Talking
about Squatting
“Don’t put Fitness on a Dysfunction” Gray Cook
Mobility releasing the tissues
and so we can get the proper mobility to perform the “lifts”
Soft
Tissue Work: Foam Rollers Rigid Balls as Hurley ball
Quadruped
T-Spine Rotations;
Active Leg
Raises with active core maintain one leg extended
Quadruped
Rock with core activation
Static Motor Control: Facing a Wall Squat; press Knees Out with Kb or Elbows Bar Squat
Squat
and fight for the positions, get some help by a TRX, Cable, Pole whatever makes
you in the position:
The Wall Squat to ball
A squat facing the wall, keep your hands against the
wall but don’t touch it. Touch the ball and Stand again.
Press the Knees Out
A
squat with a kettlebell (or if don’t have use your elbows) in front of your
body. Your elbows are pointing down and out. Stand with your feet in a shoulder
width stance. Lower yourself down into a deep squat - your elbows should be
inside your knees. Use your elbows to push your knees right out.
A
squat using a racked bar, whilst standing close to it and with your hands/arms
in constant contact with the bar. Hips go back, Knees out of the way ;) On the
way up, squeeze your glutes, and drive through the heels to rise
Front Squat
Your shoulders support the weight, not your
hands. (ooh but that’s hurt’s!!! come on…) Your feet should be about shoulder-width apart
– slightly wider than for a back squat – with your toes pointing slightly
outwards. Get thos elbows parallel to the Floor, the pictures shows a mobility
drill (left and Right)
OVERHEAD SQUAT
Squat with a Tube Over your Head, keep a beautiful, upright, deep squat with perfect form. It’s a very good Assessment for Quality of movement.
Put something under your Hells so you can maintain “a
beautiful, upright, deep squat with perfect form”
Master the Movement With a unload Bar,
remember Gray Cook “don’t put fitness on a dysfuntion.”
Personal Trainer
Renato Caetano
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