Squatting
Squatting is a foundational human movement that we should be doing many many times a day.
Squatting is one of the best exercises you can do for your body and it is a highly versatile movement. Squatting requires strength, stability and joint range of motion. I like to categorize squats into two different categories: a strength squat and a mobility squat.
A strength squat is what you do when you pick something up or do repetitively over and over again
A mobility squat (aka deep squat) is a squat that works on full ankle, knee and hip flexion. This should be a squat of ease and rest. But many people in the western world have lost this ability and to it might not be quite so relaxing.
I myself have lost the ability to deep squat many years ago. But through persistent mobility and neuromuscular re-education I have nearly regained my deep squat. If I can do it, so can you!
Here is how to do a strength squat
Start by standing up tall with a dowel/hiking pole behind you touching the back of your head, in between your shoulders and your sacrum.
Maintain those three points of contact as you bend your knees
Think about sitting back into your hips keeping your chest relatively upright
Stopping when you lose any of the three points of contact or when your hips are in line with your knees
Then straighten your knees and hips as you stand back up
Try to avoid your knees from caving in or losing any of the three contact points
Think about every time you sit in a chair, or stand up from a chair, those are squats! Or when you are cleaning your house and squatting to pick up stuff from the floor, all those are squats and will add up in a day!
Stay tuned for a blog post about how to improve your strength squat!
Here is how to do a deep squat
This squat works on strength and mobility at the same time. Deeps squats are a skill that most adults have lost over time due to our sedentary lives and muscle imbalances. As a baby starts walking and playing with toys, watch how they squat down to play with toys, they are in a deep squat!
If needed, hold on to a heavy kettlebell, under a couch, or a door handle
Bend your knees and squat down as low as you can
Try to keep your heels on the ground
Try to hold for 1-3 minutes and then come back up
If you find that this squat is very difficult and you are not able to do it, or you can do it, but it feels uncomfortable, stay tuned for a blog post about how to improve your deep squat!