| Squat depth | 👇🏼a great post from @wildphysiofitness .
Anatomy and mobility dictate how an individual squats.
It is NOT a one size fits all movement.
Ankle range of motion has a HUGE influence on how someone squats.
Swipe to see the knee to wall test that will dictate whether you should squat with your heels elevated or not. How to perform:
1️⃣ Start with your foot flat on the ground and your toes 10cm off the wall.
2️⃣ Try and get your knee to the wall (keeping your knee over your toes) without your heel coming up off the ground.
3️⃣ If you can achieve 10cm slide your foot back to 12cm, 14cm etc. until you hit your end point.
4️⃣ If you cannot achieve 10cm slide your foot forwards to 8cm, 6cm etc. until you can get your knee to the wall while keeping your heel down.
If you perform the knee to wall test and don't achieve 12cm or more, elevating your heels during a squat will most likely help you achieve a more efficient and deeper squat pattern.
It shocks me when people perform weighted squats barefoot at the gym when they clearly don't have the ankle mobility to achieve it. Most of the time some bro or broette has told them squatting barefoot is more 'functional' (I hate that word and it is used too often in this industry). It ain't functional bro, it is just plain stupidity.
Yes doing barefoot, deep squatting, mobility work is a great idea but barefoot weighted squatting without adequate ankle range of motion is an injury waiting to happen.
Anatomy doesn't lie and you should never fight your anatomy to squat like another human. Either buy some weight lifting shoes or use weight plates (as shown) to elevate your heels if you lack ankle mobility!
Regram via @wildphysiofitness
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⚠ What's the best foods for fat loss? ⚠
Long story short,
There aren't any, all types of food consumed within a calorie restricted diet will help you lose body fat.
One 'good' food in isolation won't make you lose body fat, just like one 'bad' food in isolation won't cause you to gain fat.
A diets quality and the collection of foods that you eat can be seen on a spectrum from BAD to GOOD. Ask yourself, where do you lie on this?
I personally like the 80/20 rule, not the 100/0 rule....Diets aren't an 'on/off' switch, they are on a spectrum.
That being said, there are certain foods that help help you to lose body fat by making a calorie restricted diet more manageable. The sustainability and longevity of any approach is key. Granted, a diets balance and flexibility may become very compromised in some weight making athletes or bodybuilders.
But for most, this simply isn't the case.
Even your typical athlete, freedom with food choices is 100% allowed and is encouraged assuming that they account for the really important things, such as energy balance, food composition/quality and macronutrient intake MOST OF THE TIME.
So, here's what I would consider a healthy die: ✔️ MOSTLY consists of naturally occurring, minimally processed foods such as; lean meats, fish, wholegrains, dairy, fruit and vegetables.
✔️ It covers your calorie, macro and micronutrient requirements.
✔️ SOMETIMES consists of ‘free/junk’ food.
✔️ It’s balanced, sustainable and allows for social events.
✔️ It fuels daily activity and performance.
✔️ It allows you to achieve and maintain a healthy/ideal bodyweight.
From there, you can adjust and add certain factors to make things more goal specific. I.e. fuelling, recovery, competition strategies, weight making etc.
Think of your diet on a whole; not from a meal to meal or even a day to day basis. Think long term, think of the weekly structure and how your food choices add up over time.
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