Can't Do a Resting Squat? Ankle Mobility Might Not Be Your Problem
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- Опубліковано 3 лип 2022
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#trainclimbsendrepeat #climbingtraining #doctorofphysicaltherapy - Спорт
My belly in between : ooohooo
🤣
Check out superheavy weightlifters, they can squat very deep despite being practically obese
the hip opening queue. Depending on you individual anatomy (lengths of leg bones) you will need different amount of hip opening
Me as Asian: "Why you're so weak? WHY SO WEAK?"
What?
@@teddyfresh9605 most children can do it but in west kids stop doing this so the flexibility and mobility decreases and eventually ability diminishes whereas in cultures where it's ok to sit like that kids do rested squat from time to time growing up hence most Asians can do it without any issues and can hold it for minutes before it starts to feel pins and needles
@@sarthakbhole3724 uhm not adequate explanation. Asian kids play while squatting for hours while most Asian adult poops on squatting toilet everyday. No pain what so ever
@@IceX92 Ok, thnx for further elaboration
@@IceX92 teach them about washing their a55 too after pooping 😉
It's my ankles. Couldn't do that wall test. 😢
Me too 🥲
Brutal, because the real test is 4 -5 inches, not centimetres. This guy is a hack
@@danquilty6580 are inches biger then centimeters ? Sorry i'm french so i'm not close with the inches things
@@flammefuramu much bigger
@@danquilty6580 thanks ^^
Squat university entered the chat
My thoughts
sorry I'm late. what did I miss?
Squat university states that you should be able to touch your knee to the wall when you're toes are roughly five inches away (about a thumb and a fist). This guy says four to eight centimeters. So which one is it? Five inches is way too much for me. Four inches is doable.
@@ADAPTATION7 probably depends on the person. A single measurement for every size would be ridiculous.
@@stuckupcurlyguy I've seen many short women (5 foot range) hit 5 inches no problem, even if they are not active. A lot of mobility comes easier for them, but that's to prove, even shorter people can keep up with it, so it's definitely not too much for a male who is much taller.... just too much for his current level of mobility, which is expected for many males... that's precisely why mobility drills for the ankles exist, rather than complaining that it's too much
“It’s probably not because of ankle mobility…”
*Demonstrates the most hip/upper-back dominant squat possible*
That's how it is, can he also overhead squat/pistolsquat?
@@tibseflups6674 Does the weight in overhead not also help compensate?
What were you expecting? Him to maintain posterior back with a straight back? This is a squat hold, its not the same as atg squat lower position
@@abz4852 If he had more ankle mobility… 🤣
@@oldvlognewtricks the point of the video was to show that low ankle mobility is not the main thing stopping you from sitting in a deep squat. Sure, ankle flexibility helps, but hip flexibility is much more important. I have flexible hips and ankles and I can sit in deep squat anywhere from shins at 45 degrees to knees behind my toes while keeping my back straight.
Thank you so much! I was lamenting this problem with a friend last week. I completely thought it was my ankles but couldn’t figure out why other ankle stretches seemed fine.
What are the results? How long did it take ? How much did you train? Tell pls.
Forgot to give the hip opening queue. Depending on you individual anatomy (lengths of leg bones) you will need different amount of hip opening
Flexibility is a big part of being able to squat deep without rounding your lower back or falling backward, but the larger contributing factor to deep squats is how you're built. Long torso, short femurs and long shins are the most optimal and the easiest build to do deep squats. BUT, if you have relatively short torso and shins, and really long femurs it is basically impossible to get to a deep squat without pushing your knees almost to your sides.
100% This is me lol
That's ME!!! It's my HIPS!!! I ALWAYS fall back and my hips pinch! Thank you for this test....How can I reduce pinching? I will start doing the child's pose and those deep squats with a counter weight. THANK YOOOOOUUU!!!
Me too. I’m a runner and have great ankle mobility but I’ve had pinching in the exterior of the hip (that thick line on the outside front of the hip, ouchie). This is exactly what I needed.
Doing the wall test….it is indeed my ankles and hips 😂
Ankles and hips! Oh no! hah well at least now you know / can work on it?? :)
Typically it's the ankles😌
💯
Able to do the squat now 😊 with feet together even. Too happy.
That's awesome! Congrats on the progress.
Wow, that was actually so helpful. I’ve been stretching my ankels constantly for a while to get more rom. I know it’s a year late but thank you so much
Even gopniks have "high quality" educational videos these days!
What’s that
@@BoLBibleStudy Russian hoodlum
@@BoLBibleStudy put gopniks fun videos on yt, you'll find out 😂
It's my ankles limitating me 🤷♂️
Wow, was on the wrong path for .. so long. Thx!
Hopefully this helps in your journey!
So, turns out ankle mobility IS my problem 😢
So helpful! I pass the ankle test with flying colors, I wasn’t ever sure why I still felt that backwards pressure. Thanks!
Thank you Hoopers Hippos!
Perfect. This is exactly what I googled for yesterday in hopes of finding an answer which I didn't really. Thanks
I am truly loving these shorts, so much good info.
I can not agree more!!! My ankle mobility is superb! Yet my squat is shit, my lower back and hip still need proper mobility...thank you
Nice, hope this helps! We also have a longer video on hip mobility that can help with this!
very insightful. thanks for sharing
This might be true for some but not all.
10cm in the knee to wall test or greater is considered good ROM for ankle mobility. My knee to wall is like 0-1cm. My ankles definitely limit my squat. I squat with heels elevated on some plates to work around this.
Correct, but you don't need 10 to accomplish this position. But of course, if your knee to wall is 0-1cm I would agree that that may be a limiting factor for you.
Thanks for sharing this!
Very Informative it is. Thanks for Sharing Valuable Content 🙏❤✨
My knees are angled wrong and give me basically a cheat code for this 🤙
Your knees have to come forward to keep the center of gravity over your ankles. You're trying to keep your shin too verticals reason you're falling back and if you can't bring your knee forward that's a lack of mobility in your ankles not your hips.
ty
well, you can't do that if you're ankle mobility is low which he has enough.
I’m 58. I do these a lot! I aced the wall test!
I even moved my feet further out, no problem! If someone can’t do these it might be both, hip mobility & ankle flexion. Work on it daily & keep the belly trim & in no time you’ll be able to do it! Do some squats while you’re in that position. The anterior & posterior muscles need to be equally strong & equally stretched. If you have a skeletal problem like I do that will cause the muscles to be imbalanced & that will make it more of a challenge but do your best , don’t give up & your body will thank you for it! ❤
Game changer. I knew my ankles werent the problem! 🤘🤘
Nice! Glad this helped shine some light for you.
Horse stance is the goat for opening hips
Oooh! I get that pinch in my left hip a lot. Thanks for sharing. 😊❤
I squat everytime I take a dump so watching this is just 😂
Been doing this goblet squat recently. Great stuff! It took me a while to be in a place where I could do it without hurting my back.
Thank you
I kept telling people that this had nothing to do with ankles, that wall test is perfect !
My left ankles have poor flexibility while my right hipflexor suffers the same
Thanks for tutorial. I don't feel myself as real slav when I can't squat.
Very helpful ❤
that makes sense- never been able to do a resting squat comfortably and I have pretty bad knock knees
bro my legs just long as hell. My femur is almost longer than my fucking torso.
giphy.com/gifs/GJlRkcwzo24AE
Hey! Thank you for sharing this! I can squat if I keep my feet at the same angle as you, but if I would try to keep the feet parallel, I fall backwards. Is this likely to be due to a lack of hip mobility too?
Great question! Yes most likely. Test out the child's pose in a similar fashion and see how you'll feel tighter or looser with the hips/knees closer in vs further out.
Very dependent on bone structure in the hip joint. Some people can squat optimally with feet closer to parallel, some need to increase the angle. Don’t force yourself to keep feet parallel, it’s not necessarily “proper form”. There’s a few solid videos out there that help figure out what might work best for you. Check out Squat University: ua-cam.com/video/ubdIGnX2Hfs/v-deo.html
Nope, it is your own biological difference. If you can do a sumo sit (toes pointed outwards and knees following the same way) and go deep in that position, your hips are fine. That just means your pelvic bone is in the way and no matter what you do, you'll never be able to deep squat with toes pointed forwards and knees parallel. You just need to know how your body works.
Thanks
EXCELLENT!!!!!
Right on time for me...
this is incredible thank you
Hope it is helpful!
Thank you Sir 😊 🙏🏽
Most welcome!
I tried to do this pose and fell right over this morning. Hip mobility will be my stretching criteria for the next few weeks.
Oh no! Hah, hopefully you see some improvements! We also have a video that has some tips for improving hip mobility you should check out!
@HoopersBeta what do you recommend to help strengthen the lower abdomen (I've had 3 c-sections). My entire right leg is usually in pain and when I try to do bridges, the right calf usually feels big and like its in the way of my hamstrings. Entire lower right is a mess. 🥲
I quite like the prying goblet squat for this.
thank you sir 😀❤️
Awesome technique. New subscriber.
Oh, sir, it is both for me. Time to put in the time. Thanks for the tips.
Sorry that it's both but you sound motivated which is awesome!
@@HoopersBeta No worries. I few restrictions in your late 50's are nothing. Could be much worse. I dream of a good deep squat some day. So functional.
Was definitely both for me!
Both! Bummer. Well, we have videos on improving ankle AND hip mobility, hopefully those can help!
Oooooh, finally someone adressing the right issue!
Well, today I learned both my hips and my ankles are scuffed lol
Doh! That's rough. Hopefully you can find some mobility drills / techniques to work on and improve those areas!
The wall test seems like a good daily stretch that I could do.
So helpful
Also I'm pretty sure just groin strength in the lowest position is what helped my. If you do squats as low as you can like a workout it helped me a ton. More than stretching.
I've been trying this for a week now with little progress, thank you for the tips!!!
Deep squat inability is usually tight calf/hamstrings aductor muscles and harder if you have anterior pelvic tilt.
Now thats a very interesting take on squat mobility while the majority of people seem to be hyperfocused on dorsiflexion. Thank you! 😊
If you look at his squat position at the start of the video, he’s relying on hip mobility and his upper back to manage his centre of gravity.
It’s a totally reasonable position if that’s what you want, but he’s found a strategy that isn’t ankle-mobility-dominant and is suggesting it necessarily applies to others - regardless of anatomy or whatever.
You could redo this entire video swapping ‘hip mobility’ and ‘ankle mobility’ and it would make just as much sense. I would gently suggest people work on both, rather than falling for the clickbait.
@@oldvlognewtricks thank you, you've enlightened me
Ive always had incredible ankle and hip mobilty even though im a 180 pound man. I can put both of my legs over my head and behind my back so when i squat i dont have any limitation. My weight lifting teacher said i have the most ass to grass squat hes ever seen.
Asians: thought it was normal for me to do it comfortably
Same problem 😂😅😂
Meri bi
You are amazing
Similar to the weight technique, if you just need a little bit of help, simply extending your arms forward will allow gravity to help bend the ankles, taking some of the load off of that shin muscle. That's where I'm at right now.
"IT'S NOT YOUR ANKLES"
my hamstrings when i squat: 👼
My ankles: 💀
Who said anything about hamstrings being an issue? haha
The good news is that with consistent practice, you can improve 👍 I'm living proof and life is better 🎉
Same! Years ago I couldn't do this at all, then I couldn't do it without warming up first, now I can approach it pretty casually and comfortably (I had injuries to my left hip from other sports in my pre-climbing years that initially caused the limitation)
it was all - for me. every possible thing that could go wrong did go wrong. ankles hips hams glutes
I appreciate this. There are many things I need to work on.
I tried this move 2 years after started climbing, and did it easily. I'm not flexible at all, so I guess this hip flexibility has been developped via climbing!
Cooles Video. Thx for the nice content :)
Glad you like them!
You should do one titled "can't touch your toes "? because I could use some advice
you could use some discipline.
@@bloloo69 whatcha mean?
I am very flexible on my hips I did yoga and gymnastics when I was younger so I think my problem is that I have flat feet my feet don’t have that curve that most do (please someone prove me wrong)
I’m flat footed and can do this fine. It’s probably not your feet. I hope that was reassuring 😂❤️
@@Phoenixhunter157 THANK YOU I was really hoping it wasn’t that
@@luci_AHHHHH sometimes we may be passively flexible but don’t have active flexibility to support it. Someone may be able to sit in a split but don’t have the strength (active flexibility) to hold their leg high. If you’re squatting like this, you may need to open your knees wider. But it takes glute strength to hold your hips open like that. Hopefully that makes sense. You may just need to correct your position in a way that makes it possible.
@@Phoenixhunter157 thank you for the tips!
Work on your hips, knees, and ankle mobility regularly and you’ll definitely squat happier. Wholistic training for the W. Don’t ignore your ankles.
My hip mobility in that direction is trash when my pigeon pose is pretty deep. Water polo busted my hips up a bit I think, so hoping this is recoverable over time.
Beautiful
Oooh. My hips are strong from ballet tho. Never understood what the problem was for ppl.
I found out it was my lack of strength in my core.
Put a rolled up yoga mat into the hip crease, sit down holding a dumbbell, breathe heavy into the shoulder blades, for 10 to 15 good breaths. 3-5 x , small walk between reps
4-8 cm seems like it’s really close to the wall to get an accurate assessment of ankle mobility plus forward knee translation.
I can only do it if I have a wider stance, do I do the same thing to get a narrower stance?
Unlikely. Stance width in a squat is hugely dependent on the anatomy of your pelvis and femurs - specifically the angle of your femoral head.
Not much you can do to shift the geometry of your bones: just go with the wider stance.
No, it is your own biological difference. If you can do the sumo sit (wide stance) and are able to go deep in that position, your hips are fine. That just means your hip bone is not meant to get into the normal squat positiona and you can't do anything to change that, it's your bone. Just do deep squats with wide stance or sumo stance, you'll be fine.
Not sure if it’s because I’ve been doing a lot of yoga or I was just doing it wrong this entire time but I’ve never been about to do the “asian” squat before. I just tried again and was successful. All I needed to do was widen my stance. 🤔 I can do child pose with ease.
What if my ankle is only limited on one side? The side that is limited, my whole leg is externally rotated I think and I have very limited internal rotation.
It is my ankles though. I broke the left one some years ago and now it's stiff af
Thank you! I have trouble with child's pose. However I can still squat 11 minutes non-stop
I always thought it was ankle
Some people have problem with their knee.
My toes can’t stick to the ground ,, they are pointing up 😅
Likely due to restricted hip internal rotation. Yo do be able to squat properly, one needs a minimum of 35* of IR. Frog pose works great for this.
Thank you very much, from india❤
Ankle impingement due to previous injury unfortunately it is due to ankle mobility for me 😅
Very fair! That can certainly still be the limiting factor especially in situations like yours :)
idk how i can do this easily when i’ve never stretched to do that.. but then i cant touch my toes at all like i cant reach them when im standing
Well my right ankle does that thing where it tries to pull me forward but my left ankle bends just fine, so does that mean my right hip has less mobility rather than my right ankle 🤔
But also if you had more dorsiflexion you'd need less hip flexion, it's a 2way street
What if the knee doesn't touch the wall?
It’s MY KNEES- squatting down in that pose, hurts my knees. How do I get rid of the painful knees so I can stay in that squat?
I can’t even touch the wall with my knee while my toes are touching the wall. Any tips for ankle mobility?
The internet is full of them - I suspect that’s why this clickbait exists.
doing wall teat, i felt someone in my hips. interesting
Meanwhile my super stiff ankles that won't give me a single bit of mercy
Yeah, in my case IT'S THE ANKLES
Or hips. I have flexible hips and can sit in deep squats with my back straight and shins almost vertical. But even though stiff ankles don't mean there's no way for you to do a deep squat, you definitely should improve ankle flexibility because it makes deep squat much easier and helps to prevent injuries.
Me doing my laundry: I'm a god🤣