Deep Squatting For Beginners - 9 Movements To Learn How To Deep Squat Without Falling Over
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- Опубліковано 12 січ 2023
- In this video, you will learn 9 movements you can do every day to begin to DEEP SQUAT without falling over.
How To Deep Squat Without Falling Over gives clear instructions and examples of how you can gradually get your body used to squatting down without any problems.
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Wendy @reclaim.movement
#deepsquat #naturalmovement
I had back surgery .....i started doing squats about a year ago.....really loosening my hips....❤
You are very generous and your movements help to understand how to achieve a correct full squat. Just one thing that might not get you as many subscribers as you deserve is your room which is also very nice 'and gives you a lot of echo which does not facilitate some people to fully understand your wonderful instructions! Thank you for your teachings!
I hold on a sturdy bar made in the bathroom wall. I guess that’s of some benefit until I can do it without holding on. I’m 71 with weak muscles. Doing different exercises lately to help strengthen my muscles. I have chronic fatigue and a host of other health problems. Glad to see this.
Holding is where I encourage people to start. I often suggest using the door handles of an open door to help you pull back up, aiming to start pushing more with the legs and pulling less with the arms over time. Glad to hear you’re prioritising your movement and aiming to build strength 👍
My wish is for your good health..... and a happy heart
I'm 62 and also have chronic fatigue. I like how you broke down the elements to work on towards a full squat. Thanks for that.
FANTASTIC 👍🏾
This is really helpful. And we can hear you just fine. I'm excited to watch your other videos. I am learning to squat and sit cross-legged. I'm 52. Thanks awfully. Cheers from Croatia!
Thank you for this - everything I’ve found so far is way too advanced for me, but I really want to start practicing deep squats 🙏🏻
Really hope this helps get you started 🙏👍
That was great! ❤
Thank you! 😄
Thanks so much for this training video ! Wished the whole world did this exercise❤❤❤
You're welcome! The vast majority of us did as children, until chairs stopped us needing to. Really hope it’s helpful 🙏👍
What a great video explaining the squat position so clearly.
I was managing to squat 15 times but not deeply until I fell on my coxis and been in pain for weeks but ready to start exercising again and trying your way.
Thank you
From Mandy 🇬🇧
Ouch! Hope it's healing well and be sure you know when you're ready. Thanks for the kind comments and hope it helps
Great video, thanks!
Thanks so much for commenting and I’m really pleased it’s helpful 🙏👍
Thank you so much-- can deep squat, but no to work sitting on the floor in all positions especially cross legged. Hopefully your guide will help ❤
I found that for some people having the feet pointed forward or angled out can make the difference between being able to getting the heels down in a full deep squat. If one way isn't working, adjusting one's stance might help. Off to do some weeding in the garden while squatting (tea afterwards).
A great tip 🙏👍
Excellent
Thank you so much 😀
Thanks for your great video. As a long past dancer you’ve reminded me of the joy of fluid easy movement. All the stretches you’ve demonstrated (and many more) punctuated every part of every day, once upon then. Knowing the benefits it beggars belief that I’ve lapsed into stiffness but I’ll follow your example now and find ways to regain flexibility and the core strength that comes with it. ❤
I think the key part of what you said is the importance of incorporating movements into everyday life so they become fun habits, otherwise being able to remember a host of different things is nigh on impossible with all the things we are juggling mentally. Really pleased you enjoyed it and it's inspired you to make some positive changes 🙏
Great video, thank you very much Wendy. I lost my squat and kneeling ability 10 years ago after having children and i thought it was a lost cause but after lots of work im seeingvthe glimmers of hope.
That's really wonderful! It's never too late and there's always hope 🙏
Wow
heels down is the hardest part.
It sure is! But being low and moving low is still all good for mobility and strength, so hopefully that doesn't deter you from trying.
My limiting factor is in my knees, it hurts to try to bend them beyond a certain point! No limits on hip or ankle mobility.
Hi there, to help with knee mobility I would start to incorporate more time getting down to the ground (& learn a variety of ways to do so) and moving there as a low impact way to gently improve your mobility. Check out other videos on this channel on this subject or get my free ebook ‘Making the Ground your friend for life’ here: view.flodesk.com/pages/63a2aad6531f97890ef2a3ae 👍🙏
I can get up from it unassisted but recently have to put my hands on the counter to get to the halfway point of getting down.
How long should you stay in a deep squat and how often should you do it in a day?
There is no ‘should’ in my opinion. Being able to be there comfortably for the period of time you want to be doing an activity and that’s up to you. Also if important to always respond when your body tells you to and move in and out of resting or sitting positions. It’s when we sit for long periods leaning against chair backs that our bodies go to sleep and we no longer get the signals to move, that issues arise.
I fit in as many as I can a day by stacking them in specific daily tasks, like wiping down the shower screen, cleaning out the cats litter tray, always taking my washing out the machine in a deep squat etc - that’s how I remember & functionally that’s why I want to keep doing them to be able to do them for as long as I can 👍 Hope that helps 🙏
I have been hearing we need to squat every day for mobility and stability issues. I have osteoarthritis in my knees and can’t really go past 90 degrees… is this movement workable if my knees are bone on bone? Maybe I can only squat with chair movements without compromising my knees…🙏🏽🙋🏻♀️👍🏽
I think there is a lot of interest in the Deep Squat because so many of us in the West have lost the ability due to always sitting on chairs, not being at ground level or getting down there much anymore and it going against modern social norms, as well as wearing heeled shoes (ie those with a higher back than front)...the list goes on. However! I think when you have a condition like yours, you need to be kind to yourself and just work with what you've got; gently try to add in more varied everyday movements. It's always key to ask your medical representative about your personal situation, but I do believe that everyone can make progressions when it's done with self compassion. There are so many great movements that you are capable of, so don't let this one position be a focal point. Best wishes, Wendy
My Achilles are far too short for any meaningful squat. Any tips?
Where did you find your round mat?
Sorry but they haven’t sold them for a while. I have a couple of suggestions if you’d like to message me at Wendy@ReclaimMovement.co.uk and tell me if you are USA or U.K. or other 👍
I can’t get my heels down when I squat. Would love to know where I’m going wrong. Thanks!
You’re not going wrong and this is most people’s complaint. It’s usually as a result if tightness in the whole backline of the body and insufficient strength are the front of the lower legs.
This can often be because of wearing heeled shoes for many years (even slightly like trainers) as well as chair sitting. So many adults struggle to do this in the West where we haven’t needed to squat daily, so we haven’t!
Using these movements to work up to it is key and with consistent practise you will see progress. I squat daily as much as I can. For further ideas see the video I posted last night about 5 natural movements for ageing well. 👍
Does this actually result in significantly more strength and power gains, seems to just strain/stress the knees ?
I’m not sure what you mean exactly by strength/power gains? Strength to be able to stand back up, so therefore capability is a ‘goal’ I would work with, to be used practically for life. In face the opposite is true regarding the knees, as can be seen by those in the East and Africa who regularly squat and do so until a late age. It’s when we stop using our joints in their full range of motion and being able to work with our bodyweight that we lose the ability to do so.
I found this easy
I’m 59
That's great! I don't think one's age comes into though, however to maintain the skill it's important to keep using it, so having a daily task you do in Deep Squat will be a helpful habit 🙏
Lots to think about .. I can get down , without heels on the floor .. if i try to "heels" down I topple backwards ..
Great info….i found your audio a little tough on the ears. Good luck!
Sorry about that
Is there a modified version for a double knee replacement?
My question also!
Does the squat put a lot of pressure on the knees, and perhaps cause knee pain or damage?
Hi there, do you mean if you already have issues with your knees? If not, I always think it's best to answer this by thinking about how we can see from both early man and also all those populations in the East who still deep squat for long periods daily, that this is a very natural resting position to do many tasks. The reason it has become difficult for many in the West (and sadly now a lot of the younger generations in the East) is that we start to sit on chairs so early in our lives and stop deep squatting as we did so naturally when we were children. To get back to it, therefore, takes consistent practise, patience and working with the bodies we now have. I hope that helps, but if you have issues with your knees already then it would be best to speak to your medical practitioner to ask for advice based on your personal situation.
What if you have already existing leg problems?
Mine are stiffness in bending.
Deep squatting is an innate movement that goes away with time., mainly because one doesn't bend at the hips, knees and ankles like one did as a toddler. The chair created this limiting factor.
Agreed and that's why getting back to being able to access a deep squat takes time and consistency, not just in movements directly related to the deep squat, but also those that we've lost, like ground sitting, movements on the ground, getting up and down to the ground etc. The amount of time spent in chairs without mixing up movements and using other natural movement patterns also causes the issues. 👍
Chairs are unnatural and degenerate. Humans evolved to sit on the floor by squatting or with their legs crossed, not on raised platforms with the legs dangling from the edge. It's weird if you think about it.
Where is the free book
The link to it is in the notes below the video.
Even as a youngster I couldn’t sit flat feet in a squad
You need a microphone to take away that echo that’s in your gym. It’s hard to hear you.
Thanks for the tip 👍
What do you think is picking the sound up 🤡?
What is needed is a noise gate or an expander
I've been doing squats holding on to kitchen sink....
I can get down there in a squat position but it's not the most comfortable.
Why is the audio playing so fast? hard to get what you’re saying
I can’t do this at all with bad knees.
Make it a goal to heal your knees. Good luck.
Fix the sound please
Turn down your volume.
This will hammer your knees over time.
Avoiding doing movements that take us to our end ranges of motion on a regular basis mean that when we then try to we struggle. No position should be held for extended lengths of time and in fact moving in and out of them to different resting positions and getting up and down in and out of them build both the strength and mobility required to move well as we age. It's the lack of these type of movements that end up causing us more problems.
I believe some new research has shown that this is not good for the skeletal system.
Love to see that if you can share as humans have been squatting for 1000s of years as seen in the pelvic notches of the bones of early man
Your echo is horrible and makes listening very uncomfortable.
Get a microphone.
I see people sitting in squat position at my mom's hous (village) . Some can be seen sitting so on roadsides smoking cigarettes. :)