NO EXCUSES NOT TO SQUAT

Determination and a positive attitude go a long way in life!

Julia is one of our longest-standing clients. Squats were always a tough movement for her. When she first started training with us we did them up against the wall with her back on a fitball. Due to her Right-sided Cerebral Palsy, her Right heel would always lift off the ground as she lowered into a squat. Her squat depth was usually only to 90 degrees (hips level with knees).

Slowly, we have progressed to the rings for support and worked more on depth, now Julia is able to do deep squats using the "TRX" and her heel no longer lifts up. Movement at the Right ankle is much freer and her hips allow her to lower deeper into the squat!

Any movement you may be struggling with now, can get easier with time. You just have to stick at it and put in the hard yards!

DYNAMIC DEEP SQUAT

Following on from our previous post. Here is an example of how you can improve your deep squat by making it more dynamic (adding movement). Try these movements out for up to 30 seconds per movement. 

~ Rocking forwards and backwards.

~ Rocking side to side.

~Rotating one way and then the other.

Slowly you will feel your joints and muscles loosen up and feel more comfortable in the bottom of the squat.

HOW TO WORK TOWARDS THE DEEP SQUAT

We all could squat at some stage of our lives. Over time, unfortunately, some of us have lost the ability to get down into a relaxing deep squat. Whether this is due to injury; poor movement habits or sedentary lifestyles.

All is not lost though. It is still possible to train your body to be able to squat again. 

There are many benefits to enabling your deep squat!

Improved hip & ankle mobility / Improved lower back flexibility / Improved abdominal stability.

There are also some common reasons why a deep squat may currently be out of reach:

Tight calves / stiff or immobile ankle joints / stiff hip joints / tight hip musculature / stiff, immobile spinal joints / weak, dysfunctional abs.

There are ways to work around these issues to help you gain your squat back!

When you're able to squat effectively, it crosses over into your daily life and helps you to avoid moving in awkward ways which can avoid a number of potential injuries that otherwise may have occurred. 

Practising the deep squat:

Starting Point Option One With Heel Raise

Starting Point Option One Without Heel Raise

Starting Point Option Two

Option One:

Using a door handle for support and heel raises (door stoppers from Bunnings) if ankle mobility is an issue.

Holding onto the door, slowly lower into a squat to a depth that feels manageable. Hold for up to one minute. Start slow, if a 10 second hold is all you can manage, that's ok.

As above, but if it is comfortable enough to do without needing a heel raise assist then use this version.

Option Two:

Using a doorway for support and heel raises (door stoppers from Bunnings) if ankle mobility is an issue.

Holding onto the doorway, slowly lower into a squat to a depth that feels manageable. Hold for up to one minute. Start slow, if a 10 second hold is all you can manage, that's ok.

Alternative Depth:

If lowering deep into the squat isn't comfortable at first, then start at a depth that is. 

Take your time with this, slowly build up the amount of time you spend in the squat and then work on the depth. If you're using heel raises then aim to try and slowly wean off them (by having your feet further forward on the raise until you no longer need it) as it gets more comfortable. 

Once you have spent time (and it may take a lot of time, even a year or so) on your deep squat and feel comfortable enough to try without any assistance, start working on an unassisted deep squat.

Last Progression To Full Unassisted Deep Squat

This is the final destination of the deep squat journey! This is where you want to try and aim for eventually and then work up time spent in this position.

Once comfortable to do this you can gently rock side to side and forwards and backwards as well as gently twisting either side to try and create more movement through the ankles and hips in this position. Click here for a video demo.

Start your deep squat journey now! I would love to know how you go so feel free to post a pic of where you're at with the squat on our facebook page!

The Pistol Squat

The pistol squat is a great bodyweight skill to challenge balance; coordination; flexibility & strength.  It also never lies and will show up any asymmetries in the lower complex.  

I have been re-visiting pistol squats (this video was taken a couple of months ago) after neglecting them for quite some time.  I had to first work them off the bench to warm up into the movement before getting back into full depth.  They still need a fair bit of greasing but if pistol squats are a goal for you I would make sure that you first have the necessary mobility (or start working to improve what you have) and work your strength in a regular squat in addition to exploring the pistol squat.  I like the use of a bench as a regression as you get some feedback of your depth and still ensuring you are gradually working depth within a strong foundation through the foot.

There are many ways to work your pistol squat, here is a great article from GMB with their view on how to work a pistol squat, with advice on regressions and progressions.

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