Why can't this guy be my personal trainer... mine said "you have nothing to worry about, your form is perfect... basically". Here I am with an injury to my hip... Why pay for someone to tell you it's perfect. What you want to hear is HOW to improve. There's ALWAYS something one caqn improve. Thanks Kelly
You realize how easy it is to become a personal trainer right? You literally need about a week of "studying" (Memorization) to get the stupid little paper that gets you certified. You really think a personal trainer can learn the entire body and its mechanics in a week?
dawgyv72 Big time... Most PT's don't know what they're doing. Learn to do it properly and have the motivation to do it yourself without needing to pay someone to stand over you.
God, one hour with this man would be so awesome. My teacher at the Academy, school for personal trainers, recommended Kelly Starrett, i have learned so much from his videos.
I am a Physical Therapist, I understand these biomechanical principles and I have one thing to say about your video: SUPERB! Congratulations on the great work, wow! Keep it up! Thanks for sharing it!!!!
Thank you Kelly for this video. I have been suffering from lower back pain and rounding in my ATG squats and couldn't understand what I was doing wrong. I will for sure start these stretches daily.
Y'know, for a year now I've been trying to get my A2G squat sorted out. "It's my hamstrings". "It's my hips". "It's my thoracic spine." "Is it my shoulders?!" Truth be told, it had been all these things to a minor extent, but my most major issue by miles is my ankle mobility. This has given me a remedy - I shall report back. Thanks boss!
EXACTLY my problem. Thanks so much. I bought her it was my hips but I fall back too. Thought it might be my ankles and you tubed it and I find this. Amazing
Hey Kelly, what about a video on true structural leg length discrepancies (tibia and fib). What compensations and imbalances happen, and how to address and correct the issues.
wow! this is my exact problem. ive been doing it with feet spread duck style but when i get into the 300 pound range things just dont hold up. thanks so much for this, cant wait to work on it
Thanks, that's really helpful. Broke one of my ankles once and have never had the proper ankle flexion while squatting since, I'm gonna give this a go.
this is great! ive been starting to squat heavier weights, and I have a lot of pain in my knee joint. I can get really far down with my hips, but my ankles are GARBAGE. this sheds a lot of light on my situation. Thank you!
I've sprained my right ankle a couple time over the past few years. Now when I try to stretch the ankle by pushing it forward I feel something is stuck. I've done the same exercise on my left ankle and I can feel a good stretch. Would this exercise help me mobilize my right ankle or surgery is the only option?
Holy crap this is EXACTLY what's wrong with my squat. Thanks to ObesetoBeast for sending me here! Kelly - do you have any fixes for Greater Trochanteric Pain caused by squatting?
Check your "Hip Version" you may have a structural positional difference. Google it and find someone who can assess this for you. Then whatever "version" your hips are, squat in line with the greater trochanter. This will take the stress of your hip joints and prevent any labral tears.
Do you do mobility, activation and release work with it? It possibly referred pain from some kind of impingement in the area. Hopefully you've fixed it in the last several months.
another episode that helps me with everything in life bc i walk on my ankles. i wish Kstar would organize some sort of mobility certification. i'd pay top dollar
Thank you for this. It's totally life changing for me. Seriously, thank you. This exactly what I've needed to make some kind of progress. Can't thank you enough for these videos.
The band allows you to stay up without falling while you push your knee out over your ankle to stretch it. when he stretched one side, he was able to go low on that side, but fell because he lacked flexibility on the other ankle.
hey kelly, i'm a PT too here in Chile, and we are about to open a Crossfit gym with some friends. We're using your vids to do some Mwods and we see a lot of changes in our squatting, thanks a lot for your cooperation. they are very clear and easy to do!
Always do the 10 minute squat test on bare feet/socks/vibrams to improve position. The lifting shoes put your body in a better position, feeling less impinged. You can probably improve your hip and ankle mobility a lot. Look up Starrett's video's having to do with hip/ankle mobility.
olympic lifters always squat with their feet facing outwards... the way he pulled his foot into the "correct" position, looked like he was placing a lot of unnecessary stress on his knee joint. It looks like its pulling it sideways. Now, i could be wrong, but could this not be a compensation (pointing his feet out) but rather a normal/natural adjustment from an unnatural position?
Squat position shouldn't feel "unnatural" if you have the right mobility. You should be able to sit through watching a tv show at least while being comfortable at it. The narrower the stance of the squat, the feet pointing outward is alright. The wider the stance, the more need for your feet to point straightforward.
Sir Kraden what i was talking about was the stress on his knees. it makes no sense to say the wider your stance, the straighter your feet should be... you take a wider stance, the larger the angle from the hip joint which means the straighter your feet, the more torque you create within that knee joint
people dont understand thats what google is for this is advance techniques and knowledge dont complain if you advance enough to understand. learning about your body is so important it helps to know how and why you need to do things
Because as soon as you begin to point the feet out, you create a weaker base upon which to squat. The idea is to shove the knees out, creating external rotation and loading the ACL properly. This position allows you to generate greater force and stops the shearing forces from going to town on the tissues of the knee.
thank you so much for this video, have the exact same problem as him minus the combat boots. my back leans forward and when i get to the bottom i almost get to a 90 degree angle because my calve just doesnt have the mobility
3.28-3.33 the nails to the manly face made my day haha, Thanks for the tips I was at the gym today about to squat for my first time ever Have a buddy that plays football training me, and he couldn't figure out what to do I explain that my ankle would get really tight, and I used the bunch to get my to sit then lift, he said its all about conditioning, Thanks for this tip though it'll really help for next leg day
I would suggest a piece of tubular webbing, the kind used for rock climbing... or simply some rope. The stretchy part is not quite so important in this instance... simply helps ensure that you are keeping weight on the ankles instead of resting on your rope/webbing/wall/whatever.
hi Kelly very good video. before I try this interesting squat. I want to mention that I had leg injury just above the internal side of the ankle surgery left deep scare tissue. that is digging. in and harden ( 40 years ago..!) do you think can I make. this ankle more. supple. and bring back that scare tissue alive again and reshape it. and loosen it to.become. more softer you know what I mean mean. . can you help with this pls. thanks
It is the end of 2021 and I'm watching this again. Kelly takes his shoes off and one set of toenails is painted, he feels the need to explain it by saying his daughters name Caroline. Of course she was in the background of many videos. I have just seen a recent picture (I think a holiday card on SM) of his family. All grown up. It was just so endearing to think of the toenail painting session, but I ask you Kelly, why didn't you let her paint your fingernails?
How can I figure out whether my calves or my ankles are too stiff? I can´t go ass to the grass without elevating my heels. Maybe it´s my lower back, too?
I’m seeing that your clients arches are extremely rigid in the lowering of the squat. When working on load bearing with ground force reaction there should be a flattening on the arch. Unloading from the squat the arch should stiffing and lift. Thoughts on this?
What do you do if you can't do this stretch because your ankle pops up before the stretch becomes intense, thus removing the possibility of improvement?
In reference to handouk3nable's post... Could you elaborate a bit more on this? How should Rick in the video address is stability issue? I'm confused what you're suggesting the issue is.
Tried this and the super squat video last night, better, but not perfect. Then again my mobility is really bad, so I'm going to be working on it each night this week. Picking up the voodoo bands to work the knees too.
Hi, Kelly! I started using your tips and exercises for mobilizing the ankle, but now I have even more tight ankles in the morning and if I am not warmed up veeery well I feel ache in the ankle when I squat or even in the least need of dorsiflexion. What can I do to prevent these problems?! Thanks and God bless you.
Hi Kelly ,so glad at last found out about you. this is very interesting. However I can get quite far down in the squat position but the pistol test and I am just completely shot away at it. The band exercises you teach are cool and will get hold of one. In other videos the band for a similar demo is placed supporting the sacrum area. What do you think is going on as to why I cannot perform even remotely the pistol test? thanking you in advance
HI Kelly. I have been watching your videos all day since this morning and i tried the stretches you go through in this video. But can quite bow legs have an affect on my ability as to how far i can stretch ?? Also i have some pain on the outside of my left knee could you perhaps tell me what might be the cause and what i can do about it what i might be doing wrong?? Thank you Regards Navid
So........should we strive to have straight toes during a squat? I know there are millions of squat forms, however, I was once taught that 15-30 degrees is important to have as well.
This is exactly what I've been struggling with. It's hard to see though exactly where you put the elastic band. Is it under his butt or on his hamstrings?
I just recovered from a broken and dislocated ankle with a complete tear of the ligament. I'm not sure what should I do to get back to a full squat range of motion, given the fact ive never been flexible or too mobile. How should I start? which mobility WOD should I perform for now?
i have a dented in cartilge problem on my left ankle .. its been a year and its better but not healed. its still tight and catches dew to small tear in cartilage s well . i live in sol cal if you can help me or give advice
Honza, sorry but you're wrong. I can back squat but having tried overhead squats today I realised just how bad my right ankle is. You can bend forward to get low on back squat. On front or overhead squat the shin needs to track over the foot more. My ankles don't allow it so overhead squat and front squat much lower than my back squat (where I effectively fold in the middle) would let you think. This is a good article and has give me something to think about.
Brandon, I have held on to a fence or pole and leaned backward and down into the same position, then worked the corner of the ankles. I don't think it works as well as the band, but you can still mobilize the ankle.
Looks like a stability issue. If he can touch his knee to a wall with his foot 4 inches away from the wall while keeping his heel down, he has all the ankle mobility he needs. What it looks like hes doing is a sumo squat where his knees go out which brings his hip center of gravity closer under his feet. So instead of correcting the stability issue you essentially are improving his compensations? Also your rnt corrective exercise is further reinforcing what his natural compensation.
He clearly lacks dorsiflexion, which really surprises me isn't at all mentioned in this video. It's not so much the calf restricting him, but the dorsiflexion that won't let his ankle come up without his heel coming off the ground. You can clearly see this towards the end of the video... Also, Kelly has dorsiflexion equivalent to an elite olympic weightlifter.
Alex Whalen Then call me your first counter example. I had issues with dorsiflexion in the bottom of the squat without tight calves. It was a motor control issue. Cressey actually has a good video on this where he talks about "tight calves" being one of the most overdiagnosed things by PTs when it often comes down to more a neurological issue. Moreover I've been working with a rolfer who actually addressed some severe issues on the anterior of my shin. My tibia was sort of stuck (he explained it more scientifically I promise) and jammed into the bones of my foot restricting my range of dorsiflexion. Now I'm much better off without a single calf stretch.
Alex Whalen As for long/short muscles, normal length muscles can be tight if there's structural issues upstream or downstream. Like if you are in anterior pelvic tilt your hamstrings will be constantly taut even if they aren't in a shortened state.
if you have ankle mobility issues what it is the best way to squat until you git it sorted out? I have long legs with tight ankles and hips. Should I use a wider stance?
When do we ask about extension ankle rotation? If you want to sit on your heels, yes. If you want to wear pins swimming without your legs cramping up, yes. So you don't see it in your life but I see it in mind as an important restriction. My legs even cramp up at night so that I have to get up and walk to end the pain
Isnt this because his toes were pointed straight that he fell down? You're supposed to point the toes outward a bit then track the knees over the toes by pushing the leg outward.
Is Rick's right heel off the ground when he's "camping out on the the corner"? I don't have the mobility to keep my heel on the ground right now and I'm unsure whether I should allow my heel to leave the ground as I compress on the ankle.
Shooting you knees out loads and the ACL and puts the knee is a safe position. To get an idea of what I mean, take your right middle finger and cross it over your right index finger. That's the ACL crossing over the knee joint. Now wrap your left hand around those two fingers. If you rotate your right hand clockwise (shove knee out), the "ACL" will tighten, load and become stable. If you rotate your right hand counter-clockwise (collapse knee in), the "ACL" will loosen and lose stability.
OK, quick question, My 10min squat test is ridiculously easy now (as are my Olympic Squats, i.e. high bar back, Ass-To-Ankle) with my squat shoes on (VS Athletics). HOWEVER, when I go Vibrams, or barefoot, I have to strain to stay bottom, and get alot of stuffiness in one hip..... Ideas on the fixes??
Hi Kelly, I tried this at home because I have bad ankle mobility and it made the outside of my knees ache. Is this normal or does this mean I have a different mobility issue? Just wondering if there is something else I should be working on?
I get a lot of pain in my tendon when I overstretch it and it makes my whole ankle feel unstable. How frequent and far can you stretch your achilles tendon?
I wouldn't stretch to pain, that is your body telling you something. You can definitely do it daily to focus on the whole posterior chain musculature. Also I would work on your soft tissues through mobilizations and rolling, not just stretching. Also I would look into eccentric work for your achilles not just stretching.
hahaha, so its the combat boots? that explains why my ankle mobility. I went to my physical therapist and he had me do pistol squats. It was an epic fail. Thanks a lot for this video man.
Why can't this guy be my personal trainer...
mine said "you have nothing to worry about, your form is perfect... basically". Here I am with an injury to my hip... Why pay for someone to tell you it's perfect. What you want to hear is HOW to improve. There's ALWAYS something one caqn improve.
Thanks Kelly
You need a new personal trainer...
langall77 indeed hahah
You realize how easy it is to become a personal trainer right? You literally need about a week of "studying" (Memorization) to get the stupid little paper that gets you certified. You really think a personal trainer can learn the entire body and its mechanics in a week?
dawgyv72 Big time... Most PT's don't know what they're doing. Learn to do it properly and have the motivation to do it yourself without needing to pay someone to stand over you.
God, one hour with this man would be so awesome. My teacher at the Academy, school for personal trainers, recommended Kelly Starrett, i have learned so much from his videos.
I am a Physical Therapist, I understand these biomechanical principles and I have one thing to say about your video: SUPERB! Congratulations on the great work, wow! Keep it up! Thanks for sharing it!!!!
Thank you Kelly for this video. I have been suffering from lower back pain and rounding in my ATG squats and couldn't understand what I was doing wrong. I will for sure start these stretches daily.
Y'know, for a year now I've been trying to get my A2G squat sorted out. "It's my hamstrings". "It's my hips". "It's my thoracic spine." "Is it my shoulders?!" Truth be told, it had been all these things to a minor extent, but my most major issue by miles is my ankle mobility. This has given me a remedy - I shall report back. Thanks boss!
Report?
He just dropped down to a natural squat like nothing. He talks the talk and squats the squat
InstaBlaster
EXACTLY my problem. Thanks so much. I bought her it was my hips but I fall back too. Thought it might be my ankles and you tubed it and I find this. Amazing
Hey Kelly, what about a video on true structural leg length discrepancies (tibia and fib). What compensations and imbalances happen, and how to address and correct the issues.
wow! this is my exact problem. ive been doing it with feet spread duck style but when i get into the 300 pound range things just dont hold up. thanks so much for this, cant wait to work on it
Holy shit someone has tighter ankles than me haha.
Thanks, that's really helpful.
Broke one of my ankles once and have never had the proper ankle flexion while squatting since, I'm gonna give this a go.
chrisber im in the same boat man 14mths since surgery. Day to day im okay but in tryna get myself set for the rest of my life
this is great! ive been starting to squat heavier weights, and I have a lot of pain in my knee joint. I can get really far down with my hips, but my ankles are GARBAGE. this sheds a lot of light on my situation. Thank you!
I've sprained my right ankle a couple time over the past few years. Now when I try to stretch the ankle by pushing it forward I feel something is stuck. I've done the same exercise on my left ankle and I can feel a good stretch. Would this exercise help me mobilize my right ankle or surgery is the only option?
Holy crap this is EXACTLY what's wrong with my squat. Thanks to ObesetoBeast for sending me here! Kelly - do you have any fixes for Greater Trochanteric Pain caused by squatting?
Check your "Hip Version" you may have a structural positional difference. Google it and find someone who can assess this for you. Then whatever "version" your hips are, squat in line with the greater trochanter. This will take the stress of your hip joints and prevent any labral tears.
Dirty Needlez Great tip man - I'll do some reading and speak to my chiro.
VanWattGymChannel All good man hope it helps!
Do you do mobility, activation and release work with it? It possibly referred pain from some kind of impingement in the area. Hopefully you've fixed it in the last several months.
I need this too. I'm Army and the boots I wore were garbage. Thanks Kstarr
Very useful information, thanks. I love how casually he addressed his pink toenails, totally nbd hahaha.
Post workout, or pre workout? This is exactly what I need. Thx KS!
i do this pre-workout. helps with the squats :)
Helps alot! I acctually just do them pre and post! I have really stiff ankles..
This is EXACTLY what is my problem. I couldnt thank you enough! Cant wait till I get to the gym to do this!
THANK YOU!
Really great insight. I am grateful that I found this video. Thank you for sharing your kind knowledge. Respect.
another episode that helps me with everything in life bc i walk on my ankles. i wish Kstar would organize some sort of mobility certification. i'd pay top dollar
Thank you for this. It's totally life changing for me. Seriously, thank you. This exactly what I've needed to make some kind of progress. Can't thank you enough for these videos.
The band allows you to stay up without falling while you push your knee out over your ankle to stretch it. when he stretched one side, he was able to go low on that side, but fell because he lacked flexibility on the other ankle.
hey kelly, i'm a PT too here in Chile, and we are about to open a Crossfit gym with some friends. We're using your vids to do some Mwods and we see a lot of changes in our squatting, thanks a lot for your cooperation. they are very clear and easy to do!
Always do the 10 minute squat test on bare feet/socks/vibrams to improve position. The lifting shoes put your body in a better position, feeling less impinged. You can probably improve your hip and ankle mobility a lot.
Look up Starrett's video's having to do with hip/ankle mobility.
Finally, I've been trying to explain this to people forever and no one ever gets it and thinks I'm making excuses.
olympic lifters always squat with their feet facing outwards... the way he pulled his foot into the "correct" position, looked like he was placing a lot of unnecessary stress on his knee joint. It looks like its pulling it sideways. Now, i could be wrong, but could this not be a compensation (pointing his feet out) but rather a normal/natural adjustment from an unnatural position?
Squat position shouldn't feel "unnatural" if you have the right mobility. You should be able to sit through watching a tv show at least while being comfortable at it. The narrower the stance of the squat, the feet pointing outward is alright. The wider the stance, the more need for your feet to point straightforward.
Sir Kraden what i was talking about was the stress on his knees. it makes no sense to say the wider your stance, the straighter your feet should be... you take a wider stance, the larger the angle from the hip joint which means the straighter your feet, the more torque you create within that knee joint
people dont understand thats what google is for this is advance techniques and knowledge dont complain if you advance enough to understand.
learning about your body is so important it helps to know how and why you need to do things
Because as soon as you begin to point the feet out, you create a weaker base upon which to squat. The idea is to shove the knees out, creating external rotation and loading the ACL properly. This position allows you to generate greater force and stops the shearing forces from going to town on the tissues of the knee.
3:37 That color of toe nail polish looks fantastic on you Kelly.
i need this kind of knowledge in my life
3:25 I lost it when Kelly took off his socks!
thank you so much for this video, have the exact same problem as him minus the combat boots. my back leans forward and when i get to the bottom i almost get to a 90 degree angle because my calve just doesnt have the mobility
Where can I buy the band and which type?
@twistguard
Those socks are called Injinji's. Find them at your local REI or running specialty store.
Thank you for posting this video.
3.28-3.33 the nails to the manly face made my day haha,
Thanks for the tips I was at the gym today about to squat for my first time ever
Have a buddy that plays football training me, and he couldn't figure out what to do
I explain that my ankle would get really tight, and I used the bunch to get my to sit then lift, he said its all about conditioning,
Thanks for this tip though it'll really help for next leg day
There is no.need to apply any soft tissue therapy?
What can we do about the fascia?
I would suggest a piece of tubular webbing, the kind used for rock climbing... or simply some rope. The stretchy part is not quite so important in this instance... simply helps ensure that you are keeping weight on the ankles instead of resting on your rope/webbing/wall/whatever.
hi Kelly very good video. before I try this interesting squat. I want to mention that I had leg injury just above the internal side of the ankle surgery left deep scare tissue. that is digging. in and harden ( 40 years ago..!) do you think can I make. this ankle more. supple. and bring back that scare tissue alive again and reshape it. and loosen it to.become. more softer you know what I mean mean. . can you help with this pls. thanks
It is the end of 2021 and I'm watching this again. Kelly takes his shoes off and one set of toenails is painted, he feels the need to explain it by saying his daughters name Caroline. Of course she was in the background of many videos. I have just seen a recent picture (I think a holiday card on SM) of his family. All grown up. It was just so endearing to think of the toenail painting session, but I ask you Kelly, why didn't you let her paint your fingernails?
How can I figure out whether my calves or my ankles are too stiff? I can´t go ass to the grass without elevating my heels. Maybe it´s my lower back, too?
So basically, what are we supposed to do to improve ankle mobility? Could anyone write down, I didn't really understand :\
Nice work. Thank you for posting
Awesome teaching points
I’m seeing that your clients arches are extremely rigid in the lowering of the squat. When working on load bearing with ground force reaction there should be a flattening on the arch. Unloading from the squat the arch should stiffing and lift. Thoughts on this?
Great vid, military boots and heel banging also gave me tight heels, ive been loosening them for 4 months now
brilliant. I've been having such a problem with this for as long as I can remember. going to work on this every day.
We need more videos like this on youtube. Good shit.
Question for Kelly.. do you think squatting barefoot is better the squatting with an elevated squat shoe? Thanks
Nice vid. Ankle tightness is my major barrier to completing a full squat.
Kelly you ever going to be in the UK, my ankles are ruined after tearing various ligaments several times. Could use your help!
What do you do if you can't do this stretch because your ankle pops up before the stretch becomes intense, thus removing the possibility of improvement?
In reference to handouk3nable's post... Could you elaborate a bit more on this? How should Rick in the video address is stability issue? I'm confused what you're suggesting the issue is.
Tried this and the super squat video last night, better, but not perfect. Then again my mobility is really bad, so I'm going to be working on it each night this week. Picking up the voodoo bands to work the knees too.
can someone send me the linkto buy those bands please?
Great vid, just what I'm looking to improve. Is the band essential for this exercise? Can you not sit back and hold onto something, when stretching?
Hi, Kelly! I started using your tips and exercises for mobilizing the ankle, but now I have even more tight ankles in the morning and if I am not warmed up veeery well I feel ache in the ankle when I squat or even in the least need of dorsiflexion.
What can I do to prevent these problems?!
Thanks and God bless you.
Micro tears on tendon, rest, between days you stretch.
can somebody please explain what is in the shorts for the videos image?
and kelley is pointing at it
2:36
If аnуоnе wаnts tоо unсоvеr асссching hiр flеxoоооrs bеst wоrkоut fоr hiрs try twitter.com/4a8bf6549b24c4c29/status/794458642376368128 Тight аnklеs Fеаt Кеllу Stаrrееееtt МоbilitуWОD
The hosts leg
2:47 it's Kelly's ankle
Hi Kelly ,so glad at last found out about you. this is very interesting. However I can get quite far down in the squat position but the pistol test and I am just completely shot away at it. The band exercises you teach are cool and will get hold of one. In other videos the band for a similar demo is placed supporting the sacrum area. What do you think is going on as to why I cannot perform even remotely the pistol test? thanking you in advance
Dorsiflexion. I have the same issue. I just stretch my calves for 5min each until they release before a squat set, and all good.
Wait so is it possible to increase your ankle dorsiflexion if you have bone spurs on your heels?
HI Kelly. I have been watching your videos all day since this morning and i tried the stretches you go through in this video. But can quite bow legs have an affect on my ability as to how far i can stretch ??
Also i have some pain on the outside of my left knee could you perhaps tell me what might be the cause and what i can do about it what i might be doing wrong??
Thank you
Regards
Navid
So........should we strive to have straight toes during a squat? I know there are millions of squat forms, however, I was once taught that 15-30 degrees is important to have as well.
awesome video!!! KELLY is a genius!
any updates on this guys progress?
I'd like to know as well
stil cant overhead squat the bar
This is exactly what I've been struggling with. It's hard to see though exactly where you put the elastic band. Is it under his butt or on his hamstrings?
Does anyone know the band in this video? And the resistance?
I just recovered from a broken and dislocated ankle with a complete tear of the ligament. I'm not sure what should I do to get back to a full squat range of motion, given the fact ive never been flexible or too mobile. How should I start? which mobility WOD should I perform for now?
How about assuming the squat and putting a barbell across the quads to force the knee forward as a replacement for this? I dont have any bands.
Kelly. What would you do if you do not have a band available??? say for at home or outside the box????
brilliant advice
Can you do a protocol on shoulder external rotation as you did on internal rotation?
Please :)
i have a dented in cartilge problem on my left ankle .. its been a year and its better but not healed. its still tight and catches dew to small tear in cartilage s well . i live in sol cal if you can help me or give advice
What's your take on using a bosu ball for ankle mobility?
RICK! Its been 12 years, can you squat now? I have the exact same issue. Tell me there's hope!
Good stuff.. great idea.. thanks for sharing..
I’m former Army, and I’m the same way. Been working on it for over a year and still can’t fully squat
Man, love Mwod.
P.S.
Where did he get those funky socks?
Honza, sorry but you're wrong. I can back squat but having tried overhead squats today I realised just how bad my right ankle is. You can bend forward to get low on back squat. On front or overhead squat the shin needs to track over the foot more. My ankles don't allow it so overhead squat and front squat much lower than my back squat (where I effectively fold in the middle) would let you think. This is a good article and has give me something to think about.
will this work for someone with equinis
If anybody could advise a good pack of bands to buy for mobility work or other stuff, I would appreciate it.
Rogue is high quality.
elitefts - USA
Is there a good way to do this stretch without the band?
Brandon, I have held on to a fence or pole and leaned backward and down into the same position, then worked the corner of the ankles. I don't think it works as well as the band, but you can still mobilize the ankle.
shannon1664 I would recommend a fence post or something else to hold on to. But a band is probably best.
Looks like a stability issue. If he can touch his knee to a wall with his foot 4 inches away from the wall while keeping his heel down, he has all the ankle mobility he needs. What it looks like hes doing is a sumo squat where his knees go out which brings his hip center of gravity closer under his feet. So instead of correcting the stability issue you essentially are improving his compensations? Also your rnt corrective exercise is further reinforcing what his natural compensation.
He clearly lacks dorsiflexion, which really surprises me isn't at all mentioned in this video. It's not so much the calf restricting him, but the dorsiflexion that won't let his ankle come up without his heel coming off the ground. You can clearly see this towards the end of the video... Also, Kelly has dorsiflexion equivalent to an elite olympic weightlifter.
They're both one in the same. The calf flexes to produce plantar flexion, when the calf is shortened (tight) we lack dorsiflexion.
+Alex Whalen But lack of dorsiflexion is not necessarily caused by tight calves. And tight does not necessarily mean shortened.
Lack of dorsiflexion and tight calves always occur together.
-Removed confusing sentence in edit
Alex Whalen Then call me your first counter example. I had issues with dorsiflexion in the bottom of the squat without tight calves. It was a motor control issue. Cressey actually has a good video on this where he talks about "tight calves" being one of the most overdiagnosed things by PTs when it often comes down to more a neurological issue. Moreover I've been working with a rolfer who actually addressed some severe issues on the anterior of my shin. My tibia was sort of stuck (he explained it more scientifically I promise) and jammed into the bones of my foot restricting my range of dorsiflexion. Now I'm much better off without a single calf stretch.
Alex Whalen As for long/short muscles, normal length muscles can be tight if there's structural issues upstream or downstream. Like if you are in anterior pelvic tilt your hamstrings will be constantly taut even if they aren't in a shortened state.
if you have ankle mobility issues what it is the best way to squat until you git it sorted out?
I have long legs with tight ankles and hips. Should I use a wider stance?
Focus on mobility mainly - For squatting you can easily add WL-shoes or 5 kg plates under your heel.
Jacob Becker
i recently started squatting. Ankles are my main problem, so for now i use 10 pound plates under my heels. They help me a lot.
This video has just pinpointed everything wrong with my squat. Thanks!
So wait. Is this a soft tissue restriction? As in calf or soleus. What if its a tendon which is restricting the movement
When do we ask about extension ankle rotation? If you want to sit on your heels, yes. If you want to wear pins swimming without your legs cramping up, yes. So you don't see it in your life but I see it in mind as an important restriction. My legs even cramp up at night so that I have to get up and walk to end the pain
Thanks for the support?
Isnt this because his toes were pointed straight that he fell down? You're supposed to point the toes outward a bit then track the knees over the toes by pushing the leg outward.
I got the same prob. Thanks
Is Rick's right heel off the ground when he's "camping out on the the corner"? I don't have the mobility to keep my heel on the ground right now and I'm unsure whether I should allow my heel to leave the ground as I compress on the ankle.
Shooting you knees out loads and the ACL and puts the knee is a safe position. To get an idea of what I mean, take your right middle finger and cross it over your right index finger. That's the ACL crossing over the knee joint. Now wrap your left hand around those two fingers. If you rotate your right hand clockwise (shove knee out), the "ACL" will tighten, load and become stable. If you rotate your right hand counter-clockwise (collapse knee in), the "ACL" will loosen and lose stability.
OK, quick question, My 10min squat test is ridiculously easy now (as are my Olympic Squats, i.e. high bar back, Ass-To-Ankle) with my squat shoes on (VS Athletics).
HOWEVER, when I go Vibrams, or barefoot, I have to strain to stay bottom, and get alot of stuffiness in one hip.....
Ideas on the fixes??
Hi Kelly, I tried this at home because I have bad ankle mobility and it made the outside of my knees ache. Is this normal or does this mean I have a different mobility issue? Just wondering if there is something else I should be working on?
This is brilliant
I get a lot of pain in my tendon when I overstretch it and it makes my whole ankle feel unstable. How frequent and far can you stretch your achilles tendon?
I wouldn't stretch to pain, that is your body telling you something. You can definitely do it daily to focus on the whole posterior chain musculature. Also I would work on your soft tissues through mobilizations and rolling, not just stretching. Also I would look into eccentric work for your achilles not just stretching.
Rollers are saving my life. Can’t recommend them strongly enough.
What stretches exactly?
you really are knowledgeable.
hahaha, so its the combat boots? that explains why my ankle mobility. I went to my physical therapist and he had me do pistol squats. It was an epic fail. Thanks a lot for this video man.