Fix Your Deep Resting Squat in a Few Minutes a Day!
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- Опубліковано 21 тра 2024
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My eBook and training program: / thebioneer
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The deep resting squat is a position that everyone should be able to get into.
I'm not talking about doing a back squat to parallel at the gym with a heavy weight on your back and weightlifting shoes. That's an entirely different thing! Rather, squatting low to the ground with no weight should come effortlessly and we should be able to hold that position for a long time.
In fact, it is how we likely would have rested, prior to the ubiquity of chairs. The position is still useful today, too. We squat when we go to pick something up, when we're playing with our kids, and when we're winding up for a vertical jump.
The problem is that many of us have lost the ability to squat. This is not only due to sitting in chairs all day, but also due to wearing shoes with big heels that keep us in a constant state of plantar flexion (feet pointing downward).
This leads to so many unwanted knock-on effects. From tight hips, to a tight lower back, to rounding of the spine, to a general loss of athleticism. And it can result in injury.
How do we get the deep squat back? I've discussed several methods before - such as holding a weight in the goblet squat, or pulling yourself to the ground. Since then, I've started using what I think is a better method. And this method can be applied to all kinds of mobility in order to help you achieve your goals more quickly and with less risk of injury.
Don't ego stretch! - Навчання та стиль
Doing timestamps will make me more functional
0:00 - Intro: Fixing the Deep Resting Squat
0:07 - Importance of the Deep Resting Squat
0:42 - Benefits of being able to squat deeply
1:09 - Impact on everyday tasks
2:47 - Issues with forcing the squat position
3:16 - Problems with weighted stretches
5:06 - Personal experience with injury from forced stretching
6:00 - Limitations of physical proportions
9:00 - Steps to improve squat mobility
11:41 - Holding the deep squat position
12:45 - Tip to practice barefoot
15:29 - Conclusion: Summary of the approach
functional?
Thanks
Heels on ground, comrade found. Heels in sky, western spy.
I dunno, I see heels in air as the ninja squat.
@@JakanMcCaucaugh-zf4chHindu squat
@@gezzapk I like it!
Squatting Slavs
@@gezzapk
Huh. Good point.
When I privately trained in Kung Fu in High School, we had to stretch tremendously. He taught us to stay in each position, not come out of the position for about 5 minutes. If you are stretching, keep in the position. After a while, you will suddenly feel your nervous system (not the muscles relaxing) relax and remove that tension. At that point, you are really getting the benefit. Give that a try next time you stretch. Just gently maintain the position for a while and it's quite a surprise when it finally happens. At school, during our PE classes, they were all astounded by how far I could stretch. It wasn't that I was stretching a lot, it was all in the technique.
I'm very sorry to hear about your lower back, Adam. I wish you the best recovery.
Tip for all the gym goers: you can practice your deep squat position in between sets of bench. You can also use the bench to hold on to
I'll be really honest. I discovered your channel today and found a deep desire of mine finally being satiated. Every time I thought of modern fitness, I always wondered why every discipline has a such a narrow vision. No one really thinks of incorporating training methods to improve their brain function and using new technology to enhance old principles. It's like very little has changed in the ways of these disciplines. I always envisioned the ideal human physique is one that is capable of all feats of the body. Not disregarding the mind, not solely focused on strength or hypertrophy but training every single component of the human body. But when I thought of looking for all of these methods seperately from the overwhelming amount of information on the internet and compiling them after reviewing each one, it gave me a headache so I like others thought it's just better to train one thing as long as it keeps me healthy who cares. Finding your channel gave me new found hope and enthusiasm to start training. Love and a sub for this.
Informative as always.
in my mind it is necessary to wiggle a little the feet finding the right position, when deep in the squat pay attention to the weight distribution between different parts of each foot, left/right and heel, if all is equal then you have the right position and it is real resting position. Failure is when feet are too close or if the angle is not right. It is also important to find this sweet spot before working the rotations, it's nice in the conversation when you have to speak to different people in the circle.
This is just what I’ve been waiting for!!
Wonderful. Very Informative. Thank You for taking the time to make this video.
lol good timing, I was working on this the past month or so. Noticed my mobility, posture and lower back pain and tightness has improved. Very helpful!
My bottom squat position improved by doing empty olimpic bar overhead squats for many reps
I struggle to do this with a dowel rod. Maybe I should get back at it. Thanks for bringing it up.
Well done, Adam! I have been struggling with the "deep resting squat", and look forward to implementing the strategy noted. Best, John R.
Sensible, thoughtful stuff as ever, will give this a go.
Thanks for sharing brother! 👍
Best fitness UA-camr. And there are a lot of great ones.
I appreciate that you said "5'8"" instead of using the metric system.
Thank you my friend for this video.
I want to thank you for what you do, I know you'll probably never see this comment. But you really have motivated me at times.I am going to start to do the beginner work out and eventually I want to be as fit as you. I know no one can be perfect at everything like Batman, and I don't force that expectation on myself, but as chubby guy who avoids mirrors and being shirtless as much as possible I think I would really benefit from at least building aesthetics, and I like looking good, but I want more than to just look great, I want to feel great, I want to be able to work for a day without feeling a lot of pain for the ensuing three days. I used to do 10 situps and 5 pushups on that order to failure which helped but I think you can help me :)
Thank you much for this. Big help.
You seem like an intelligent and cool dude. Thank you for sharing the knowledge!
This video is beautifully composed. 🙂
Hello Adam, commenting from North England 🏴 💪
I do it a lot in the gym, logging each set on my phone and checking the next one in my plan, and sometimes really just resting a little extra. Adds up to a couple minutes per day.
Watching this while in a deep resting squat.
I bought my first vivobarefoot shoes last week. I'm really looking forward to trying them on trips.
If you haven't worn barefoot/minimalist shoes before and aren't prone to walking actually barefoot, you might want to ease into them.
A lot of people find their feet are getting a real workout for the first time in years. Not a huge deal if you listen to your body and let your feet rest if they get sore (just like any other workout 😊).
I got mine for running and after a week and a half or so I was good to go. That first session though, oof 😅
After years of back issues I found inversion on a board which allowed me to rotate from upright to inverted was a great aid to recovery. It was not the solution but it certainly helped by gently stretching all the joints and allowing muscles to relax. It certainly felt like blood flow and disk flexibility was improved as well (who knows on this point but felt like it).
I built up to 5 minutes a day and it allowed all the impact of a displaced vertebrae to slowly heal.
Give it a go and do a vid if you find it helpful - I'd be interested in your view.
On a semi-related note, who else enjoys wall sits and 90-degree air sits as a very simple workout? 👋
That along with horse stance at my standing desk during the day. It has just helped me stay "active" and in motion during an 8 hour work day.
Thanks for the quality VOD as usual !
One question not related to the video , where can I buy a similar t-shirt? Really like the aesthetics.
Appreciate if anyone know :D
I've found that holding even a light weight out in front of me, really helps me getting into a deep squat, while keeping my heels in the ground.
I incorporate this as part of a relaxing stretching routine before bed
I do a routine once or twice per week which involves squating in a deep resting squat for 30 seconds then squeezing my glutes and straightening my back in an active squat for 30 seconds. I alternate between these for 5 mins.
It burns! But it is really good for opening up the hips and stregthening the hip flexors, low back and TA.
I do this every day for 5-10+ minutes, as well as a horse stance everyday for 2+ minutes, oftentimes training something else while standing in the horse stance like TaiChi, or war yoga, or using kettlebells, clubbells, even holding a bar in my elbows. Sitting at the bottom of a squat for more than 5 minutes a day will lead to a lot more stability than training the low bar squat twice a week, even more so if you train both
I think it helped me to go back and forth between lifting the heels so my knee could fully flex and putting my heels down and lifting my butt as much as I needed to keep my back straight. Definitely hung out a lot with a rounded back armpits on knees. Strengthening glutes, rotators and hamstrings would have helped a lot I guess.
I am working on my ankle/deep squat mobility for a few years now. In the beginning I made progress fast just by sitting in the squat for 30 Min./day. I had some thick support ubder my heels I was able to reduce after quite some time.
Now I am stuck for a long time and nothing seems ro help or change anymore.
I will still continue working on it.
PS: Adam, I am curious if you know about Kinstretch and what you think about it.
Thanks as always for your high quality work - wish you all the best!
This is phychomotor ability. Each gesture is 50% rehab and 50% stretch/bodybuilding. It took me 4 months to manage ONE real good push up. But during the progression toward success, the difficulties were both my own weight and lack of forearm strength, but also in the mind, convincing myself that it was doable, then that I was capable of this and then executing the move, and after success I now progress and I do more and more volume. A deep resting squat was always natural for me as a photographer, but I can relate.
I was just rewatching your deep squat video yesterday! I've been a toe walker all my life my calves are suuuuuper short and tight, sometimes i'm scared i wont be able to fix it :[
Hi! Could you make a video of the possible training schedules or segmentations? I'd love it!
I've been doing the modular training you suggest in your functional training program, but I wont be able to have enough time to do it the next year due to study period...
yes thats such a good idea
Ya I’ve also heard, kinda like you said; the more you squat, it’ll gradually improve completely
I occasionally deep squat between sets at the gym. It just feels comfortable 😁
i challenged myself to get rid of outward pointing toes long time ago, had to do alot of mfr to neutralize all the dysfunctions, when i was running with the toes naturally pointing forward i noticed that i could run so much longer with the same energy, now i have been neglecting my body for a while and getting back into it, the muscles and conditioning faded but the correction if did has been affected but long from faded, i would recommend for most ppl to conceder doing it, hip pain back pain all of these should be tied into dysfunctional tensegrity chains
I haven’t been able to squat deeper than 90 degrees, since I was real young. I’ve been trying to figure out how to fix that for awhile now. Thank you
And I have lack of dorsiflexion on my left foot, from getting drop foot, back in 2015
I sure have been improving that, little over the years
If you look at a deep resting squat and flip the image 90° it resembles laying on your back with your knees up. You know like how babies do that and also grab their feet. So that is another thing to try. Lay on your bed and bring your legs up and knees up and grab your feet like a baby does. It wont help the ankle flexion but can help with the rest with weighted strain.
It also looks like childs pose.
Hey! What shoes are you wearing in this video?
I gave myself achilles tendinopathy trying to do this every day lmao. This was over months of stretching, and I wasn't stretching that intensely. I had no idea I was that weak.. too many sedentary years. I recommend working on strength for any mobility defecits first, particularly if you've not been active much over the years. I used to be pretty athletic but I guess even tendons will weaken if you're inactive for long enough. 😩
Yep - when muscles are weak, other parts take over, parts that aren't capable of those activities long term.
Hey, man, I have chronic tightness in my calves and hamstrings. What videos do you have, in addition to this one, on exercises or training I could do to improve that?
You might benefit from stability training for your knees and hips + core, in addition to mobility work.
I have bad mobility. I don’t know whether it’s a blockage like bone to bone, or muscular. I have an ok range when I test my knee to wall dorsiflexion.
I don’t quite follow how this approach will increase dorsiflexion... is it just a case that keep doing the motion and things will improve ?
Can I train "Zone 2 cardio" using only kettlebels? I can't run due to an injury and I am searching for a cheap home training alternative. Can a kettlebell be used as low impact long duration cardio alternative?
I cannot find out if I have ankle issues to get into a deep squat because my knees are currently a problem.
Ive able to do this most of my life with zero heel lift but its also always felt uncomfortable and tiring. Heres to hoping this helps!
What are those barefoot shoes called?
I can only do it with counterweight and I'm still not sure how to train to be able to do it
I actually started doing it again two days ago...
Do you work with bjj/bjj athletes
I can deep squat, have done for about a month now since coming across your channel. One thing I've noticed is that when I do a deep squat, relaxed letting it happen, I feel some tension around where the hip crease is on the front part of your thighs when I go down and back up ( I don't round my back and I use a wider stance for squats) I'm curious to what might be happening there?
Ta
Gluteus medius, and minimus tightness?
@@MrDaros89 I've been using a resistance band and walking side to side each way with it. That's helped the side of the glutes.
I suppose there can be tightness in the two you mentioned. Other question becomes what others muscles may cause that.
Hip flexor, Maybe?
Abductus, maybe?
I can’t remotely get into a deep squat. But I discovered something and wonder if it’s a reasonable approach: I can deep squat if I’m on the balls of my feet. (My ankles have limited dorsi-flexion). I’ts easy and comfortable for short periods. Then I can exert muscles to drive my heels downwards, It will only go a little, but over time (monthns) I suppose eventually my heels will reach the ground.
This works. Another thing to try is sit a plank of wood under your heels, or a gym plate, and do your low squat for x amount of minutes per day until it becomes comfortable, then find a thinner block of wood and repeat the process, eventually you will get down to something the size of a tile or a carpet edge, and then the ground.
Of course, there’s no reason why you can’t try both approaches. I just find the supported heel makes it easier to squat for longer duration.
For me personally, doing it the way people showed me, with that stiff and upright position, was always painful and messed up my back when I was told to do it anyway.
I don’t recommend staying still at all, I don’t recommend using the same form every time, I don’t recommend worrying about where your knees, ankles, shoulders, hip and back are in relation to each other. That’s way too much.
I recommend: listen to your body over absolutely everything else. If doing the “perfect stretch” hurts then stop. God I wish I hadn’t listened to my idiot coaches who thought they were doctors.
I stretch every day and I am more flexible, and in much less pain, than I have ever been in my life. Thanks to corrective exercises that I learned myself and then altered to fit my body, and listening to my body over everything else.
The advice I followed to the letter was wrong for me, and my body will never be the same because I followed it obediently. Don’t do what I did.
I grab a kettlebell or two light ones and hang out in the bottom of a goblet sqout or a dubble Kettlebell front sqout. For a minutes a day, and that's that for me.
So the bioneer is a comrade
I mean unironically, his video on movementpunk condemned private property
@@andrewdunn8778 I don't remember it. I will watch again.
@@andrewdunn8778 Just to be clear - that was specifically the gigantic plots of inherited land, especially when it is sealed off from public access (but also just anyway). It has been estimated that roughly half of all land in England is owned by 1% of the population. And that’s not cool…
My squat seems to be held back more by tight adductors than limited ankle dorsiflexion
I try to squat and I feel like I have to splay my legs out wide to get as close to touching my heels on the ground when squating. My legs then feel like their splitting apart.
None of the Vivo discount codes seem to work :(
i feel like i can do a rested squat for like 1 minute but doing so me knees and feet are really far apart
Hey Bioneer? Did you delete a video on working out for STATUS or was that my imagination?
I did not :-)
Training for Dates and Status (Is Destroying Your Gains)
ua-cam.com/video/vwCcQ9Zbtvo/v-deo.html
i always get groin/hip pinches trying to get to low on a squat😢
A tip I would add is calf ball rolling and wall ankle mobilization, as ankle dorsiflexion is the thing many people need to help with the full squat, especially to reach the hardest one: feet together side by side, bum on calves/heels, and arms overhead.
"Full squat test (levels 1-5)" Ryan Ford watch?v=0vzlOIjgi-M
My femurs are so long that my knees go into my armpits when I squat deep. It's an absolute curse.
How tall are you?
@@supergamer580 6'5", with a femur length of roughly 24 inches.
I am very somewhat similar.
I can widen my stance. Mind blown. Should be so obvious but I was forcing myself to a form I thought was ideal. Sometimes I feel so ignorant about my own body.
Dude I have these sorts of revelations all the time and it’s my job 😂
Especially the ideal form thing - we’re all built quite differently so what’s “ideal” for one person isn’t for another. A wider stance helps a lot of people with their deep squat, in fact 🔥👍🏻
3 minutes in. That's me. FUBAR.
I have an odd squat feeling, like a support tendon in my left knee does a little pop out when i squat deep. Hoping that this helps!
Mine does the exact same thing, have never been able to figure out why!
Probably stiff knees
Sadly no; it feels like the left outer side tendon, and it doesn't hurt. Still have full range of motion, but the pop is unnerving!
@@Woozy.0 I think it's some genetic thing because my brothers does the same
my knees break 90 degrees on a good day
A squat pan toilet will help you out with this movement
Its how I sit in my office chair tbh XD
I suppose that means thousand of hours of FPS gaming was my training lol
I can't do it :(
“It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
- Socrates
I don't know if he said that, but he wasn't the most athletic philosopher in his house...
@sirpuro3001 totally untrue! While in his later years he did sport a big belly in his youth as a soldier has stories about his famed endurance!
*snail*
Involuntarily gagged because of it a little bit 😅 he got me there.
can we talk more about biceps. your, specifically.
15:07 Wrong. They don't make shoes for the scenario where your shoe size is over 14.
Gopniks are champions at resting squat 🤣🤣🤣
Child's pose will help with yhis also.
I squat to shit
I think it's useful after all
Squatting like that to defecate, should indicate a lot.
You often need to be relaxed to void yourself, and being strained or tense or extremely uncomfortable in the position youre _ meant_ to do that in, should say a lot to us.
In 16.58 minutes
India people be like: We do this everyday.
slant board
Кто-нибудь, обьясните этому мужику, что сидеть на кортах на лавочке не культурно
I used to poop like a human throughout my childhood so this has never been an issue