Squat for Life

One of the most integral movements that we can do as a human is to squat.

Somewhere along the line we lose this ability – it becomes laboured, shortened, inhibited.

What has happened to us?

Many reasons of course, but for many people the most dominant one is that much of our day is spent in a sitting position (working, driving, relaxing, etc.). This is the easy answer!

We spend so much time in this “L” position. The body starts to adapt to this and learns to release (read: lose) the ability, mobility, and strength to perform the squat in its optimal expression.

It also becomes a case of MOVE IT OR LOSE IT (more on this in another post 🙂 )

A tale of two foot positions

Have a look at the photos below. This is one of my beautiful senior clients, whom I’ve just recently started to teach!

Photo 1 is her “normal”/ default photo position.

Photo 2 is when I cue her to “Grip the Floor” and create and arch in her foot. What can you notice about these two positions?

It is such a subtle change… yet so profound on its effects “up the chain” as we like to say.

When we Grip the Floor with our full foot (Big Toe, Little Toe, Heel) we are able to create a natural arch in foot which aligns the knees with the toes.

Key Points for a Killer Squat

1. Slow and controlled is your friend!
2. Set the position via the Hinge (“Line of Action”) and keep it the whole way 
3. Feet connected to the ground – balance about the feet, creating an ARCH in the foot
4. Knees tracking straight over 2nd/3rd toes – maintain slight outward pressure on the knees
5. Think: screw the feet into the floor, knees soften slightly (small bend) and tracking “out”, hinge over slightly, squat down, stand up, then take a deep breath and repeat 😉 

4 PART ROBOT SQUAT RHYTHM:

Hinge, Down (sink), Up (raise), Stand.

• Unsure of your strength or ability? Use a box or chair placed behind you – this can help foster confidence and feel safer while you move through. Remember the tension is on full at this bottom position! 
• When standing up from the box Think: Create the arch and keep pressure outwards on the knees (not collapsing inwards) – this engages the glutes!

Squat Clinic Workout :

5s for Quality (searching for beautiful movement!)

5 Full Rounds of the Following:

• 5 Tempo Squats (Count 5sec down, 5sec pause, 5sec up)

• 5 Chest to Floor (Burpee) with explosive jump up