The Easiest Ways to Squat When You Have Mobility Problems

Squat lifters will always argue about how deep people should squat , but perhaps the mobility of your ankles, calves, hips, upper back, or whatever will prevent you from going deep enough with good form. This video shows you how to squat regardless of your mobility.

The best thing, Thrall suggests, is to get back to square one and learn to squat with only your own weight. This is sound advice and goes a little further to figure out exactly what you should be doing to improve your squat pattern based on crappy mobility.

  • For really very poor mobility: This exercise involves wrapping the band around the squat rack and placing small weights below the heels. Holding the tape and standing with your heels on the plates, squat down, keeping your weight centered (without leaning forward or losing balance).
  • For very poor mobility: same as the previous exercise, but without the weight under the heels.
  • For poor mobility: Thrall introduces the goblet squat here. He uses a dumbbell and invites you to put your heels back on the cymbals to squat. The dumbbell serves as a counterweight.
  • For normal mobility: the fourth phase holds the dumbbells and lowers the plates under the heels.

While Thrall invites you to start where you are most comfortable, I would suggest that you start from the bottom to solidify your foundations and return to the top. Set aside at least two weeks for each phase.

How To Squat With HORSE Mobility | Alan Thrall

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