*SOME SQUAT INSIGHTS FROM THE MOBILITY FLEXIBILITY POINT…

*SOME SQUAT INSIGHTS FROM THE MOBILITY/FLEXIBILITY POINT OF VIEW:
(1) Position is power…
Sometimes limitations in flexibility and range of motion may prevent an athlete from achieving a proper
squat. This is an MWOD on mobilizing a pro MMA fighter can be applied to our athletes before strength
work and/or WODs:

http://mobilitywod.blogspot.com/2011/03/episode-191365-glen-cordoza-mma-and.html

(2) A few more ways to gain squat flexibility and stamina:

http://mobilitywod.blogspot.com/2010/08/first-of-many-beat-downs.html

*SQUAT FAULTS & FIXES:
Lazy Lumbar Curve (“Butt Wink”):
-Raise chest while engaging hip flexors by anteriorly rotating pelvis strongly
-Raise arms as you descend to bottom of squat

Weight Shifts to Balls of Feet:
-Exaggerate weight in heels by floating toes slightly throughout movement

Not Low Enough:
-Cue “Lower!”
-Use 12″ box or 10″ medicine ball to develop depth awareness

Knees Rolling In:
-Cue: “Push your knees out” or “Spread the ground apart with your feet”
-Touch outside of knees and have athlete press them into your hand

Train Wreck or When All Else Fails:
-Squat Therapy: Athlete faces wall in squat stance with depth target under butt. Have him/her slowly squat while maintaining control and weight in heels while holding arms over head, hands together, palms facing the wall during the entire movement. Athlete should be squat very close to but without touching the wall to ensure proper form.