I’m a big fan of full squats, and typically most new clients have difficulty achieving this position for various reasons: • Tight calves causing the trunk to lean forward; • Tight hip flexors causing the heels to raise; • Tight glutes which restricts squat depth; • Tight hamstrings which causes the lower back to round prematurely; • A tight piriformis which causes the foot on that side to rotate outward; and so on. The goal over time is to correct these issues and strive for a full squat, which is a normal and healthy position that we are all meant to achieve. Think of the stability-mobility continuum. If the ankle or hip joint is restricted in a shortened ROM (i.e., less mobility), something will eventually give. Typically, you need to look above or below the joint. In this case, the knees and/or lower back are susceptible to injury. Those that tell you not to full squat and instead advocate partial squats are setting you up for injury, not preventing it. Of course, when such limitations exist, it’s wise to start with easier progressions and work gradually toward the end goal. Initially, I like to use a form of “potty training” that I learned from the late Dr. Mel Siff. The Atlantis Step Platform comes in quite useful for this application. Set the step high and have your client sit on it (i.e., squat onto the step). From there, simply get them to stand up. That’s one repetition. Have them squat down again, brush the step, pause, and then back up. That’s the second repetition. Continue until the prescribed reps have been performed. Written by John Paul Catanzaro
Posted on: Tue, 10 Jun 2014 11:00:00 +0000
Trending Topics
Recently Viewed Topics
© 2015