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Hip and Ankle Mobility Exercises for Deep Squat Progression
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- Опубліковано 31 лип 2024
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0:00 Subscribe for more: ua-cam.com/users/GMBFitnessS...
0:18 The butt scoot for better hip mobility
1:22 Strengthening your arms to push your butt off of the floor
2:26 🔑Using a block for assistance in getting closer to your heels and up into the squat
3:49 Shifting the block forward to enter the squat
4:18 How using assistance will allow you to work at a squat depth that’s good for you
5:10 Using assistance to put it all together
5:29 ⚠️ Rip off the band-aid and practice the full Walk Into Squat
6:14 Taking a trip Around the World
6:25 Put in the work and it’ll happen! 👉 gmb.io/e/
If you've read this far, I've got a favor to ask: go do something nice for somebody today. Thanks!
I just discovered you & your channel. I am 61. I love this and look forward to exploring all you have shared. Thank you!
I'm 58 and I can do this movement easily. It started a couple years back when I was determined to get into the cramped whitewater kayaks our family never used. But so much more to learn. I love this gentle approach. And your hanging video has inspired me to build attach a bar to a low beam in my house. THANK YOU ! I 'll do whatever i can to avoid becoming old and crippled. And for now , this enables me in modest outdoor adventures.
Just knowing that you wanna stay active and move your body is a good start. Keep at it and use consistent routines to make sure you maintain that base of ability.
This is a really great progression.
Thanks!
"It take time, take the time" true true. Thank you for these videos. Be consistent the name of game. I can get into the squat next step is really improving mobility. Keep up the great content 😊
Yes! Give it time and it'll happen. Thanks for watching and putting in the work!
Thanks.
Crystal clear and a good break from my WFH laptop straight jacket :-) I really appreciate the weekly videos. Kudos.
Thanks, Tom! :)
Thank you for wonderful instructions.
I can Asian squat but I would tumble backwards, not able to bounce back to squat unless I fall on one side to get on all 4s. I think this exercise will help me to move from butt on the floor to squat to stand. My mother is 84. Despite her constant lecturing me on the importance of workout, her range of motion and muscle strength is pathetic. I don’t want to be like her; all talk, no action. Your exercises will save me from being a frozen mess in my old age.
The time to age well is before you've aged poorly ;) Glad you're working on it while you can. And yep, this is exactly aimed at helping you keep from falling backwards out of the squat.
Thank you! Want to work on my ROM in this area more! Great timing.
Perfect - enjoy!
This is a great exercise and progression, thank you! I look forward to doing this and playing with these movements!
Glad to hear that you like it! Cheers!
Thanks coach
Push ❤Load ❤Pull❤that’s a keeper
Excellent explanation. Thank you
Thanks!
Perfect, instructions, Sir, hope your full patience for us online clients, i know your sacrifices, but don’t worry, it has and you will have in good return, if not from everyone, it will come from above 🙏🏼
Always good my friend and another mobility challenge to go after. Not to mention I need ankle mobility and strength. Thanks!
Don't we all!
I’ve seen this video a zillion times and today I understood and practiced “pushing the ground and lifting the butt” for the first time.
It sometimes takes me a LOT of repetitions to finally click on things... but when it happens, it feels goooood, doesn't it? :)
Thanks Ryan for offering hope! I just finished Elements and was not able to walk into squat. So this video is appreciated for breaking it down and giving me some training wheels to work with before I give Elements another spin
Right on - we all start where we start. Good on you for doing what you can and keeping with it!
This is one movement that has frustrated me for quite a while. Great that you have broken it down. (By the way, what are those jeans? - mine certainly wouldn't allow that movement...)
Good common sense exercises that are functional and also help with flexibility/mobility. ❤
Thank You for showing us the missing link about how to get into a squat using the proper exercises to strengthen and mobilize our bodies.
I'm 3 months out from CMC Joint Trapeziectomy & Tendon Transfer on my left thumb. Still not allowed to put full weight on my hand. But, I will be using this as soon as I get clearance. I will do a good deed for someone else in exchange for your help in this process . 🙂
Awwww, somebody ready the bottom of the description :) Thanks!
And good luck with your recovery. I hope you have an excellent rehab therapist to help you.
I can't move into the squat without lifting my heels, even if I follow this perfectly. Is that lack of ankle dorsiflexion ROM? Any tips or vids on this?
Hi, I recently broke my wrist. It's healed but I'm unable to do anything on my right hand. All push ups, pikes even planks are a pure struggle. Could you make a video on how to get back? If that's even possible. Or calisthenics is a lost cause for people with such defect...
If it's healed and you can't use your hand at all, I'd say it's not actually healed. Rehab is important. A sports physio might be able to provide more specific instruction, but these will help too: gmb.io/wrists/
Hi Ryan, I'm having difficulty in getting my feet shoulder width apart to work on the progressions in this video. Can you recommend a video to allow me to improve widening my feet to do the progressions.
Tim
Find out squat tutorial and gradually work on it from the top-down as well: gmb.io/squat/
When I try these progressions I feel a lot of discomfort around my shins. Especially the more I load the legs. I can squat from standing but need to have my heels off the ground and a wide stance. What do you recommend?
I recommend gradually working up to is and stopping short of pain. Just do the part you can do. Ideally, follow a systematic program that develops your capabilities further.
6:31
What if I want to stand from squat without using my arms? How can I progress?
You need to get stronger. This will help: gmb.io/squat/
I know that you already know this, but this American (Western) culture of power (that we see everywhere from John Wayne to Marvel's superheros) is very detrimental to those trying to learn any physical discipline. You have had your life experience (maybe good parents or even your own nature) but it is hard for young people this day to value consistency and form, over intensity and "shortcuts".
I know it is natural for kids to be impatient but that is where the older and wiser enter to provide guidance.
This whole "balls to the wall", no pain no gain BS is extremely good to sell to the immature, gullible and young.
It should be a crime under law to misguide people into believing they can change their body in weeks. That they can perform an extremely difficult move in 30 days. Because yeah, maybe you can, but at what cost to your joints, ligaments or your CNS?
But because it sells quickly (since we are on a consumerist capitalist society) that is what fitness gurus will try to produce.
That is why you are a vital breath of fresh air.
I wish I was your friend (so I could do something back for you) Thanks for being mine.
Thanks for saying that :)
There's a lot to dislike about modern culture and especially fitness and health culture... but I just try to appreciate that more people are learning that there's different options available to them.
What hurts me the most are my wrists! Is it ok to use my knuckles to push myself up? I can do everything else and I’m 67!!!
It's ok to do whatever you need to do to move and adjust. You are in control :)
Feels awkward the first time you try it. Feels great later...
Sure, most physical skills are like that :)
As always Ryan you have all my respect and gratitude for your way to explain how things can happen 🫶 I've read your caption till the end so you know, I'm going to to something nice for someone 😊 sharing your vibes 🙏☀️🪷🤍☯️🌿
That makes my day!