Squat Therapy Series “The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being.” – Greg Glassman There are three main types of corrective squats that can be used to improve squat form – the wall squat, the […]…
Quickly Improve Hip Flexibility for Squats Improving Hip Mobility for the Squat Improving hip mobility for the squat begins with joint-capsule range of motion. As Chris Frederick points out, “When full ROM in a joint is inhibited, then ROM in the muscle is also restricted, because muscles attach to bones and bones connect to other […]…
Exercises for Squat Mobility – Glute Stretch “There are over 25 muscles that cross the hip, so why does everyone stretch the muscle (hamstrings) that’s the most irritated? Your hamstrings will ‘release’ through hip traction and stretching the glutes, hip flexors and other surrounding muscles. Once you “open up” the surrounding muscles, it becomes much […]…
This ‘hip-opener’ stretch is for the joint-capsule and outside hip. By freeing tight hips (joint-capsule) it will be easier to squat below parallel and keep your knees out. You can use it at any time – good pre or post-workout. Here is a video of the ‘hip-opener’ along with a low-back stretch… – Kevin Kula, […]…
This stretch will improve hip movement by freeing up motion of the joint capsule. Increase your squat depth and get your knees out for a better squat by improving internal-rotation. This is less of a ‘stretch’ than an active movement of taking the knee towards the floor – alternating side-to-sdie. Use this along with the stretch […]…
Ankle-Band Stretch This ankle-band stretch is great for… improving ankle dorsiflexion Ankle-Flexibility is often an overlooked part of the squat. The 7 Points of Performance for the Squat are: #1: Weight on Heels #2: Hips Below Parallel #3: Knees-Out #4: Upright Torso #5: Lumbar curve (avoiding the ‘butt-wink’) #6: Thoracic Position #7: Arms Overhead #1: Weight […]…
Piriformis Stretch Piriformis is just one of the six external hip-rotators, which Tom Myers refers to as the trochanter fan. image courtesy of Tom Myers, author of “Anatomy-Trains” This stretch for the external-rotators is from the same position used to stretch the gluteals – what I call “Mission-Control” – legs at 90/90 angles. To […]…
This subtle stretch is for the lateral hip and joint-capsule. Pressing through the side of the hip you will feel a mild stretch around the outside of the hip. Great for recovery post-workout or pre-workout to help keep the knees out during the squat. I had a great time at EastValley CrossFit providing Fascial Stretch […]…
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