Deep squats well below the parallel of the thighs to the floor are generally considered by strength trainers to be an unmistakable sign of an athlete with good joint mobility and not suffering from injuries. However, if you simply cannot get into the mentioned position, how should you squat deeper? Focus on muscle fibers quality, motor control and strength.
When even just the slightest bend in your knees will cause your joints to stiff you skip squats, right? However, skipping the exercise due to stiffness will make the problem worse and you will end up with even more limited mobility. You need to focus on improving mobility.
The most common cause, quietly affecting millions of people in developed parts of the world, is called the sedentary lifestyle. You can't squat deeply if you've never tried it. Also, your idea of squatting may not be correct, and what you consider deep is not really. The knee will only do what the foot directs and what the hip allows.
Solution
Relax, master and strengthen. In practice, this means massage and stretch to loosen stiff muscle fibers around hip, knee and ankle. It is about improving mobility. Then you have to practice deep squats - either with or without the help of a power stand or the TRX suspension system. Finally, you need to strengthen your newly acquired range of motion by performing slow squat sequences that accentuate muscle tension.
PROGRAM
- massage the foot with a tennis ball twice a day/60 reps2
- stand against the wall with your feet in an alternating position, with the front foot firmly locked to the floor about 15 cm from the wall. Bend your front knee with your hands on the wall until you touch the wall (2-times a day/10 rep)
- Hold on to the TRX power stand or suspension system and squat as deeply as possible. Gradually try to get rid of the support and fix the standard squat depth.
STRENGTHENING
CVIK
SERIES
REPETITION
PACE**
Squat with barbell on shoulders
2
10
5-5-5
Use 50% of your maximum for one repetition.
n terms of pace: the first number refers to the length of the squat descent, the second figure represents the delay in the lower position and the third the time to get up from the squat. Time data are expressed in seconds.