30/30 squat challenge - practical implementation ideas
I’ve had a few people tell me that they can’t even manage to get into this squat position.
While it definitely can be difficult at first, there are ways to ease in to the practice, regardless of the level you’re currently at.
There is no shame in using various things to help you on your way.
You have many options;
1. Holding on to something (or someone). Table legs, human legs, heavy weights, poles, whatever you can comfortably grip and maintain a squat position. Squatting with a partner is also an option, easiest to perform by monkey-gripping each other’s arms. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Elevating your heels. Along with tight hips, the most common reason that most people cannot assume the resting squat is due to poor mobility of the lower limb. Tight calf muscles will leave you unable to perform a decent flat-footed squat. So to stack the conditions in our favour, we can rig the game a little, by elevating the heels with books, old newspapers, mats, or by wearing platformed shoes. You may have seen people wearing ’squatting’ or ‘lifting’ shoes at the gym. IN THE SHORT TERM they will serve to put the wearer in a more advantageous position to perform a squat. IN THE LONG TERM, however, they will change nothing about the wearer’s poor mobility in the lower limb. They are nothing more than a band-aid.
Be creative, and don’t let these small impediments derail your efforts.
#idoportal#idoportalmethod#squat#knees#ankle#hip#spine#80 /20 #bangforbuck#mobility#stretch#rangeofmotion y
Dealing with upper back tightness/restriction?
It's something we work on with many of our clients here at Catalyst. When your upper back is restricted and you can't lay on your back, keep your back flat against the floor, and reach overhead and touch the floor with your hands, there's a problem.. well, there's 2. First, you lack upper back mobility. You can't extend those vertebrae properly because of overly tight anterior musculature (pecs upper traps, lats) and stretched posterior musculature (rhomboids, mid/low traps/seratus.) Second, your rotator cuff muscles are also restricting you so you've lost a lot of external rotation at the shoulder joint itself.
Quick fix? Here you go. Second picture. Lay vertically on a long roller. This actually conforms to your spine and puts you in a great position. Next, hands overhead like you're being arrested. If there's no pain, embrace the stretch. Once it gets easier you can slowly work to put your arms overhead farther. Bryan has exactly zero patience, so he's using 2.5lb weight plates to enhance the stretch a bit more. Unless you know your body well, please use no resistance in the beginning. Eventually progress to maybe a can of soup in each hand.
Hold this stretch for up to 5 min. Your hands may tingle, that's ok. To get out of it, take about 30 seconds and slowly hug yourself.
Immediate improvement? Yes. Look at the third picture. Is it here to stay? No. Not unless you take this opportunity to strengthen all of the stretched muscles in your back, and work on this stretch a few times per week.
www.catalyst-spt.com or call 289-396-8655 to get yourself assessed and moving safely and properly for the rest of your days.
My ViPR ! The ultimate core strength challenge! 🔥🔥 Starting position: straight arm plank, each person to hold opposite ends of the ViPR in neutral grip. Simultaneously raise ViPR (this one is a 8kg), one pulls and the other offers a moderate to heavy resistance during the pull. Then swap forces. 12 reps each arm.
Tips: Stay aligned during the movement (neutral spine, hips in line with body) Set the distance between partner from arms length to full arm pull for maximum range of motion and to activate the core muscles - in this case the obliques mainly and lats too. Another great exercise for strength and stability! @benediktas.big.ben #vipr
Back for Day 19: Range of Motion (RoM).
How can a hindered range of motion affect You?.
Reduced range of motion means less muscle stimulated, less strength, greater risk of injury, and can make everyday life very uncomfortable.🙄😏
Improve range of motion through release of fascia and muscle situated around the joint you have an issue with. Distraction techniques will allow your body to reset the joint, and mobility can help improve RoM while allowing you to get into 'uncomfortable' positions and make then COMFORTABLE. 😍
There is so much more to discuss with this topic but I made it as simple and as easy to understand as possible; these are shot in 1 go.
If you need help with your fitness journey contact me through DM or at firstname.lastname@example.org. .
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Visit www.recoveryhero.eu, add the items to your cart and use the code BLACKFRIDAY20.
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FLEXIBILITY - One of the best ways to increase your flexibility is by stretching. By using Proprioceptive neuromuscular facilitation (PNF) stretching I am now able to perform a much deeper barbell squat. What a difference a year makes!
By working with your natural reflexes, PNF stretching is an easy and effective way to increase your overall flexibility and range of motion.
PNF causes the brain to go ‘I don’t want that muscle to tear’ and sends a message to let the muscle relax a little more than it would normally.
I like to incorporate this type on stretching into my clients regime. They may not like me while I’m doing it but they know it’s for the greater good. #flexibility#pnf#stretch#rangeofmotion#dailylife#greatergood#exercise#motherfithertford#hertford#legs#glutes#tricks
I've been working with Ash for 4 years now and rebuilding and strengthening through her shoulder. She's a hairdresser and continually finds that her arm goes numb during when it is used too much, either during a workout or a hair cut. We've done an awesome job building her strength and mobility back up and now it was time to release some of the tension built up in that rotator cuff. Look at the improvement of her external rotation! She even did a hair cut later that day and didn't feel any pain or numbness.
This is a common complaint from my one sided workers - hair dressers, hygienists, servers, etc. There is a total imbalance created in their upper body which ultimately trickles down and they find they also have lower back and hip discomfort or pain. Creating the stability and releasing the tension built up in these areas can establish harmony in the joints and body.
Interested in finding out how your body feels after a session? I'll be releasing a promo for December next week so stay tuned!! .
A Good Day Yesterday⠀
1 - Dad had a stellar workout with physical therapist, Michael Feely ⠀ - Making noticeable improvements⠀ - #GettingStonger ⠀ - #RangeOfMotion ⠀
2 - My 84-year-old Mother’s #Smile yesterday ⠀ - After I asked her what she thought of all the Powerful White Men who are getting their “Justice” for Bad and Inappropriate Behavior⠀ - I can remember how Mom was treated back in the day⠀ - I can remember as a child how White Folks treated her in public with Dismissive and Marginalizing comments and looks⠀
Good to see you yesterday Michael⠀
- Too bad you don’t have Social Media⠀
- Mike’s Website⠀
- FYI, I also played tennis with Mike at Eastmoreland Racquet Club (way back when)⠀
SE Physical Therapy, Michael Feely, RPT⠀
Standing Machine Calf Raises...TRY IT 🙋🙋🙋 I see this exercise done in standing and sitting or on a leg press with so often people moving their ankles quickly and through a very small range of motion 😕😕😕 It is so important to work FULL RANGE OF MOTION and CONTROL with any exercise, but especially this one, as we tend to get TIGHT in our calves (limiting a healthy walking and running pattern) and also because the calf muscles tend to work more when LENGTHENED (controlling dropping your heels down during this exercise) during our daily activities like coming down stairs, running, stepping off a curb, or landing from a jump.
*Keep body and legs straight with shoulders staying over toes through the motion
*Abs stay engaged
*Drop the heels down SLOWLY as far as they will go, feeling the stretch
*Push through BIG toes as high on toes as can go
*Control the dropping down of the heels
*Work through the FULL range of motion (weight does not have to be heavy to feel this in 5-8 reps)
*Go to fatigue or form failure
#mobilityfun #stronglegs #fitness #variety #rangeofmotion #versatile #anklemobility #calfraises #improveswalking #powermuscle#propelsusforwardandupward
A found a workout buddy. His name is “T” (because I can’t pronounce his actual name and he knows it 😂) He just recently learned this move (skin the cat) and did a pretty awesome job, even with a backpack on! He WAS a little rough on his shoulders, but we’ll sort that out. 😜💪 #HealthyShoulders#FullRange#SkinTheCat
One of my pet peeves as a coach/trainer is people not going all the way down on their squats, specifically for the back squat 🤷🏻♂️
In every type of gym environment I have worked in I have seen some sad squats 😢 from 24 hour fitness style gyms to CrossFit gyms and private facilities. No one is immune to seeing the sad half squat being performed. It is so sad because you are leaving so many gains 💪🏼 on the table!
A good coach won't let their clients get away with using half range of motion on a pull-up so why would you let them get away with half assing arguably the best exercise for the body❓ If your coach lets you half squat find a new one❗️Don't we want our clients to see the full benefits of the squat⁉️
The vast majority of people do not squat low enough do so for two reasons in my experience. Their EGO won't allow them to take weight off of the bar and perform the exercise correctly! Or they aren't getting quality coaching.
It's cliche to say that the "weight doesn't matter" but it really should NOT be a concern at all, when you squat with the full range of motion you will increase the muscular recruitment of the back, hamstrings, quadriceps, and glutes which will make you stronger!💪🏼
Another benefit is that you will be able to keep and even improve flexibility by putting the joints through the full range when going through a repetition. Full squat to get the full benefits.🙌🏼
PANCAKE SPLITS TIP:💡 Isometric middle splits with a forward lean are a great way to centrate the hips in the socket before doing the pancake splits.
For people who don’t have an ideal bone structure for flexibility (me) this can be an invaluable way to gain a few more degrees of range of motion.
If you want to learn how to gradually build up to this position, check out the 45-day Pancake/Middle splits program at GotROm.com (on sale now for 30% OFF) 👊😎
My BLACK FRIDAY (or Flexy Friday 💥) deal starts now! 😎
Here's how to get flexible and save money:
1.) Use coupon code BLACKFRIDAY at GotROM.com
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Passive range of motion (assisted) is when someone else moves a joint for you.
Normally we only seek a chiropractor,doctor, personal trainer, or any other professional who services individuals. When an injury, sometimes large weight gain, or when any accident occurs do we seek a professional for help.
Why not have a detailed assessment with a full body report to prevent those occurrences?
Or.. When the professional assesses your body why not have your own specific detailed report of that assess enemy with corrective measures to take to get yourself back to working order?
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• When squatting with barbell:
-Tuck your elbows under
-You have to look up
-Align your feet nice and square w/ your toes pointed out
-Your knees go out as we go down
• Go down into the squat:
-Your knees are pointing out
-You reach your heart forward
-And engage your gluteus
• Common mistakes in squats:
We think we are square from head to toe because we are facing forward, our chest is up, and our feet are in a good position, but we don’t check our hips!! They could point to the left or to the right hand side creating a big imbalance. This could be due to a knee injury, one leg being slightly longer than the other, it could be because of a job where you are sitting down all day, but this torsion in the hips is a very common problem.
The solution is to squeeze the gluteus really tight to realign the hips and bring them back to centre.
Imagine that you have a bundle of £100 between your gluteus that could fly away if you are not squeezing tight enough 💸😂 maybe it can help!!!!!
Mobility is the ease of movement throughout a full range of motion at a joint or over a series of joints.🤸🏻♀️
Or, in other words, your ability TO MOVE freely and easily. More specifically, your active range of motion (AROM) is how much movement YOU can access and control. 💪🏻
In contrast, flexibility is your ability TO BE MOVED freely and easily. Your passive range of motion (PROM) is how much movement you have access to, but you may not be able to control/stabilize an entire movement. This laxity (looseness) in the joints increases your risk for injury. 🤕
So, how do we become more mobile?🤔
We actively work on mobility. -
Refer back to the top for that definition again. Or try out the movements previously posted.😉
And remember, it’s not all about strength and speed.
Without mobility we risk biomechanical maladaptations (movement compensations/asymmetries) that may lead to dysfunctional patterns, injury, and pain.
Be mobile, be capable, be strong.
Active range of motion exercises help improve joint function.
Range of motion is how far you can move your joints in different directions.
These exercises help you move each joint through its full range of motion.
Movement can help keep your joints flexible, reduce pain, and improve balance and strength.
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Elevating the heels decreases range of motion at the hip and improves range of motion at the knee, helping to recruit more quadriceps muscle fibers.
Heavier loads can be lifted with heels elevated squats because of improved range of motion and improved neural drive.