I love/hate this one. I’ve tried to implement this one way or another for more years than I’m willing to admit. Maybe now. I did have to laugh when you said you can do this from the “comfort” of your home. This drill makes home, or anywhere else, distinctly uncomfortable.
I’m not a squat novice but there’s room for improvement. I’ve been doing a 30 second squat as part of my yoga, and prying goblet squats with a 20 lb kettlebell, but no long holds.
Questions.
All the squat exercises I’ve done never mention getting the feet pointed ahead, so I’ve never even worried about that. What should be the goal with the direction of the feet, straight? This means knees are more under the body than I have been practicing so far.
The yoga position had me with back straight. Is rounded better in this case?
I think there’s a place for both but knees and toes forward encourage flexibility and mobility in a different plane than knees and toes splayed. If you want full range of motion in the plane that is most effective when moving forward, best to train it with that form in mind.
There is also room for both with back straight and bent. Back bent allows your head to come over your base to encourage balance and center of gravity while resting in his position. It also elongates the lower back further when compared to keeping it straight in this position.
I’ve been doing prying goblet squats also. I picked that up from Pavel Tsatsouline. It does help me with hip mobility but so far not enough. I do 3 sets of 5 reps to include curls with the kettlebell at the bottom. The curls are nice because I can wipe the tears away at the top of the curl.
So funny you posted this today -- been adding to my routine the last few weeks to encourage knee flexibility. Started with banded assistance, and now I'm squatting on my own for a minute or two. Now I'm inspired to work up to 10 minutes, thank you for this post!
Could you expand on the progression phase when those of us who are squat challenged are using props? You suggest we use blocks or a stool and stay for a minute or two. You mentioned be comfortable but I suspect you want some level of discomfort because we’re pushing our limits. Also am I correct in assuming that you want most of our weight on our feet and not on our butt?
You are correct, however, that slight discomfort is key. If most of your weight is initially on your butt while the feet are still on the ground, that’s a good starting point. Holding a KB/weight of some kind can encourage extra gravity to keep that butt down as you start to shift weight toward the feet.
Be systematic with it. Start with anything lower than your normal base comfort like a chair. Once assisted at a given height becomes comfortable, switch to unassisted at that level. Once comfortable, progress down further in same way.
I love/hate this one. I’ve tried to implement this one way or another for more years than I’m willing to admit. Maybe now. I did have to laugh when you said you can do this from the “comfort” of your home. This drill makes home, or anywhere else, distinctly uncomfortable.
Game on!
I also laugh at that sentence
😂👊🏻
I’m not a squat novice but there’s room for improvement. I’ve been doing a 30 second squat as part of my yoga, and prying goblet squats with a 20 lb kettlebell, but no long holds.
Questions.
All the squat exercises I’ve done never mention getting the feet pointed ahead, so I’ve never even worried about that. What should be the goal with the direction of the feet, straight? This means knees are more under the body than I have been practicing so far.
The yoga position had me with back straight. Is rounded better in this case?
I think there’s a place for both but knees and toes forward encourage flexibility and mobility in a different plane than knees and toes splayed. If you want full range of motion in the plane that is most effective when moving forward, best to train it with that form in mind.
There is also room for both with back straight and bent. Back bent allows your head to come over your base to encourage balance and center of gravity while resting in his position. It also elongates the lower back further when compared to keeping it straight in this position.
I’ve been doing prying goblet squats also. I picked that up from Pavel Tsatsouline. It does help me with hip mobility but so far not enough. I do 3 sets of 5 reps to include curls with the kettlebell at the bottom. The curls are nice because I can wipe the tears away at the top of the curl.
😂😂😂 strategic reps. Nice
lol. I got them from the same place. Simple and Sinister
Every evening we do this one for mobility after sitting for a good portion of the day. Amongst others, its' a game changer!
Love it
Though I love the whole post, what I am most impressed by is the casual quotation of Dem Bones 😂💀
I am low key obsessed with Kelly Starrett, he has such solid advice! 👊🏻
Lucky for me I did a ton of yoga as a teen and can do deep squats all day long. 😂
So casual
😂😂👊🏻
Low back pain is ubiquitous. I'm starting to think it's because we live too long (dark humor) 😂.
Seriously, though, thank you for this, Kyle. Helpful as usual. Action backed by reason is a powerful thing!
😂 dark humor is the best humor for me. Appreciate you brother
So funny you posted this today -- been adding to my routine the last few weeks to encourage knee flexibility. Started with banded assistance, and now I'm squatting on my own for a minute or two. Now I'm inspired to work up to 10 minutes, thank you for this post!
❤️👊🏻
Could you expand on the progression phase when those of us who are squat challenged are using props? You suggest we use blocks or a stool and stay for a minute or two. You mentioned be comfortable but I suspect you want some level of discomfort because we’re pushing our limits. Also am I correct in assuming that you want most of our weight on our feet and not on our butt?
You are correct, however, that slight discomfort is key. If most of your weight is initially on your butt while the feet are still on the ground, that’s a good starting point. Holding a KB/weight of some kind can encourage extra gravity to keep that butt down as you start to shift weight toward the feet.
Be systematic with it. Start with anything lower than your normal base comfort like a chair. Once assisted at a given height becomes comfortable, switch to unassisted at that level. Once comfortable, progress down further in same way.
I also love/hate this one.
So I must do it.
Haha I love it