If you want to be an all around stronger, more powerful, and more dynamic athlete, then squatting in some form must be in your present training regimen. As critical is this exercise is, it absolutely amazes our team how many athletes and “weekend warriors” alike hate and even try to avoid the squat. Yes, we know that squatting is hard but with a few simple and helpful hints you can master this key exercise and start to push some serious weight!
How is your mobility??
We could talk squatting technique until we are blue in the face, but the fact of the matter is that until you are proficiently mobile in your hips, ankles, and thoracic spine, it will be extremely hard to improve your squat technique. Whether your heels come off the ground, your knees cave in, you have bad posture, or your hips round at the bottom,all problems of the squat and any exercise for that matter stem from MOBILITY. Although often neglected, mobility should be at the forefront of training. The more mobile an athlete is, the more powerful they will become!
How can I fix my mobility then??
Proper mobility stems from what we like to call corrective exercises . Correctives help to improve deficiencies in movement patterns that will allow us to improve mobility. Since we are talking about the hips, ankles and thoracic spine we will highlight a corrective from each category to get you started towards improving your mobility.
Half Kneeling Hip Flexor Stretch
Tight hip flexors are an area of improvement for most athletes and your hips are vitally important especially if you want to become a better mover. To perform the half kneeling hip flexor stretch, get down on one knee and raise both arms into the air. Next lean your hips forward keeping an upright torso to stretch your hip flexor muscles. Hold this stretch for 15 to 20 seconds then perform on the other side.
Wall Ankle Stretch
Perform the wall ankle stretch by first standing in a split stance with the “up” foot six inches from the wall. While holding the wall, keep your up foot flat on the ground and work to press your knee to the wall. When you can successfully press your knee to the wall, move your foot slightly back and perform again.
Perform exercise 2 sets of 10 repetitions( 2×10) per leg
Kneeling Thoracic Stretch
Get on your hands and knees and beginning with your right arm, reach through between your hands and knees to your left side and hold for 4 seconds to stretch your thoracic spine. Next perform on the other side.
Perform 2×5 each side
These tips are vital in getting more mobile in your squat. perform these corrective exercises each day and watch those squat numbers go WAYYYYY up!!!