I do a similar thing with my athletes who say that cant hold their breath for long enough when they do their underwaters. On Wednesday, Grant kept coming up early for air when he would flip turn. So I prescribed a new drill for him that is intended to greatly improved his lung capacity: much in the same way that you are doing for people's bottom position. Before each workout I tie a strong bungee to the bottom of the 15ft diving pool (how strong? well strong enough that he is barely capable of getting to the surface for small amounts of air). I knot it around his waste, and a few other objects in the pool, and the goal is to stay underwater for as long as it takes until he can untie it. The two days I forced him to do this he failed, and needed to be cut out of the bungee, but don't worry i punished him for that. Gonna have a talk with the club owner, and inform him that Grant just isn't cut out for the sport. I can't waste my time cutting kids out of bungees because they aren't capable of developing quick enough, when I have other elite 12 year olds to coach to the legendary status I have reached. On the bright side however, got the waterbed touched up, the letterman steam pressed, and gonna be hitting up Rocco's tonight to meet a woman, who can handle a nice piping on the new silk touch that was just installed on the bed.
I've been spending hours a day in this position as teenager working in agriculture (small greenhouses, you literally have to be down so your head doesn't hit ceiling) in my village. It's actually very natural position once you get used to it, it takes small amount of effort later. You can also try to walk in this position as we had to in order to move inside greenhouse. I mean, you don't have to, you can crawl but I found it easier and less dirty to use this.
It's also quite normal walking in the deep squat position in the Asian culture Chinese and South Asian, Im South Asian and many people sweep the floors with straw brushes and do it by staying in the deep squat whilst walking around sweeping.
Squatting is a very natural position, it's quite literally how we are intended to rest (and also how we are supposed to go to the bathroom haha) but still remain able to move quickly if necessary (you can far more easily stand than a fully seated position). You see it around the world in every human culture, throughout history, and it makes biomechanical sense given how our hips and legs work. Honestly the only reason we don't see it in much of Western culture and don't often see good mobility in the squat is due to both how sedentary that culture has become and the fact that we usually sit in various pieces of furniture rather squat on the floor, even outside, we prefer to sit rather than squat (unlike many other culture's, such as those in South East Asia where squatting is often common). It's one of those situations where we evolved to do things a certain way but modern advancements and culture mean this behaviour isn't often seen.
After 6 months I can definitely say that this drill with some general mobility and flexibility training really improved my snatch ( my butt is almost near the ground) and I got rid of any kind of pain and stiffness in the hip.
My dorsiflexion: dont worry lad we'll let you almost touch the top of your foot with your shin My hip internal rotation: if your feet are any less than 45 degrees out imma detonate your hip cartilage
This tip was super effective! I went from holding a minute to 3 minutes and change in two days. Will continue until I can go for five minutes. That said, I continued my back squat progression after the second day and hit new depth and could really feel the stretch in my quads down to near my knees. I did however make the mistake of not stepping down my weight (in fact I continued to increase by ten lbs) and tweaked my low back a bit (nothing 2-3 days of rest won't fix). I'd recommend stepping weight down a bit after increasing squat depth mobility to let new range of motion catch up a bit.
Just seeing this. I have been doing something similar and agree that its very effective! In addition to this I try to sit in a deep squat periodically throughout the day and have seen improvements in depth and hip flexor mobility as well. Thanks for this!
I can squat 225 20 times at 150, and doing this for 30 seconds while holding on to a table was excruciating. Definitely gonna have to start incorporating this as well some pause squats into my training. Recently I felt like the weight my program has been prescribing has started to get too heavy for what my form can allow. Stuff like this will help me take a step back and improve my underlying strength so I can get back to progressing.
Ahahhah I've been an exchange student in Beijing for a month now and majority of the toilets are still essentially a hole in a ground. I've been struggling sometimes when going number 2 but I bet this is really gonna make the rest of my exchange a lot easier 😂😂 Thank you
I've worked up to nearly 25 mins in one long hold. At the end of that your feet feel as though they've went to sleep and you pretty much have to gently fall back on your butt because everything is numb and standing up feels too hard! That's the longest i've ever done it for so far. I do it every day usually for around 5 to 15 mins at a time depending on how i feel. If i feel bored i just do a minimum if i feel good i do it longer. No rules really regarding time in it as long as i do something every day.
When do you recommend to do this? Before your squat sessions? After them? Just during the day in your free time? And how often? Just squat days? Every day?
I usually have to travel long distances to college. While I am on the subway I do deep squats and it has been quite beneficial for my strength and mobility through all the squat movement. Thanks a lot for all the valuable information! :)
my squat is inhumanly bad, less than half my body weight. been working on grinding time in a deep squat with goals of ankle mobility & comfort (just feels good on the ankles and knees) first attempt at a timed challenge today after watching this video. i thought i shouldn't rest my arms on my knees. burn in the lower back was SO GOOD but so insane. only got 1 minute. my squat and ankle mobility are allready deep as hell second attempt I got 5 minutes barely. i was screaming the last minute. felt like my body learned something intuitively after some lower back / hip failure forcing me to sink in even more and adjust my leg angle im very proud of myself
Good stuff man, any update after a few months? I’m in a similar position where I can squat maybe like 85% of my body weight for a few reps and not to great depth, but will try doing at least 5 minutes per day of this.
Hi Zack thanks for all the videos and tips. What are you thought on starting with a band around your chest that is attached to a pole or whatever rather than holding with hands ? I find that the band really pull your chest close to the hips which seems to be a good thing for a better squat for what i understand.
"If these muscles aren't ready to be lengthened or active under load ..." So does this mobility routine activate and lengthen the glute med and adductors?
Thanks Zack! If I’m not able to maintain a straight lumbar spine, what can I do? I can keep it straight only if I hold something in my hands, like an 8kg kettlebell
Ahaha I love how I literally sit like this every single day on the toilet. I always wondered why I had such good mobility but never knew why... so I have to thank Snakes on a Plane for my aversion to sitting on toilets in case of my penis being eaten off.
I'm 37 year old asian dude. I've been doing the Asian squat since I was a kid. This came naturally to me lol Kidding aside, I started doing this about 2 months ago and it helped with my low back pain a lot.
If you like the idea of added squat mobility, Ido Portal's channel, right at the very bottom of the video list, has a video on a basic squat mobility routine I used to use quite often (I use my own now) that massively improved my mobility in the squat. It basically is just holding the squat like this, but you also move through various ROM as you do so. He actually has a bunch of pretty solid mobility information on his channel if you go past all the recent oddness and culty transformation he went through. Tom Merrick has some good hip/squat mobility stuff too. You can never really be too mobile if you are training properly (doing too much passive flexibility work without training strength through that ROM is bad, for example), so it's always worth adding new things to your routine and seeing how they work out.
Yes, absolutely, just go into a weighted squat hold after your general warm-up (which is when you should do all mobility work like dynamic stretching), you will still be working on your mobility, but the added weight also introduces a strength element. What I would use weight for is when you have a solid squat you can hold easily, do it before your squat routine, either hold the bar overhead or over the shoulders. It definitely also works the lower back and shoulders as well as improving hip mobility and strength. I wouldn't use too much weight though, as you could find it difficult to stand-up afterwards. I would often just use the bar, with maybe 10-20 kilo's if I was planning squatting somewhat heavy that day, and just hold it for a few minutes. Also moving in and out of the position can be really useful, basically get the bar, squat down, hold for up to a minute, then repeat. You are both warming up for a heavier squat while also working on your mobility.
i have high squat mobility just bc i felt like that was a comfy way of sitting since i was a kid and it kinda stuck to me and now it seems to pay off positively lol
If you are still having the same problem this sounds a lot like an issue with lower back mobility and strength. There are quite a few ways to deal with it though! The thoracic bridge combined with targeted core strength training focused on the lower back (e.g. back arches, hanging leg lifts or l-sit pull-ups, working on dip bar static and active v-sits, dragonflags are good if you can do them, and so on) is definitely a good option (it's what many Olympic Lifters do and they usually have pretty good back arch mobility too).
I did this a couple of times, but during the squat I don’t feel a “burn”, after 5 minutes I just feel the pain in the ilium muscle when I get up. What am I doing wrenk
I’ve been trying this out the last couple weeks but if I stay in the stretch longer then about 30 seconds, when I stand up I feel like I’m about to faint. I’ve never fainted before so not entirely sure if that’s the feeling but my vision gets extremely blurry, white spots, light headed. Anyone have any insights?
Were you changing your breathing patterns when you did this? Were you holding your breath or breathing rapidly then standing up immediately afterwards? The only thing I can think of is a change in blood pressure or oxygen level to cause that. If that still occurs I would see a doctor.
I do a similar thing with my athletes who say that cant hold their breath for long enough when they do their underwaters. On Wednesday, Grant kept coming up early for air when he would flip turn. So I prescribed a new drill for him that is intended to greatly improved his lung capacity: much in the same way that you are doing for people's bottom position. Before each workout I tie a strong bungee to the bottom of the 15ft diving pool (how strong? well strong enough that he is barely capable of getting to the surface for small amounts of air). I knot it around his waste, and a few other objects in the pool, and the goal is to stay underwater for as long as it takes until he can untie it. The two days I forced him to do this he failed, and needed to be cut out of the bungee, but don't worry i punished him for that. Gonna have a talk with the club owner, and inform him that Grant just isn't cut out for the sport. I can't waste my time cutting kids out of bungees because they aren't capable of developing quick enough, when I have other elite 12 year olds to coach to the legendary status I have reached. On the bright side however, got the waterbed touched up, the letterman steam pressed, and gonna be hitting up Rocco's tonight to meet a woman, who can handle a nice piping on the new silk touch that was just installed on the bed.
trappy, my muse, my flame.
dnt fk with Rocco.
+5 hat of swimming coaching and obligatory trappypost
Kinky.
What the hell did i just read?
who knew my years of squatting on cement smoking joints has actually been training for my squat/olympic lifts! thanks for the tip giraffe man
Ekez Sluap I felt that
giraffe man LOL
My man
lol
Lmao I was thinking the same thing. All the spots we used to hide in to smoke was increasing our mobility lol
I love that this is in Clarences Beginner's Guide as 'the best mobility video ever made'.
Thankz zacc I'm gonna abuse this and just make it my whole training session
I've been spending hours a day in this position as teenager working in agriculture (small greenhouses, you literally have to be down so your head doesn't hit ceiling) in my village. It's actually very natural position once you get used to it, it takes small amount of effort later. You can also try to walk in this position as we had to in order to move inside greenhouse. I mean, you don't have to, you can crawl but I found it easier and less dirty to use this.
Walking in the deep squat position is how you get punished for random shit in the military here.
It's also quite normal walking in the deep squat position in the Asian culture Chinese and South Asian, Im South Asian and many people sweep the floors with straw brushes and do it by staying in the deep squat whilst walking around sweeping.
Squatting is a very natural position, it's quite literally how we are intended to rest (and also how we are supposed to go to the bathroom haha) but still remain able to move quickly if necessary (you can far more easily stand than a fully seated position). You see it around the world in every human culture, throughout history, and it makes biomechanical sense given how our hips and legs work. Honestly the only reason we don't see it in much of Western culture and don't often see good mobility in the squat is due to both how sedentary that culture has become and the fact that we usually sit in various pieces of furniture rather squat on the floor, even outside, we prefer to sit rather than squat (unlike many other culture's, such as those in South East Asia where squatting is often common).
It's one of those situations where we evolved to do things a certain way but modern advancements and culture mean this behaviour isn't often seen.
Crab squad teenagers walking out of a greenhouse will be my nightmare this night.
Been doing this, noticed the difference in about 4 days. Ridiculously helpful for how simple it is.
Heels in the sky, American spy
After 6 months I can definitely say that this drill with some general mobility and flexibility training really improved my snatch ( my butt is almost near the ground) and I got rid of any kind of pain and stiffness in the hip.
No wonder slavs are so good at weightlifting
Asians too
@@chadshowdown9382 bruh.
Yes, government financiated doping programs go a long way
Chinese too. Asian squat is real.
Love the low key feel of this, really adds to the simplicity of the method
I went from thirty seconds holding onto a support four weeks ago, to four minutes freestanding today. Feels good (afterwards)!
*this video*
Me-”this seems pretty good”
My dorsiflexion “ Imma end this whole mans career”
My dorsiflexion: dont worry lad we'll let you almost touch the top of your foot with your shin
My hip internal rotation: if your feet are any less than 45 degrees out imma detonate your hip cartilage
signs lol detonate 😂 ouch
This tip was super effective! I went from holding a minute to 3 minutes and change in two days. Will continue until I can go for five minutes. That said, I continued my back squat progression after the second day and hit new depth and could really feel the stretch in my quads down to near my knees. I did however make the mistake of not stepping down my weight (in fact I continued to increase by ten lbs) and tweaked my low back a bit (nothing 2-3 days of rest won't fix). I'd recommend stepping weight down a bit after increasing squat depth mobility to let new range of motion catch up a bit.
Hey man!
How are your mobility nowadays?
Gopnik: hold my sunflower seeds
The time has come - an american teaches the world to sit "on korty"
Damn , you guys also use that word?
@@aliatajanov8681 "you guys" , meaning who, exactly?
187 Proof Hold my semechki
Who is that?
Just seeing this. I have been doing something similar and agree that its very effective! In addition to this I try to sit in a deep squat periodically throughout the day and have seen improvements in depth and hip flexor mobility as well. Thanks for this!
Simplistically promotes adherence and adherence promotes progress
Doing this as a warmup each time I feel like I'm better depth and it feels great.
Been doing this for about two weeks now, and I love it. It definitely helps me receive lower almost immediately without thinking about it
Do I need to purchase this program on your website?
My Name link in bio
I can squat 225 20 times at 150, and doing this for 30 seconds while holding on to a table was excruciating. Definitely gonna have to start incorporating this as well some pause squats into my training.
Recently I felt like the weight my program has been prescribing has started to get too heavy for what my form can allow.
Stuff like this will help me take a step back and improve my underlying strength so I can get back to progressing.
I've been doing this everyday ever since I saw you post this challenge on insta. Recently reached 2:30min straight.
Bruh just do the full 5 minutes, not to flex but i did it first time, you just gotta grind through it
@@its_james_fitness okay squat guru
Just came here from your Joe Roegan & Knees Over Toe Guy video.
01/23/2022
One of the best natural bodybuilder
Ahahhah I've been an exchange student in Beijing for a month now and majority of the toilets are still essentially a hole in a ground. I've been struggling sometimes when going number 2 but I bet this is really gonna make the rest of my exchange a lot easier 😂😂 Thank you
JoDaF1N _ also never forget to bring toilet paper with you
This is how I pooped for 16 years. My squat is solid 😂
i have no trouble with my mobility on squat (maybe cuz i'm Asian) but i tried this today after some leg swings. And felt much better. Thank you !!
I've worked up to nearly 25 mins in one long hold. At the end of that your feet feel as though they've went to sleep and you pretty much have to gently fall back on your butt because everything is numb and standing up feels too hard! That's the longest i've ever done it for so far. I do it every day usually for around 5 to 15 mins at a time depending on how i feel. If i feel bored i just do a minimum if i feel good i do it longer. No rules really regarding time in it as long as i do something every day.
Your ankle mobility noticeably looks better as well which is rare to see differences in
It would be great to do a video off your squat progression , and explaining your beginer intermediate training methods , thanks man luv your content
AMAZING! Please share your shoulder mobility as well!
Best and simplest mobility drill yet!
🦒 becomes a real slav. You have learned a new ability, your name is now Tellyslav
Good exercises, thanks.
This is the video i was looking for
This was easier than I expected, good stretch and burn though.
Downdog yoga pose is really good for helping too.
Tight calves can be a big factor
The perfection is in the simplicity.
When do you recommend to do this? Before your squat sessions? After them? Just during the day in your free time? And how often? Just squat days? Every day?
Every day. I do it before and after training.
Thanks for asking this, I was going to ask the same thing.
Ayyyyyy, I'm in a zt video :D Feels good to be famous
I usually have to travel long distances to college. While I am on the subway I do deep squats and it has been quite beneficial for my strength and mobility through all the squat movement. Thanks a lot for all the valuable information! :)
my squat is inhumanly bad, less than half my body weight. been working on grinding time in a deep squat with goals of ankle mobility & comfort (just feels good on the ankles and knees)
first attempt at a timed challenge today after watching this video. i thought i shouldn't rest my arms on my knees. burn in the lower back was SO GOOD but so insane. only got 1 minute. my squat and ankle mobility are allready deep as hell
second attempt I got 5 minutes barely. i was screaming the last minute. felt like my body learned something intuitively after some lower back / hip failure forcing me to sink in even more and adjust my leg angle
im very proud of myself
Good stuff man, any update after a few months? I’m in a similar position where I can squat maybe like 85% of my body weight for a few reps and not to great depth, but will try doing at least 5 minutes per day of this.
How do I keep my back neutral while doing this though? I can make the 5 minutes no problem but my lower back rounds.
Thanks for the tip brother. Will definitely try this out.
Love this! Isometric (with wiggles) is an amazing tool.
Getting up at the end is the hardest part!
Hi Zack thanks for all the videos and tips. What are you thought on starting with a band around your chest that is attached to a pole or whatever rather than holding with hands ? I find that the band really pull your chest close to the hips which seems to be a good thing for a better squat for what i understand.
Over 1,5month on this exercise. It's great.
"If these muscles aren't ready to be lengthened or active under load ..." So does this mobility routine activate and lengthen the glute med and adductors?
The biggest problem is most people don’t do or know how to, stretch the soleus…
Bruh my coach made me do this for 10 mins straight my first time 😭😭 the burn was real
How to go full slav: a 5 minute tech
Hearkens back to the days i used to hold the Kung Fu Ma Bu/Horse Stance. No wonder it is so foundational. Time to dig it out of my training drawer.
thank you Zack, Thank you
Love it man, gonna see how long I can get first go :)
Coming back from near knee complete explosion. I read maquiavel`s The prince in 4 squat sessions
We asians in Vietnam can squat for hours!!! Lol I'm glad the west catching on , the most natural human sitting posture
I know right 😂 I'm pakistani and everything we do is in the deep squat
I had to switch to low bar squats because of this exact mobility issue
Thanks Zack! If I’m not able to maintain a straight lumbar spine, what can I do? I can keep it straight only if I hold something in my hands, like an 8kg kettlebell
I think i there or getting
Do you have any thoughts of why a person could get shin splints?
tremendous VALUE
Amazing, I instantly found had the flexibility to squat.
You suppose to just sit or engage/tension the quads the whole time?
Does it matter what time of day to do the 5 minute squat? Meaning you’d only do it pre training or you could try first thing?
Ahaha I love how I literally sit like this every single day on the toilet. I always wondered why I had such good mobility but never knew why... so I have to thank Snakes on a Plane for my aversion to sitting on toilets in case of my penis being eaten off.
We call it the "うんこ座り" in Japan. That's "poop sitting."
How much does the monthly subscription cost?
Wife and I just started our journey to 5 mins 😎
Should I be feeling it in my shins or am I doing it wrong
I'm 37 year old asian dude. I've been doing the Asian squat since I was a kid. This came naturally to me lol
Kidding aside, I started doing this about 2 months ago and it helped with my low back pain a lot.
How are you doing know, i myself am experincing alot of problems with the lower back
Does this need to be done right before starting the work out
Hey Dude, I know that I am late for the party, but is okay to do this with the weightlifting shoes on?
Awesome!
That's the native squat
I'll definitely give this a try! I'll comment in edit if this helped or not (not saying I have issues now, but a deeper squat always sounds better!)
If you like the idea of added squat mobility, Ido Portal's channel, right at the very bottom of the video list, has a video on a basic squat mobility routine I used to use quite often (I use my own now) that massively improved my mobility in the squat. It basically is just holding the squat like this, but you also move through various ROM as you do so. He actually has a bunch of pretty solid mobility information on his channel if you go past all the recent oddness and culty transformation he went through.
Tom Merrick has some good hip/squat mobility stuff too. You can never really be too mobile if you are training properly (doing too much passive flexibility work without training strength through that ROM is bad, for example), so it's always worth adding new things to your routine and seeing how they work out.
Yooooo someone help. I can’t hold this for 1 minute. What do I do?
Good idea or bad idea to do this in lifters? My terrible ankles and I wanna know.
Neurada if you don’t do it in lifters you’ll see an even greater result when you put the lifters on.
I don't appreciate enough the fact I was born with teenager gymnast level flexibility as a man
going to work this in to tomorrow routine
Never had 5 minutes feel so long
My Backpain is gone After my First 5minutes ...AWESOME
I do it 10min a day and warm ups are so much easier. ❤
Is it good if I use this as a warmup?
Yes, Zack does this before and after training.
thanks
Can you do the hold with weight?
Yes, absolutely, just go into a weighted squat hold after your general warm-up (which is when you should do all mobility work like dynamic stretching), you will still be working on your mobility, but the added weight also introduces a strength element.
What I would use weight for is when you have a solid squat you can hold easily, do it before your squat routine, either hold the bar overhead or over the shoulders. It definitely also works the lower back and shoulders as well as improving hip mobility and strength.
I wouldn't use too much weight though, as you could find it difficult to stand-up afterwards. I would often just use the bar, with maybe 10-20 kilo's if I was planning squatting somewhat heavy that day, and just hold it for a few minutes. Also moving in and out of the position can be really useful, basically get the bar, squat down, hold for up to a minute, then repeat. You are both warming up for a heavier squat while also working on your mobility.
Does this have any benefits for increasing your squat pr? It's something I'm working on rn
i have high squat mobility just bc i felt like that was a comfy way of sitting since i was a kid and it kinda stuck to me and now it seems to pay off positively lol
This helped!
Can you do the same for the overhead position? (Just hold for as long as possible with for example a PVC?).
Can we not have facebook style video editing on this channel? Thanks.
Best way to improve overhead mobility when in a deep squat?
Vaughn Samson , drop snatches
put a bar overhead ;)
Zack Telander I was just about to say that
Rarely ATG. I always strive for parallel
You're the boss Tellieeeeeee boiiiiii
what's the background music?
Bro i can do a full ass to grass squat with my hands in front of me but as soon i put a barbell in my back it's fucked to even get to parallel lol
If you are still having the same problem this sounds a lot like an issue with lower back mobility and strength. There are quite a few ways to deal with it though! The thoracic bridge combined with targeted core strength training focused on the lower back (e.g. back arches, hanging leg lifts or l-sit pull-ups, working on dip bar static and active v-sits, dragonflags are good if you can do them, and so on) is definitely a good option (it's what many Olympic Lifters do and they usually have pretty good back arch mobility too).
I did this a couple of times, but during the squat I don’t feel a “burn”, after 5 minutes I just feel the pain in the ilium muscle when I get up. What am I doing wrenk
Rustam Shubkin same
zach at it again
Man this burns
Do you recommend this for a powerlifter?
İs that benificial for deadlift too ?
I’ve been trying this out the last couple weeks but if I stay in the stretch longer then about 30 seconds, when I stand up I feel like I’m about to faint. I’ve never fainted before so not entirely sure if that’s the feeling but my vision gets extremely blurry, white spots, light headed. Anyone have any insights?
Were you changing your breathing patterns when you did this? Were you holding your breath or breathing rapidly then standing up immediately afterwards?
The only thing I can think of is a change in blood pressure or oxygen level to cause that. If that still occurs I would see a doctor.