The Only Primal Squat Mobility you need.
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- Опубліковано 1 чер 2024
- To sit deep into a resting squat, there are three main areas to work on: hips, knees, and ankles. There are various ways to work on these joints, but we think this is the best way to enhance primal squat mobility.
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0:00 - Can you Deep Squat?
0:16 - Testing your Deep Squat
0:50 - Hip Internal Rotation
2:26 - LMNT
3:19 - Hip External Rotation
3:43 - Ankle Mobility
5:09 - Coordination
6:30 - Knee Resilience
7:16 - Straightening your Spine
7:53 - Overview
Incorporating deep squats into your exercise routine can contribute to overall physical fitness, mobility, and well-being. But, it's essential to perform deep squats with proper form and technique to prevent injury and maximize benefits. Josh and Trevor provide some ways we can test our deep squat and work on deepening our squats. - Розваги
Where do you find the largest limitation in your squat? I used to find hip external rotation to be my weakness. I worked on my hips a bunch, and these days, they don't restrict me at all. My ankle, which I had surgery on, is a different story, though! Check out Master Mobility for help unlocking your hips and shoulders ► strengthside.com/products/master-mobility
GOLD standard Bottom training in action
I've been hammering on this stuff this year, and it's just night and day how much this changes your ability to do just about anything.
isn't it? Nice work man!
I love how you incorporate functional mobility in your stretches. My clients have history of fallen. And once on the ground , they can not even get up! Basic survival skill. Thank you
Thank you for educating everyone. "There's no such thing as perfect squat"... 100% accurate.
This legitimate helped my back inside of 2 days. I'm now doing it every day and it really does work.
Thanks! I have already become to feel more comfortable in my squats. This is great information.
I am absolutely loving this channel!
Love your stuff, gentlemen. Your music this time is pretty incongruous. And jarring.
I love this kind of stuff! Mobility work has been a game changer for me.
Add balance to mobility)))
good to hear it!
Ever since I learned about the knees over toes guy, and him point out the natural mobility available to use, I seriously pay attention to my baby boy's mobility. Astonished to see the level of mobility that I have lost when I see my boy squat his butt touches the ground haha I'm far from that, and his feet can touch his shins mind blown. This video is amazing !!!!!you tube recommended this video and I am sincerely thankful for your time, I have a goal to be as mobile ,fast, strong, and tactical so I can play with my son and even challenge him. Would love love love to practice parkour with son, martial arts, and difficult hiking.
Show off babies. Won't be cute forever.
😂😂@@TorquemadaTwist
love the motivations man. I'd like to do the same with my sons.
@@TorquemadaTwist Im sorry i dont understand your comment?
Hey there ... I find your videos soooo helpful. I will definitely use some of your suggestions / stretches to increase ROM - my squat is fairly comfortable but still feel a bit tight in ankles and calfs. Thanks for all your dedication. BTW your baby is adorable! (You probably know this but I thought I'd just share ... oral motor development is better without the pacifier (just use it when he needs to transition to sleep (hense the name, pacify); with the goal to wean him off by his first birthday.) We want our babies to build jaw stability with his tongue resting on the roof of the mouth. This allows him good nasal breathing (much healthier & better sleep). This also 'trains' his swallow pattern, which supports better chewing / eating. Avoiding picky eaters! All of this supports oral motor skills ready for good speech. But you probably already know this, I just wanted to share. Thanks again for your videos ... truly helpful.
This is so interedting! Can you cite me some of the research around this? i’m still reading up on it and could use the pointers
I recommended your channel to a random guy jogging the other day! Hopefully he’s watching this and possibly even sees this comment! I reminded him to tie his shoelace - if you see this, shoutout to you for challenging yourself to grow and become stronger!
NOW, you’re going to have to let us know if he answers. Is he Mr Right?
Love this detailed information!
nice job on the hip mobility exercises, thanks for making it,
I was playing with a kid and decided to clean up a little, so I got down in a deep squat. It felt GOOD, so I decided to do it more.
Thanks for sharing this with us!
Wow, this is the first time I've really heard someone talk about the sensation of "pinching" due to hip flexibility limitations. I've had this pretty much my whole life around my left hip, despite being heavily involved in martial arts, and just assumed there must have been something wrong with how my bones were shaped and that severely limited flexibility was just something I'd have to put up with there unless I wanted random spikes of pain.
Turns out really focusing on doing the exercises that people like you guys, Tom Merrick, and others have recommended on a consistent basis ("consistent" really is the key word...) and just focusing on trying improving my deep squat, instead of trying to work around it, has resulted in some of the most insane flexibility gains over the past few months and I've having a highly enjoyable time annoying my wife while constantly throwing fun kicks around the house 😄 Thanks guys!
One of your best videos...Thanks!
thanks a ton man!
Every time someone mentions the latest or ongoing research, they should include a reference. Simply stating "research found that..." is insufficient for credibility
Wow. This is absolutely fabulous, thanks, so useful!
thanks a ton!
Great exercises
Dude..been following you since you pushed weights. So you can can straighten a spine. Well done....time waits for no one.
✌️
First time watching one of your videos I’m super impressed and I downloaded your free lesson. I’m 64 and I need to be doing much more flexibility and mobility stuff so thanks.
Just watched your video on hanging and this video was recommended after. Hip inflexion came up and I've been dealing with my right hip acting up. Sat in the 90-90 for a few minutes and felt some relief. This something I'll definitely be working on
Love this Channel. I do all my gardening /weeding in exactly this position...usually ppl find it strange, but I am very comfortable in it. Thanks for the great explanation and even how to strengthen the ankles.
gardening will keep you young ay?
@@Strengthside lol..exactly and it keeps me grounded :)
Love the thumbnail
Thank you bro! After watching your video, I have been doing this a more then a month and I can sit in deep squat for 15 minutes a day now. This is helping me a lot with other things including back pain.
great work! and thanbk you
Yes! Excellent video. I do a wide squat streatch ever AM but this gives me ways enhance the streatch. Plus i need to start horse stance. Keep up the great content!
If you do it in the morning, then warm up well, you can easily pull the ligaments and then it will hurt for a long time!
nice if you're doing wide squats then horse stance will be easy
These are very useful exercises! I confirm this as a 60-year-old athlete. I do similar exercises every day with my wife.
You can do two finger pushups at the age of 60! Master shifu, is that you?
Let's keep it PG here, please.
@@tntcaptain9 Unfortunately, I can do push-ups on two fingers of each hand, and 2 + 2 = 4, but I still have a long way to go, I’m only 60.
good energy man!
This is simply my best site for calistenics and stretches. Your channel inspired to open a local gym in my community here in TX, and with this stream of $37,000 bimonthly I'm hoping to make it state of the art. Thank you so much
That's a good one you got going on there. Congratulations
The channel is such an inspiration 💯
Happy for you, congratulations
But hold on still. How do you go about that? I don't even see a thing close to that in months
What do you do?
I learned my *focus* should be... Everywhere. Wow. Just everywhere. A complete lack of strength and flexibility in all aspects of this video. I don't even know where to begin as I could barely get into starting positions but I'll keep at it.
Awesome video and the baby is too cute!
Thanks, in part, to your channel my mobility and flexibility has improved no end. Undertaking Slavic squatting and horse stances have paid dividends when it comes to weight training and calisthenics.
that's great to hear nice work
Need to try these. Mango Chile LMNT is my favorite. Been using it for months by recommendation of my functional medicine physician. Especially great during hot summer months.
Yo thanks man
Love the new intro and the twin cameo 🙂
always :)
Dudeeeeee I wanna be like you boys when I grow up. lol No seriously tho, I enjoy your channel to get some extra info and movement options to work on more mobility and flexibility.
I'm making the deep squat a regular part of my flexibility + gym workout because of this channel. Grazi!
Great info, but please mix the music at half the volume Better still, NIX the music.
I wanted to say this for weeks now: your new tattoo on your right arm looks sick, very beautiful and well placed
It's 🔥🔥🔥🔥
Also, could you guys one day do a video about your fitness journey and what brought you to mobility ?
Why do people allow writing on their beautiful skin?
@@msocr3215 Why not? 🙃
thanks :) still unfinished.
yea that's a great idea!
amazing❤❤🎉🎉
I like the thumbnail
Cheers
I would deep squat when gardening, felt real good
You look great
I'm a new subscriber. I've just started looking at your videos.
Do you have a video on building the muscles that can improve the lift of my knees up higher, while sitting, so that I can more easily put my socks and shoes on.
I pretty much resort to lifting the leg and crossing the left ankle ninety degrees over to and above the right knee to put the left sock and shoe on and vice-versa.
I remember a time when I could just lift the bent leg straight up higher while sitting, without bending it ninety degrees and resting it across the other knee. Shoot, I member in my 20s being able to put (using my hands) each of my feet, one at a time not both at the same time, behind my head on my neck (really). Of course, I'm over 60 now and I can only get the foot within six inches of the front of my forehead.
I can pull each leg higher by 4-6" but when I let go, it drops back. There's got to be some exercises for improving whatever muscles are limiting that hands-free lift and that flexibility.
I'm a cyclist and had some injuries (not from cycling) and am trying to build a better core and rebuild my legs, and just better all around flexibility and strength.
Seen the right leg tattoo and was totally like "I KNEW IT MAN!"
Awesome video! Just one question: What is meant by "pull yourself through the ankles?" Do I use my tibia muscles to sit myself up (like toe raises)?
I Like it
Squatting will also help evacuate the bowels more firmly. Asian countries do this.
nice
Side question, what kind of pants are those that're being worn at 4:37, 4:43, and 5:28 that Trevor's wearing? Those look comfortable as hell!
@strengthside yes please, what pants are those, they're magnificent ! ???
@@hodepiuz I found them! I had to freeze frame one of their videos and play it at 0.07x the speed--the brand is "BeardedGoat"!
Joshs should I do a base membership to become overall more strong? I am 73 and did a hip fix about 2 years ago and ready to move on see other comment below.
damn i really need to work on the 4
Knees Over Toes Guy Impression at 5:08
im working on my splits, side split first
Hi! I seem to be challenged jump roping, lol, can you drop a video on this topic
I am Indonesian, that's very easy.
where do these guys live? it always looks so sunny lol
I have water in my knees twice this year already. I'm a videographer and do minimal physical activity. I just started cross fit and I got water in the knee again. Can you recommend me do something? I went to a Dr and he just recommended ice packs and some kind of meds. Ps I've had bad knees for a long time and I'm 40 years old.
What’s good for heel and foot pain.. mostly in the mornings. I wonder if it’s planter fasciitis, if so what’s the cure
Great video, as usual. Teaching us primates how to primate.
Request: could you make a video on "Essentials for a Calisthenitc Gym" video? Like, *all* i need really is one high bar for pull ups, maybe to so i can monkey between them, and 2 low bars for dips and sh*t, right? + bands weight.
I mean, whats the minimum ammount of bars and equipment for a perfect and eternal steel jungle?
ha good idea. Bars are key. 1 is really all you NEED. But multiple is nice to swing between. Dips are great but you may be able to build just as much with full range pushups on parallettes
I am not at all super mobile or flexibel (90/90 for example is very challenging) but just sitting in a deep squat is pretty easy to me for some reason :)
Same
that's great
Sitting a lot. I counter it by standing 2-3 feet away from door way, then with hands on door jam, i lean in or out. I can plank or lean in and feel the back of calves, thighs and lower back muscles stretch - undoing the effects of sitting like a “Z” for long rimes. That has helped reduce pain in my lower back hips. I don’t know the science. Proof is being able to walk more pain-free.
Hey Mobility master.
Sorry i could not find your real name.
I noticed you add to your video some little sound effects, which somehow distract me from paying attention to what you are saying. I want to be one of the best. I believe the student has to listen to his teacher by not being distracted from sound effects.
Hugs and have a great day.
Norway
Konstantin
then learn to love the sound effects. That's when you'll transcend the student and become the teacher yourself :)
I would like an answer to this Josh - I don't wish to put you into a position of responsibility - but if there are certain things i can't do like sitting on heels because of lack of flexion in the L knee due to knee prosthetic - is it still OK to join up with your monthly scheme? I have been doing your stuff every week.
If you ever plan on visiting Austria, I'd love to colab. We've got a lot of nature you'd enjoy 👆🏾💪🏽
I'll pay for your stay in exchange for recording a couple of sessions 😅
would love to see the nature out there man. Maybe one day
Love your videos and the information you present!
I have a request for you: can you do something about the clicking noises each time a word appears on screen? As a person with auditory sensitivity, it gets really distracting and I need to stop watching for a while 😅
Thoughts on massage gun or foam roller?
Hi guys,
as always... great video! Thank you heaps!
But speaking of limitations - I can't stay in deep squat for long because deep squat significantly reduces blood flow in my legs (knee fully bent). I always get that itchy feeling in my legs when I stand up after spending only 1 minute in deep squat. Any advise (other than spending less than a minute in deep squat :) )? Thanks!
BR, M
ah yeah that used to happen to me a lot too. I think just building up smaller chunks. Like 30 seconds at a time. This will eventually lead to feeling comfy in longer durations
Came for the thumbnail ✋🏽
Can you do this squat if have osteoporosis (very flexible) 63 years young, always work out
DO- 🐍 Twist; 🗣️ 2 Knees!
I can go into the full squat and with some minor assistance hold it (i have lower back and knee problems, have to rest my hand on something for balance), but i am having trouble figuring out the pigeon press as a flexibility exercise, i think im mirroring the position and i can press my chest down and hold it but i just don't really feel the stretch in my hips at all
I have a question: how far apart my feet should be? I aim to have about the length of one feet (10.5") between the heels. But it is harder to maintain the squat or a good spine posture. The more I open that space the easier it becomes. Hence, my question. I've noticed the strength side guys feet apart length tends to vary when squatting.
This is individual, try to choose the distance as far as your stretch allows. The distance between my heels is a little more than half a meter and I am 60 years old - this is a guideline. Try to relax as much as possible and push your knees to the sides with your elbows. When doing this, it is better, of course, to close your palms. I think I should record my own video, but it will be more for professionals than for beginners. But a couple more important points. Many people's heels do not sit on the floor (especially marathon runners), then you just need to put something under your heels. And in this exercise it is very important to lower your shoulders down and stretch your neck up.
@@deepforestenergy60 Thank you very much. I'll keep that in mind
whatever feels msot comfortable for you. Don't try to fit yourself into a mold :)
Does hamstring tightness affect the ability to sit in a deep squat? My hip mobility and ankle mobility is relatively good but my hamstrings are super tight and I struggle.
Thanks for another great video! I appreciate seeing the glimpses of babes in some scenes!
It would be interesting to see a video of the little ones doing natural movements that adults living modern lives may have lost or may need to work hard to recover.
Yes, we have a lot to learn from kids))
Hey, question, Uttanasana pose in yoga. If i do this with my breath held and i kind of pusle into the pose like a bounce in the bent over position, i can get pops from about midback right up to the bottom of my neck. Significant pops too. it feel right but wanted to know your thoughs on it.
Ex paratrooper, full titanium Hip right side, advanced OA left hip, loss of 55% in all ROM Left side........... including 90% loss in Hip external and 100% loos of internal rotation , and Compressed L2-3-4-5......having a hard time even tying my boots daily feels like my back is gonna give...., any advice????????
Hi am begging for help ,i injured my shoulder carried heavy backpack on for long period my right shoulder went numb due to the weight and started tingling now my right shoulder blade and muscles around been hurting for tow days , what should I do? I can't offer going to doctor 💔 and i used to train how much it would take me to get back to training?
I have been working on this for several weeks and my bone on bone arthritic knee is preventing me from doing this without holding something. Is this even safe for someone with this situation.
Yoo, which cam do you use?
I tried to sign up for this, and every time I hit the "Let's go" button, I got an error that says, "An error occurred when submitting. Please try again later." I've tried it in every browser I have and get the same result. I've turned off every plugin, and did it with browsers that don't even have any plugins. This is the same result I was getting a week or so ago when I tried to sign up for another one of your offers. Pretty frustrating...
I have good mobility but no power. Any suggestions?
I am interested but the background music was so loud and distracting I could not focus. Best to have some music as a short intro, but no more....
Can’t deep squat without lmnt
Wow. I hadn't seen you in a while. You look bigger, papa.
Who's baby is this ? Yours or did you rent it for the cuteness factor ;-) ?
Curious about how much you guys weigh? Comparing myself here.
anyone know where to get some affordable wide toe shoes from?
Can you just emial me the entire 6 pack and arm workouts daily for me to get the same body?
How do stop my right hand side erector spinea from tightening all the time?
👍
What about people with insertional and non-insertional tendinopathy?
I can never get heals down. I will keep trying.
Many westerners have poor hip mobility and poor mobility in general due to sitting too much in chairs. Many people in Asia (and also in Polynesia) sit on the floor. It is common to see people in Asian countries sitting on the floor well into their 80's and 90's, and being able to easily stand back up. Sitting on the floor naturally keeps your hips mobile and your legs strong.
Don't forget those of us required to do extended static standing mixed with extended time walking and stairs while lifting and carrying up to 150 lbs in a 10 hour work day. I am never allowed to sit for more than 5 minutes in a 10 hour workday.
nice!
Those toe raises/tib raises on concrete seem impossible, and I've been doing them for years. You guys sure your heels are okay with that?
I train barefoot a lot and my feet are cool with it. Though I do find wearing shoes usually feels more comfy for sure!
@@Strengthside Fair enough. I'll see if I can work up to it
@@ciarandaly3342 I'd be interested to know if there is any benefit to toughening the feet to do it. Seems like it could be a useless adaptation lol
Im here for the thumbnail image please?
How old are you ?
Envious of that thumbnail squat.