Fix Your Deep Resting Squat in a Few Minutes a Day!
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"Harmony in Every Heartbeat
November 8, 2024
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 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.
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.
Do you work with bjj/bjj athletes
I cannot find out if I have ankle issues to get into a deep squat because my knees are currently a problem.
can we talk more about biceps. your, specifically.
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.
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 ?
This video is beautifully composed. 🙂
I incorporate this as part of a relaxing stretching routine before bed
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.
My squat seems to be held back more by tight adductors than limited ankle dorsiflexion
None of the Vivo discount codes seem to work 🙁
India people be like: We do this everyday.
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.
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
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 😀
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 🙂
Sensible, thoughtful stuff as ever, will give this a go.
Кто-нибудь, обьясните этому мужику, что сидеть на кортах на лавочке не культурно
I can only do it with counterweight and I'm still not sure how to train to be able to do it
In 16.58 minutes
15:07 Wrong. They don't make shoes for the scenario where your shoe size is over 14.
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.
snail
I used to poop like a human throughout my childhood so this has never been an issue
Thank you much for this. Big help.
i always get groin/hip pinches trying to get to low on a squat😢
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.
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?
What are those barefoot shoes called?
I bought my first vivobarefoot shoes last week. I'm really looking forward to trying them on trips.
Best fitness YouTuber. And there are a lot of great ones.
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
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!
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 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.
Child's pose will help with yhis also.
Hey Bioneer? Did you delete a video on working out for STATUS or was that my imagination?
You seem like an intelligent and cool dude. Thank you for sharing the knowledge!
A squat pan toilet will help you out with this movement
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 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!
My bottom squat position improved by doing empty olimpic bar overhead squats for many reps
You might appreciate Movement by David?
https://www.youtube.com/@MovementbyDavid
Perhaps?
my knees break 90 degrees on a good day
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. 😩
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.
I can't do it 🙁
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 :[