aligning heels correctly or inconsistent spacing

• Failing to adjust for differing zero points

Back Scratch Test

Equipment:

• Measuring tape or ruler

Procedure:

• Have the client perform a standardized warm-up that includes shoulder movements (e.g., forward and backward arm circles).

• From a standing position:

  • Raise the right arm overhead, bend the elbow, and place the palm on the upper back along the spine.

  • Reach the left arm behind the back with the palm facing outward along the lower spine (left elbow pointed downward).

• Slide both hands along the spine to try to touch or overlap the fingertips; hold for ~2 seconds.

• Measure the distance or overlap between fingertips:

  • Overlap = positive value

  • Gap = negative value

• Repeat on the opposite side (left arm overhead, right arm behind).

• Record the best score for each side or calculate an average:
  (left+right)÷2(left+right)÷2

• Compare results to normative values (figures 11.35–11.38).

Factors Affecting Assessment:

• Warm-up and shoulder mobility

• Limb dominance and flexibility asymmetry

• Proper posture (avoid arching or twisting the back)

• Accurate fingertip alignment and measurement technique

Common Errors:

• Overarching or twisting the spine to increase reach

• Not maintaining natural posture

• Incorrect hand or palm orientation

• Inconsistent measurement technique

Power Clean 

Starting Position:

• Feet between hip- and shoulder-width apart, toes slightly outward.

• Squat with hips lower than shoulders; grasp bar with closed, pronated grip slightly wider than shoulder-width, outside the knees.

• Bar positioned about 1 inch (3 cm) in front of shins, over balls of feet.

• Maintain:

  • Neutral or slightly arched back

  • Relaxed, slightly stretched trapezius

  • Chest up and out

  • Scapulae retracted

  • Head in line with or slightly hyperextended

  • Shoulders over or slightly ahead of bar

  • Eyes forward or slightly upward

Upward Phase – First Pull:

• Extend hips and knees forcefully to lift bar from floor.

• Keep torso angle constant relative to the floor.

• Hips should not rise before shoulders.

• Maintain neutral spine and fully extended elbows.

• Keep bar close to shins throughout.

Upward Phase – Scoop (Transition):

• When bar passes just above knees, thrust hips forward and re-flex knees slightly.

• Bring thighs against bar and knees under bar.

• Maintain neutral or slightly arched back, elbows out, head aligned with spine.

Upward Phase – Second Pull:

• Explosively extend hips, knees, and ankles (triple extension).

• Keep bar close to or brushing thighs.

• Maintain bar path close to body for maximum power and control.

Common Errors:

• Hips rising too fast before shoulders

• Bar drifting away from body

• Rounded back or poor spinal alignment

• Incomplete extension at hips, knees, or ankles

Primary Muscles Tested:

• Gluteus maximus

• Hamstrings

• Quadriceps

• Erector spinae

• Trapezius

• Deltoids

• Gastrocnemius / Soleus

Dumbbell Squat to Press

Starting Position:

• Stand erect, feet shoulder-width apart.

• Hold a dumbbell in each hand with a closed, neutral grip.

• Position dumbbells near shoulders, elbows flexed, palms facing forward or each other.

• Keep head and spine neutral, torso upright and braced.

Downward Phase:

• With back neutral and chest up, flex hips and knees to descend into a squat.

• Maintain a constant torso angle relative to the floor.

• Keep heels flat and knees aligned over feet.

• Continue descending until thighs are parallel to floor (or lower if trained).

• Dumbbells remain near shoulders throughout.

Upward Phase:

• Extend hips and knees together to rise from the squat.

• As you ascend, press dumbbells overhead, fully extending elbows.

• The squat ascent and press should finish simultaneously.

• Keep heels grounded, wrists stiff, and arms above elbows during press.

• Maintain neutral spine and chest up throughout.

Common Errors:

• Leaning torso forward on descent

• Heels lifting off the ground

• Arms not vertical at top position

• Overarching lower back during press

Primary Muscles Tested:

• Quadriceps

• Gluteus maximus

• Hamstrings

• Deltoids

• Triceps brachii

• Core stabilizers

Kettlebell Swing

Starting Position:

• Stand straddling the kettlebell, feet flat, hip- to shoulder-width apart, toes pointed straight ahead.

• Squat down with hips lower than shoulders and grasp the kettlebell with a closed, pronated grip.

• Hands positioned inside the legs, index fingers close or touching, elbows fully extended.

• Maintain:

  • Neutral spine

  • Shoulders retracted and depressed

  • Feet flat

  • Eyes forward or slightly upward

• From this stance, flex hips and knees into a quarter-squat, letting the kettlebell hang at arm’s length between thighs.

Backward Movement Phase:

• Initiate movement by hinging at the hips to swing the kettlebell backward between the legs.

• Keep knees moderately flexed, back neutral, elbows extended.

• Swing until torso is nearly parallel to floor and kettlebell moves past the vertical line of the body.

Forward and Upward Movement Phase:

• At the end of the backward swing, forcefully extend hips and knees to drive the kettlebell upward in an arc.

• Let momentum carry the kettlebell to eye level (Russian swing).

• Keep elbows straight and spine neutral throughout.

Downward and Backward Movement Phase:

• Let the kettlebell drop naturally into the downswing.

• Flex hips and slightly bend knees to absorb force—perform a hip hinge, not a squat.

• Keep elbows fully extended and back neutral.

• Continue swinging the kettlebell under and behind the body, then repeat for the next rep.

Common Errors:

• Rounding the back during downswing

• Squatting instead of hinging at the hips

• Neck hyperextension or flexion (not aligned with spine)

Primary Muscles Tested:

• Gluteus maximus

• Hamstrings

• Erector spinae

• Quadriceps

• Core stabilizers

• Deltoids