Tuesday, February 5, 2019

Back Squat

Squat Challenge
3 x Max Reps

Seated Band Leg Curls
4 x 25 reps

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Do one or both of your feet spin out to the side as you descend into a squat? Here's 3 possible causes?? . 1??Foot Instability 2??Limited Hip Mobility 3??Limited Ankle Mobility . Your first cue should be to improve your foot stability by jamming your big toe into the ground. If you put too much of your bodyweight on your heels (or outside of your foot) it's easy for your toes to spin outward. Instead think about creating a stable foot with your bodyweight equally spread across 3 points of contact (this is called the tripod foot).? . If this doesn’t fix things, we need to look into mobility restrictions at your ankle or hip. For example, limited hip internal rotation will cause your hips to spin outward into the position of least resistance which is external rotation. To improve this internal rotation, lay on your back and allow one knee to pull inward. If this exercise is right for your body it will bring out a good stretch to the lateral hip and not cause a pinch sensation in your groin. You can also give some over pressure with your other leg for a greater stretch. Hold for 10 seconds and do 5 on each side.? . Next we can also look at the ankle as stiffness in the muscles and tissues on the backside of your leg can cause your toes to also spin out as compensation. The goblet squat ankle stretch is great to improve this mobility. Drive the knee over the toe without your heel popping up and hold for 10 seconds on each side for 5 reps on each side.? . As always, recheck your squat after to see if these mobility tools were right for your body!????????? . Thank you to @3d4medical with their app Complete Anatomy for the visual of the body today!?? _____________________________________

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I always think it’s interesting when people talk about “perfect” squat technique. Ideal technique is going to vary widely based on the individuals unique anatomy, goals, injury history and a myriad of other factors. In terms of knee stress (patellar tendon and patellofemoral joint, tibiofemoral joint is another story) things that increase stress are: … 1) More knee flexion (deeper squat) 2) More forward weight translation (rocking body weight forward) 3) More quadriceps activation (a more upright squat places the quads in a position to produce greater force) … If someone is particularly painful in the knees reducing stress by placing the hips back and flexing the knee less can certainly help. Just keep in mind you’re “robbing Peter to pay Paul”. Basically you’re just moving the stress from the knee to the hip and spine. Make sure you understand this concept when you’re modifying your athletes squatting technique. @powermonkeyfitness @championptp @mikecerbus @olychad @haworthweightlifting @v_real_mccoy @chadvaughnswife #physicaltherapy #squats #squat #olympiclifting #powerlifting #kneepain #backpain #hippain

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