Squat University

Dr. Aaron Horschig's guide πŸ“šempowering you to ⬇️pain, optimize performance & find your TRUE STRENGTH πŸ‹πŸ½Ankle mobility blog linked belowπŸ‘‡πŸΌ

https://squatuniversity.com/2015/11/19/the-squat-fix-ankle-mobility-pt-3/

659 posts 280,552 followers 7,486 following

As a physical therapist I have had the unique opportunity to see people later in life that have not treated their body well. The one common factor that connects those who are forced to use a walker or cane just to move around is a lack of functional strength. As they age, many take for granted their current abilities & think strength training is only for young athletes. BIG MISTAKE. Strength training is something that is meant to be done for LIFE. Here’s why πŸ‘‡πŸΌ
.
There have been numerous studies and articles written on how muscle loss and weakness is positively correlated with death and a shorter life span. The squat, when performed correctly and with good programming, will improve core strength, increase muscle mass/power/strength, increase your resiliency to injuries and therefore give you the chance to improve your life expectancy.βœ…
.
When I was in physical therapy school, we learned that walking speed and weakness was directly correlated with how long an elderly person had left to live. Exercise is the best medicine. There’s a difference between growing old & getting old. You are the only person that can decide how you will age & strength training is one of the most important factors that can allow you to do it on YOUR TERMS.πŸ‘ŠπŸ»
.
Think of barbell squats as a necessary nutrient in your life. Moral of the story: Take your squat vitamins daily & your body will thank you! βœ…
_______________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #quote #instaquote #motivation #motivationalquotes

94πŸ’¬

During the ankle mobility screen (shown in yesterdays post), a pinching or blocked sensation felt in the front of the ankle indicates a joint impingement. These types of restrictions will not resolve with conventional stretching and foam rolling. Therefore, any pinching sensation or bony bock must be addressed 1st before moving onto possible soft tissue stiffness.πŸ‘ŠπŸ»
.
One of the easiest ways to improve joint restrictions on your own is to use a band mobilization.These types of mobilizations (simply termed mobilizations with movement) have been used for years by physical therapists. The rubber material of the band is elastic and strong enough to affect the tough joint-capsules. If you don’t have access to one, the Superband from PerformBetter.com or Monster Band (black one) from RogueFitness.com are great products (I'm not getting paid to advertise those..) βœ…
.
Band distraction joint mobilizations assist with the way our bones glide over each other. A joint glide is sustained while the athlete actively moves into the specific range-of-motion we are trying to change. If we look at the ankle, the talus bone of the foot moves backwards as the shin moves forward into dorsiflexion as we squat. In order to help improve this movement to increase mobility, the band must help push the talus bone backwards. Often athletes will have the band placed too high on the ankle. This backwards pull on the tibia will actually do the opposite of what we want to achieve. πŸ™ŒπŸΌ
.
Recommended set/reps: 2 sets of 20 reps with a 3-5 second hold at the end range. THEN retest the 5 inch test (shown yesterday) and see if you made any progress in alleviating the pinch or block!πŸ‘πŸ»πŸ‘πŸ»
.
🎡by @thefunkjunkie
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats

60πŸ’¬

In order to perform a full depth squat, our bodies require a certain amount of ankle mobility. When our ankle loses its ability to move, it affects the rest of the body. The foot below becomes unstable and therefore the natural arch of the foot collapses. The knee above also becomes unstable. When we squat, an unstable knee will often wobble and fall inwards. These are only the immediate affects of an immobile ankle. Eventually, a stiff ankle could negatively impact the rest of the body. Entire movement patterns can be thrown out of whack due to stiff ankles (chest collapse, butt wink, etc). Here's a simple way to screen for stiff ankles that works for almost anyone regardless of your size or lever lengths. πŸ‘‡πŸΌ
.
Find a wall and kneel close to it with your shoes off. Use a tape measure and place your big toe 5 inches from the wall. From this position, push your knee forward attempting to touch the wall with your knee. Your heel must stay in contact with the ground.🀜🏼
.
What did you find? πŸ€”
.
If you were unable to reach the wall at this distance, did you feel a pinch or block sensation in the front of the ankle? If so that means you have an ankle joint impingement. No amount of stretching or soft tissue work (like foam rolling) will fix this issue. You need banded joint mobilizations to fix this.βœ…
.
If you were unable to reach due to stiffness in the back of your calf, it means your restriction is due to soft tissue stiffness/tightness. You can improve this mobility with tools like stretching and/or foam rolling. βœ…
.
Understanding the reason behind your restriction is the first step to maximizing you potential improvement with corrective exercises. Not everyone will have the same restrictions!! Always retest with this screen after performing your exercises to see if they were right for your body! πŸ™ŒπŸΌ
.
To learn a few of my favorite ways to improve ankle mobility, check out the blog linked in my bio!πŸ“²πŸ“²
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats

135πŸ’¬

Loading...

During the pull of the clean and snatch, the goal is to stay balanced and produce as much force as possible into the ground. Let's talk about how to stay balanced today! (TURN SOUND ON TO LISTEN TO THE VIDEO COMMENTARY)πŸ‘‡πŸΌ
.
As the barbell is initially pulled from the floor, you’ll likely feel pressure toward the balls of your feet. However, By driving your heels into the ground, you’ll ensure your body stays in balance over the entire foot. As the lifter extends, the pressure on the foot will shift forward quickly to the balls of the foot as in a jumping motion. πŸ‹πŸ½
.
If this is timed correctly, the lifter stays balanced and will land in the same place when catching the bar. Those who jump backwards or forwards when catching the bar often do so because they are not balanced during the initial pull. Next time you lift, focus on maintaining your balance over the entire foot and driving directly upwards with your legs. If you find yourself jumping forward or backward, you now know your balance is shifting rather than staying in the same place.πŸ‘ŠπŸ»πŸ‘ŠπŸ»
.
Shout out to @hookgrip for today's amazing footage of Tian Tao (85kg lifter from China) shown here lifting 205kg/451lbs.
__________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats

62πŸ’¬

To improve our lifting technique, we need to enhance core stability. This is different than just improving the strength of our core. Strength is the ability to produce force. Exercises like crunches enhance the force our abdominals can create. Stability however is the ability to limit excessive and/or unwanted movement. Exercises like the bird dog progression teach the body to create a flat low back while the arms, legs or both move. βœ…
.
This simple progression teaches the body how to properly create and maintain stability in a simple way that can help carry over to improved technique quality in our barbell training. Who is this good for? Here's an example. Let's say you can create a ton of stability when you lift the bar out of the rack, or in preparation to pull the bar from the ground. However, as soon as you start moving you instantly lose that rigidity in your core. Any amount of breakdown, even a small amount barely noticeable to the naked eye, can lead to inefficient technique and therefore decrease your potential to move big weight with power. πŸ‹πŸ½
.
During this bird dog exercise, focus on how well you are bracing your core. Our ability to maintain stability often falters as soon as movement of the arms or legs is initiated. Don't let it falter! 🀜🏼🀜🏼
.
Start in an all-4’s position (quadruped) and place a PVC pipe along the back as shown. At all times the PVC should be in contact with the back to ensure proper spinal alignment. πŸ‘ŠπŸ»
.
Recommended sets/reps: 2 sets of 10 reps at the hardest level you can do with good technique. πŸ‘πŸ»
.
To read more on my favorite core stability exercises to improve your squat, check out the video linked in my bio! πŸ“²
.
🎡 by @jookthefirst
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats

118πŸ’¬

Tired does not always equal good training. Just because you puked during a workout doesn't mean you had a good training session. πŸ‘ŠπŸ»
.
To the coaches out there that push their athletes to puke: anyone can make an athlete tired - that does NOT qualify that person as a good coach. However, today too many in the fitness industry are in the BUSINESS of TRAINING & forgot (or never knew) how to COACH. πŸ‘ŠπŸ»
.
In an attempt to get more social media hits many coaches bypass fundamental movement skills and instead place in sexy drills & workouts intended to leave you on your back gasping for air. That way of "coaching" only fools consumers into thinking that they're innovative and cool. Money into the pocket over fundamental skills. In doing so, these coaches place athletes in great danger and risk of injury by taking this strategy.
It's time we change this. 🀜🏼
.
Coaches, be proactive in the way you train your athletes. Have a WHY behind everything you do. Sure there's a time and place for hard workouts - but that can't be the entirety of your coaching strategy. Tired doesn't always mean good training.
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #quote #instaquote #motivation #motivationalquotes

178πŸ’¬

Loading...

Tag a friend who you think would love to read & review my 1st book! I'm going to pick (2) groups of 2 to give away free copies & send them out next Thursday. YOU and your ONE FRIEND you tag .... GO!
_______________________________
'The Squat Bible: The ultimate guide to mastering the squat and finding your true strength' is the culmination of my teachings at Squat University. If you're looking to improve your squat technique, fix that aching knee or back pain, improve your ankle mobility or core stability & really find out how strong you can really become - this book is for you!
__________________________________

#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #crossfitopen #bookstagram #book #bookworm #books #crossfitter #crossfitcommunity

5,212πŸ’¬

Do you battle to keep your elbows up when you front squat because you are trying to also keep a full grip on the barbell? Today we're going to talk about why the high elbow position is MORE IMPORTANT than keeping a full grip on the bar when front squatting. Here's why. πŸ‘‡πŸΌπŸ‘‡πŸΌ
.
When you front squat, your elbows should be lifted together to the highest possible position. If done correctly this will create a β€˜shelf’ for the bar to sit comfortably on top of the shoulders and chest. Doing so will also increase the rigidity of your upper back. This will help you maintain an upright trunk position throughout the entire lift. Leaving the elbows in low position can lead to a rounded upper back. This greatly increases the odds of dropping the weight as it gets heavy. You will also place your body at risk for injury as a low elbow position places force from holding the barbell onto your wrist and upper arm. ❌
.
Mobility issues at the shoulder and/or thoracic spine (upper back) may cause the lifter to not be able to reach the high elbow position while maintaining a full grip on the bar. In this case, it’s acceptable to leave the fingers in contact with the bar and have an open palm to reach the high elbow position.πŸ‘ŠπŸ»
.
To learn more on performing a perfect front squat, check out the YouTube video linked in my bio! πŸ“²Also big thank you to @thelinellez for being the athlete model for this post demo!πŸ™
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats

78πŸ’¬

Does you back round during a front squat when the weight gets heavy? This corrective exercise may just be the key to fixing your problem! πŸ™ŒπŸΌ
.
In order to fully grasp true core stability, your corrective exercises must eventually be performed in movements that relate to a given sport. Basically, we can't just do a bunch of planks and think our core stability problem when squatting is going to be automatically fixed. One functional core stability exercise I like to use is the β€œzombie” no hands front squat.πŸ‹πŸ½
.
Step 1: Assume a front squat position with the bar held on top of the chest and shoulders.
.
Step 2: Take your hands away from the bar and hold them out in front of you. This should look like the starting position of the bodyweight squat.
.
Step 3: Use the proper breathing and bracing pattern to stabilize your core properly. Take a big breath into your stomach followed by a strong brace of your core muscles.
.
Step 4: Next, perform the front squat to full depth while trying to maintain the bar in the same position. In order to stay balanced the bar must track over the middle of your foot the entire time. Inability to adequately maintain core stability and stay balanced will force the arms to fall forward. This will cause the bar to roll off the shoulders and drop to the ground.❌
.
While this corrective exercise can be loaded to increase the difficulty of the movement, the amount of weight added to the bar must be within reasonable amounts. Start with an empty barbell. Once you can do this with ease, progressively add weights to increase the difficulty. Prioritize technique over weight on the bar.βœ…
.
Recommended sets/reps: 2-3 sets of 5 repetitions (start with ~40% of your 1RM).πŸ‘πŸ»πŸ‘πŸ»
.
To see more of my favorite core stability exercises to improve your squat - check out the YouTube video linked in my bio! πŸ“²πŸ“²
.
🎡 by @thefunkjunkie.
_______________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats

119πŸ’¬

Loading...

Do you lose core stability when you squat heavy, causing your back to round on the way up? This is a common error when squatting for many. Slow tempo descent squats can be used to help expose and fix this problem. Here's why and how to perform them. πŸ‘‡πŸΌπŸ‘‡πŸΌ
.
During a normal pace squat with light weight, it's easy to overlook problems in core stability as the weight hasn't yet challenged your ability to maintain tension. It's not until you get to a heavier weight when your weak link of core stability is exposed and your back rounds. ❌
.
With a slow tempo descent squat (5-8 seconds down), you can't have this weak link. A slow descent forces your body to create and maintain needed stability the entire motion. If you start with a high level of stability but fail to maintain it, the lift will break down. πŸ‘ŠπŸ»
.
Start light with this exercise, around ~40-50% of your 1 rep max. Use 3-5 repetitions and slowly increase how much weight you can use as your body is able to maintain a high level of stability and movement quality. πŸ‘πŸ»
.
The goal isn't to hold your breath the entire time but to maintain your brace. Start with a good breath at the start and brace your core like someone is going to punch you in the stomach. Take small breaths in and out during the descent.πŸ‹πŸ½
.
For more of my favorite core stability exercises for a stronger squat, check out the latest #AskSquatU YouTube video linked in my bio! πŸ“²πŸ“²
.
🎡 by @thefunkjunkie.
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats

129πŸ’¬

Do you know what the 'power position' is? Find out today! (Turn your sound on to listen to the post commentary!) πŸ‘ŠπŸ»
.
The power position is called so because it is the movement the athlete generates a tremendous spike in power generation as the barbell is propelled upwards. In this position the arms should remain fairly straight (a small but braced long-arm position is still acceptable but the goal is to avoid bent elbows as it will lead to a loss in power & desire to row the barbell upwards with the arms). 🀜🏼
.
The feet should remain planted at this time, however the weight will be shifting towards the mid foot as the athletes hips move forward and he or she begins their jump. Athletes will at times incorrectly move to their forefoot or toes during this portion which can kill leg drive and the potential power generated into the barbell. ❌
.
If this is done correctly the barbell will be propelled powerfully upwards and remain close to the body! βœ…
.
Thank you to @hookgrip for today's footage and to @toshikis165j205 (-85kg lifter from Japan) for being today's model. Here he is lifting 199kg or 438lbs in the clean & jerk. πŸ™
__________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats

214πŸ’¬

One of the most common faults I see in barbell athletes is the over extended spine and anteriorly tipped pelvis. In an effort to make up for poor core stability, the body naturally defaults into this over extended position during cleans, snatches, squats and deadlifts. If this problem persists unchecked, it can lead to severe back pain. ❌
.
A simple movement you can use to re-train proper core stability is this banded single arm rise. Start in a small squat by hinging your hips (you can also do this with a straight dip and vertical trunk if you prefer). Brace your core like you're about to get punched in the stomach. Next, grab a resistance band and raise your arm in front of you. The further forward you reach your arm, the more difficult the movement becomes as the body fights to remain in the stable braced position it started in. πŸ‘ŠπŸ»πŸ€›πŸΌπŸ€œπŸΌ
.
Recommended set/reps: 2-3 sets of 10 reps βœ…
.
For more of my favorite core stability exercises to imporove your barbell training, check out the blog article linked in my bio!
_______________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats

124πŸ’¬

Loading...

If you were serious with yourself, could you perform a perfect deep bodyweight squat without any shoes on? If so, how long could you comfortably sit in the bottom of a deep ass-to-grass bodyweight squat? πŸ€”
.
The squat is a movement ever before it's an exercise. So while you may not barbell squat everyday - you should still be expressing the movement of the squat. If you look at different cultures around the world, you'll see that it's NORMAL for many to sit in this deep squat position often throughout their day!πŸ™ŒπŸΌ
.
The ability to sit in a perfect deep bodyweight squat requires you to show adequate ankle & hip mobility, sufficient pelvic/core control as well as good balance. This is a movement EVERYONE should be capable of performing - no matter your age, shape or size.πŸ‘ͺ
.
It doesn't matter how flexible you are, if you never express full functional mobility throughout your day your never use your body as it was designed. It's not enough to move through full ranges for 1-2 hours a day at your workout and then sit the rest for your day. When you naturally can plop down into this deep squat position throughout your day, I promise you your body will start to thank you for it. You'll notice things like less back pain, less aching joints or less need to spend countless minutes on the foam roller during your warm up! You'll notice improvements also in your barbell lifts - as movements like catching the snatch or hitting depth in your squat are now much easier! βœ…βœ…
.
How to start: try making small changes. Try to sit in a deep squat for 30 seconds 10 times throughout your day. As you feel more comfortable, start going longer with less reps. Eventually you should be able to sit comfortably for 2 minutes! If you're unable to sit that deep at first, use your hands to hold onto something heavy (a backpack, weight, or wall) to counterbalance and allow you to feel the stretch.
_______________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #quote #instaquote #motivation #motivationalquotes

252πŸ’¬

Can you tell the difference between the two squats? πŸ€”
.
Yesterday I made a post where we discussed lifting tempo during the front squat. When I teach the front squat, I want to see every person use a controlled descent and ascent. However, for those who compete in weightlifting and CrossFit (using the olympic clean movement often) you may opt to eventually use a controlled bounce turnaround in order to lift more weight. Using a powerful turnaround in the bottom of a squat can allow your front squats to become more powerful and mimic the clean movement.πŸ‹πŸ½
.
This is a very skilled movement that must be be practiced and should only be used after an athlete has shown the ability to perform a very high quality front squat with heavy weight. If done incorrectly, it can turn into a dive bomb (shown right). The goal during the powerful turnaround is to maintain tension the entire lift in the core. If you drop too quickly, you can easily loose this stability and throw your body off balance and increase your risk of missing the lift and injury. Dropping too fast increases shear forces at your knee joint - a quick way to ruin your knees in the long run. ❌
.
As you can see, our athlete model Jenelle Shafer (@thelinellez) shows the ability to maintain her technique with a powerful turnaround with the video on the left. However, on the right video she dive bombs into the bottom and instantly loses her technique. 🀒
.
Again, the powerful turnaround is a skilled movement that I recommend learning under the supervision of a coach. If you are interested in or currently compete in olympic weightlifting or CrossFit, masting this movement can be a game changer βœ…βœ…
.
To learn more about how to perfect the front squat, check out the YouTube video linked in my bio! πŸ“²πŸ“²
.
🎡 by @jookthefirst
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats

68πŸ’¬

When I teach any of the barbell squats, I want to see a controlled descent and ascent. The goal is to maintain tension and stability throughout the entire lift. For those who compete in olympic weightlifting or CrossFit (and have shown the ability to maintain quality technique even with heavy weight) you can start to use a controlled bounce with their squats if you desire. πŸ‘πŸ»
.
A controlled bounce when squatting increases explosive power during the ascent by using your bodies stretch reflex capabilities. Your body is able to store energy during the descent and release it with a fast turn around to explode upwards with more speed! πŸ‹πŸ½
.
The most important factor is maintaining technique. The heavier the weight gets, the slower the descent will naturally become to maintain technique. A controlled bounce is NOT a dive bomb where you drop quickly. Doing so will dramatically decrease your control of the barbell, increase stress to the knees, lead to an off balance ascent. This is a skill that takes a ton of practice to maintain a high level of tension so I always recommend working with a coach to make sure this technique modification is right for you and performed correctly.βœ…
.
Start off with just the bar when learning this powerful turnaround. Make you are able to maintain core stability and the bar path remains over your mid foot. If you bounce too quickly and lose stability, the bar will move towards the toes (when viewed from the side) instead of over your mid foot.πŸ‘πŸ»πŸ‘πŸ»
.
While a bounce increases shear forces on the knee joint, if it is controlled and not excessive, a healthy athlete should be able to easily tolerate it. If you have a history of knee injuries or are currently in pain, I would avoid this quick turnaround.πŸ™ŒπŸΌ
.
Thank you to Jenelle Shafer @thelinellez for being today's athlete model! πŸ™ŒπŸΌ
.
To learn more about how to perform a perfect front squat, check out the YouTube video linked in my bio! πŸ“²πŸ“²
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats

84πŸ’¬

Loading...

Do you need to work on your ankle mobility? Stiffness in this area can kill your squat technique, causing your chest to drop, back to round and limit your depth. If this is something you struggle with, here's an exercise almost everyone should be capable of doing! πŸ™ŒπŸΌ
.
Find a box, bench or stack of weights to start. Put your foot up on the box and drive it forward until you feel a good stretch in the back of your calf. You can lean your chest onto your thigh, push down with your hand or pull yourself forward by grabbing onto the front of the bench to increase the intensity of this stretch. βœ…
.
Recommended sets/reps: try 3 sets of 30 seconds on each side. Afterwords check your bodyweight squat and see if its easier to get into a deeper squat with a more upright chest. πŸ™πŸ‹πŸ½
.
To see more of my favorite ways to improve ankle mobility, check out the article linked in my bio!
_______________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity

178πŸ’¬

Let's talk about how to start the front squat today! πŸ‘‡πŸΌ
.
In order to perform a proper hip hinge during the front squat, the hips will only push back slightly. This allows you to engage the powerhouse of your body (the glutes of the posterior chain). By hinging the hips back slightly, the bar also remains over the mid-foot. This allows the body to remain in balance. The amount of backward movement will however be much less than the back squat.βœ…
.
It’s a misconception that with the front squat, the knees need to move first. This misconception will lead the athlete to potentially overload the knee joint and capsize their potential to lift heavy weight.πŸ‘ŠπŸ»
.
Every squat, no matter if its a high-bar or low-bar back squat, front squat or overhead squat must start with the hips. The knees will bend during this action - they just won't jam forward. The amount of movement at the hip will be determined by anatomy and the type of squat you are performing. If you're doing it correctly, the bar will remain over the middle of your foot - meaning your body is in balance.πŸ‘πŸ»πŸ‘πŸ»
.
Thank you to our athlete model in todays video, Jenelle Shafer @thelinellez. πŸ™ŒπŸΌπŸ™ŒπŸΌ
.
To watch the full video on how to perfect your front squat technique, check out the latest #AskSquatU Show linked in my bio! πŸ“²πŸ“²
_______________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity

154πŸ’¬

Do you have a tough time getting your chest up for a solid rack position in your cleans and/or front squats? It may be due to limited thoracic spine mobility! Here's an exercises just for this problem! πŸ‘‡πŸΌ
.
Find a box or bench to kneel by. Grab a stick or PVC pipe with your arms in a V position like I show (elbows closer than hands). With your elbows positioned on the bench, drop your head and chest as low as you can. This should bring out a good stretch to your mid-back (thoracic spine), lats and possibly in your shoulders as well. Hold this for 5 deep breaths in and out before coming back up. βœ…
.
After performing a few sets, recheck your rack position to see if this exercise is effective for improving your front rack problem! πŸ‘πŸ»
.
To see other mobility tools to help improve a stiff T-spine, check out the YouTube video linked in my Bio! πŸ“²πŸ“²
_______________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity

96πŸ’¬

Loading...

Do you feel unstable when the barbell is over your head? This exercise may be great for you! The Turkish kettlebell get-up challenges you to create overhead stability through a progression of movements. During each transition, every muscle that stabilizes the arm must work to keep the weight from falling forward. Here's how to perform it. πŸ‘‡πŸΌ
.
Step 1: Start by lying on your back. Your left leg should be straight with your right knee bent. Hold a small weight with your right hand. Press the weight towards the ceiling. πŸ™ŒπŸΌ
.
Step 2: Next, rotate your body onto your left side, propping yourself onto your elbow. Try to keep your left foot from coming off the ground during this transition. To maintain this position, think about forcing your left heel through the wall in front of you as you rotate. Keep the weight from falling forward! To help with this, imagine yourself balancing a glass of water with the hand that is holding the weight. If your arm falls forward, the water will spill from the glass.🍺
.
Step 3: Push yourself upwards into a side plank. Pause during this transition and feel for the position of your scapula.🀜🏼
.
Step 4: Pull your left foot under your body and shift your weight onto your left knee. Pause again in this position for 3 seconds.βœ…
.
Step 6: Twist forward into a split kneeling position. Pause in this position for 3 seconds. Feel the muscles in the back of your shoulder working hard.🀜🏼
.
Step 7: Stand straight up, keeping your arm locked out above your head.πŸ‹πŸ½
.
Step 8: To finish, reverse this same order of movements until you are lying again on the ground.πŸ‘πŸ»πŸ‘πŸ»
.
To progress this exercise you can use a heavier kettle bell. You can also move to using a barbell for added difficulty.βœ…
.
To see other exercises to help improve overhead strength and stability for the snatch &/or overhead squat, check out the video I have linked in my bio!πŸ“²
.
🎡 by @jookthefirst
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #squats

100πŸ’¬

As our world becomes more technologically advanced and we continue to make advances in medicine - we cannot lose sight of restoring quality movement as a foundation for treating injuries as this will stand the test of time. πŸ™
.
Our society is fast to sell you on a "quick fix" rather than take the time to teach you the process that brings real & lasting results. Have shoulder pain? Take this medication. Knee pain? Just hookup to this electrical stimulation device for a few minutes after your training session. Back pain? Use this colorful tape application - all the pros are using it on TV, so it has to be legit ... right?πŸ€”
.
In my experience, the cause for a large majority of injuries we sustain can be traced back to one thing - poor movement. Need an example, if you know someone with knee pain, ask them to perform a deep single leg squat without shoes on. Chances are it won't look good. πŸ˜ͺ
.
In our pursuit of performance accolades we've essentially capsized ourselves by neglecting quality movement & covered up pain with medication & other "quick fixes". I'm not saying medication, tape or electrical stimulation doesn't have its place in the treatment of pain - but if it's the first thing you reach to, you're priorities need to be drastically rearranged if you ever want to find real lasting results in fixing your pain. πŸ‘ŠπŸ»πŸ‘ŠπŸ»
_______________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #quote #instaquote #motivation #motivationalquotes

155πŸ’¬

Do feel unstable in the bottom of your snatch? This exercise may help! Here's how to do it πŸ‘‡πŸΌ
.
The bottom snatch grip press is a great exercise at improving strength and stability in the bottom position for a snatch. Start by assuming a deep squat with your hands in your snatch grip position. Pull your elbows under the bar and drive it directly upwards into the same position you would catch your snatch (directly over the back of your head). πŸ‹πŸ½
.
Hold this position for a few seconds, feeling for the muscles in the back of your shoulder turning on and working hard. Make sure to start light with these (using an open barbell at first) before adding weight.βœ…
.
I love to use this exercise as a part of my warm up prior to snatching. Try 2 sets of 3-5 presses at first. You can also load this exercise with light weight (once you can do it correctly with the barbell alone) and perform multiple sets of 3-5 reps as an assistant exercise later in your workout. πŸ‹πŸ½πŸ‹πŸ½
.
The two mobility areas that will hold you back from being able to perform this movement will be the ankles, mid back (thoracic spine) and shoulders/pecs. To see some of my favorite ways to improve overhead stability, check out the article linked in my bio! πŸ“²
.
🎡 by @jookthefirst . Check him out on SoundCloud ☁️
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity

101πŸ’¬

During the 1st & 2nd pull portions of the snatch, we ideally want to keep the arms straight with the elbows turned out. This allows the barbell to remain close to the body & limits the athlete "rowing" the barbell into the body with their arms. If the elbows are turned toward the back of the lifter, it is easy for the barbell to be looped outward away from the athlete after contact is made with the hips. πŸ‘ŠπŸ»
.
Here's a good example. This is 2016 Olympic champion Shi Zhiyong (-69kg lifter from China) snatching 160kg/353lbs. βœ…
.
It's not until after the barbell makes a violent contact with the hips & is propelled upwards that the arms begin to bend as the athlete actively pulls himself under the bar into a stable bottom position. Will you see some variation with some elite lifters? Sure, but the large majority of elite athletes maintain a long and straight arm position until after the barbell contacts the hips & they transition into the bottom of the lift. πŸ™ŒπŸΌ
.
Take away: bending your elbows too soon will often drain power and possibly lead to a poor bar path during the snatch. As you pull, keep your arms locked out straight with your elbows turned outwards. πŸ‹πŸ½πŸ‹πŸ½
.
Shout out to @hookgrip for today's awesome footage. πŸ™
_________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity

133πŸ’¬

Do you never feel comfortable in a "Toes Forward" squat stance no matter how much mobility work you do? This may be because of your hip anatomy. There is often a degree anatomical variation from person to person. Simply put, not everyone has a β€œtextbook” bone structure (especially when it comes to the hips). Changes in the way our bones align can lead to a β€œblockage” of movement when you try to get into certain positions (like a deep squat or lunge). πŸ€›πŸΌ
.
For example, if we look at the pelvis we find that some people have hip sockets that open more to the side and others that open at a more forward angle. A hip socket that opens laterally (called acetabular retroversion) creates more coverage around the front of the femur (which can lead to an impingement between the two bones in a deep squat).❌❌
.
While most people should be capable of performing a bodyweight squat with their toes relatively straight forward (5-7Β° toe out angle) that does NOT apply to everyone. If you suspect your body has acetabular retroversion (as this video shows you how to test for), it is may be β€œnormal” for your body to have a more exaggerated toe out angle (>30Β°) when you squat, catch a clean/snatch or dead lift.βœ…
.
What this means is your body has a bone structure that does not allow for a straightforward foot squat. It is normal and natural for your body to squat with your toes angled out and no amount of mobility work will significantly change this.πŸ™ŒπŸΌ
.
Just because you didn’t hit the genetic lottery with getting perfect hip anatomy doesn’t mean you should hang up your weightlifting shoes and quit training altogether. You only need to understand what technique adjustments and the necessary mobility modifications your body requires in order to reach your potential and stay pain free.πŸ™
.
To read more on other anatomical reasons for a more toed-out squat stance and possible mobility tools you can use to help alleviate a hip impingement - check out the article I have linked in my bio!πŸ“²πŸ“²
_______________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #hookgrip #lifting #crossfitter

157πŸ’¬

Are you staying balanced when you lift? Ideally, the bar should track over the middle of our foot during the entire squat. This means the body is in balance & able to produce efficient force & power. πŸ‘ŠπŸ»
.
The squat on the left shows an efficient bar path. The squat on the right does not. During the descent of the squat on the right, the bar eventually pushes towards the toes at the very bottom. On the ascent the hips drive up too quickly which reflexively pushes the chest forward and the bar further towards the toes. While this demonstration is obviously over-dramatic for the visual educational purpose of the post, this is a real problem (to a smaller extent) many people have. πŸ€”
.
When the hips and chest rise at different rates on the ascent, the body becomes off balance as the bar is pushed out of ideal alignment over the mid foot. This instantly drains your power to complete the lift & increases force on the lower back (which overtime can lead to a back injury). ❌
.
A good cue for a squat like this would be to 1st correct for foot stability. We want to keep the full foot planted on the floor during the entire squat in what is called a tri-pod foot. If the bar drifts forward, you will feel your bodyweight shift towards your toes. A stable foot with equal pressure from the toes to heels is the 1st step to creating a stable base & an efficient squat.
πŸ€›πŸΌ
.
Next, I would give the cue "chest up" on the ascent. We can assume that the majority of this lifters movement problem is due to coordination & stability as they were able to get into the bottom of the squat with an acceptable technique (yes the bar was pushed forward slightly - in which case we could suspect ankle mobility restriction). This cue could be helpful in keeping the hips & chest rising at a more in-sync pace. Verbal cues however must be individual to the athlete - therefore they may respond better to a different cue. βœ…
.
In the end it's all about the end goal of perfecting movement quality. A balanced squat is a safe & powerful squat. πŸ™ŒπŸΌπŸ™ŒπŸΌ
__________________________________
#Squat #Powerlifting #weightlifting #crossfit #training #fit #fitfam #fitness #fitspo #hookgrip #lifting #crossfitter #squats

84πŸ’¬

Did you know the ability to back squat more weight than you can front squat has NOTHING to do with certain muscles working harder than others? Find out why today! πŸ‘‡πŸΌπŸ‘‡πŸΌ
.
When you squat, we can measure the amount of torque placed on each joint by finding the length of the moment arm. This is the distance from the joint to the vertical line running from the barbell to the ground. The longer the moment arm, the more leverage is created at that joint. The way our bodies are designed, we can usually lift the most weight when the leverage is greatest at the hip joint! πŸ™ŒπŸΌ
.
Research overwhelmingly shows that there is no significant different between the back squat & front squat in terms of how hard the quads or glutes are working. Therefore, the ability to lift more weight in one technique vs the other is due to the manipulation of leverage! πŸ™
.
To read more on the science behind the squat - check out the article linked in my bio! πŸ“²
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity

105πŸ’¬

Do you struggle to keep your elbows up when front squatting or catching a clean? Try this mobility exercise πŸ‘‡πŸΌ
.
An inability to get the elbows up can often be due to tight/stiff lats (the muscle on the side of your back that creates the V shape). Limitations in mobility here are also a big reason for developing wrist pain during these movements! It's not often that your wrist mobility is THAT bad, but rather that your overloading that joint due to stiffness elsewhere (aka the lats). πŸ™ŒπŸΌπŸ‘ŠπŸ»
.
Grab a band attached low to a rig. Make sure your hand stays open and palm facing the ceiling (the same position needed to catch a clean or hold the front squat). βœ…
.
Drive you elbow upwards & assist with your opposite hand into a stretch. You should feel this in your armpit region (where your lats come across to attach to your arm) and possible in your triceps. Hold this stretch for 10-30 seconds before relaxing. Try 3-5 rounds and re-test your rack position to see if you made any progress. βœ…
.
Not everyone will have the exact same limitations, so the test & re-test method is key for finding exactly what corrective exercises are right for your body! πŸ‘ŠπŸ»
.
To see more of my favorite tools for fixing your front rack position, check out the YouTube video linked in my bio!
______________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity

146πŸ’¬

We're all different. The barbell doesn't care. We come in different shapes & sizes. The barbell doesn't care. πŸ‘ŠπŸ»
.
The barbell doesn't judge you based on your physical stature, the color of your skin, the language you speak or how much money you have. πŸ‘ŠπŸ»
.
In a world often filled by negativity, the barbell will always be there. When you enter the weight room, it's time to put all the world throws at you aside & just lift. πŸ‘ŠπŸ»
.
So put on a smile & grab a barbell... because today's a great day to move some weight! πŸ™ŒπŸΌπŸ™ŒπŸΌ
________________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #quote #instaquote #motivation #motivationalquotes

118πŸ’¬

The Goblet Squat Ankle Stretch is one mobility exercise almost EVERYONE should do prior to barbell training. In my experience, ankle stiffness is one of the most common weak links that hinder squat technique. Here's how to perform. πŸ‘‡πŸΌπŸ‘‡πŸΌ
.
To start, drop into a deep squat while holding a weighted plate or kettle bell. Holding the weight in front o of you will offset your bodyweight and allow you to focus on the stretch. From this position, shift your weight onto one foot. Push you knee as far forward over your toe until you feel a stretch in the lower calf. After holding for 10-30 seconds, shift to the other leg. I recommend doing 3-5 sets on each leg.βœ…
.
This is one stretch I perform every day. Try it out and see what happens. If it is effective for your body, you'll notice an easier ability to squat deeper after while maintaining a more upright chest position. πŸ™ŒπŸΌ
.
If you have a pinch or blocked sensation in the front of your ankle while doing this - I recommend doing the banded joint mobilizations for the ankle (shown in the article linked in my bio πŸ“²πŸ“²) prior to this stretch! .
Again, to see more of my favorite ankle mobility exercises, check out the blog article linked in my bio!!πŸ‘ŠπŸ»πŸ‘ŠπŸ»
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity

189πŸ’¬

Should you wear weightlifting shoes? Let's talk about what they can help with today! πŸ‘‡πŸΌ
.
These shoes are designed with a stiff, non-compressible sole with a distinguished raised heel (usually made of wood or a plastic composite with a rubber bottom to prevent sliding). Most weightlifting shoes will have a raised heel of approximately 2.5 cm. While these shoes are well known by weightlifters across the world, they are still generally unfamiliar to everyday gym-goers. πŸ€”
.
Weightlifting shoes are beneficial in a number of ways. The first thing you’ll notice when you put on a pair of these shoes is the ability to squat deeper while maintaining a more upright chest position. This is due to the raised heel.πŸ™
.
During the descent of the squat the knees need to eventually move forward toward the toes in certain squats. This allows the hips to descend to the greatest depth possible. The further the knees can translate forward at the bottom of the squat the more upright the chest can remain while still staying balanced. This allows for better technique in lifts such as the front squat, high bar back squat (shown here) or overhead squat.βœ…βœ…
.
Bottom line, you don’t have to be an Olympic weightlifter or CrossFit athlete to own a pair of weightlifting shoes. If you have any desire to squat heavy weight, these shoes are often the way to go and well worth the money. Can you lift without them or with flat sole shoes? Sure, many do. If you feel strong without shoes or with a flat sole shoe & have the ability to maintain good technique - there's nothing wrong with squatting that way!! The goal of this post is to help show you what weightlifting shoes can do, so you can make the best choice for your body & goals!πŸ™πŸ‘ŠπŸ»πŸ‘ŠπŸ»
.
Read more about different shoes and how to make the best choice for lifting, check out the article linked in my bio!πŸ“²πŸ“²
________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity

113πŸ’¬

One of many favorite hip openers to improve mobility before training is the Pigeon Stretch. πŸ‘ŠπŸ»
.
Find a bench or bed and place your leg on top in an externally rotated position. With your lower leg completely flat on the box, lean your torso forward until you feel a light stretch in your hip. Make sure to keep your back from rounding during this movement. You can play around with this movement and lean your torso in different angles (towards your knee or foot for example) to maximize the stretch in the back of your hips. βœ…
.
If you're doing this correctly - this should not bring out pain in the knee. You can also perform this stretch on the ground if you don't have access to a table. πŸ™ŒπŸΌπŸ™ŒπŸΌ
.
To see other hip mobility exercises I like, check out the article linked in my bio!πŸ“²πŸ“²
.
🎡by @jookthefirst
_________________________________
#Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity

178πŸ’¬