Weitere Hilfen:
by Swagman · 32 things on Twos
- Hold something in front of you (Toilette?) wenn komfortabel, dann:
2. Use a weighted object dann
Once you’ve mastered this practice, try lightly tapping your glutes on the bench while maintaining good form. Soon enough, you won't even need the bench and you'll be sitting back in squats like a pro.
- Zusätzliche komplette Übungsreihe
- Infrease Range of Motion
- If you have trouble sitting down into the squat, you can work on increasing your range of motion starting from the ground up.
- Sit on floor with feet shoulder width apart. Do crab swings, by moving your butt back and forth between your feet and hands, increasing range of motion over time.
- Eventually you’ll move your hands and feet closer together, and work on pushing your butt through the heels as much as possible.
- Next you’ll walk your hands forward until you are in a squat position, and walk in and out of the squat.
- Finally, get into the squat and rock your body side-to-side and back and forth.
- Work on Your Body Positioning
- Once you’ve got enough range of motion to get into the squat position, you can start paying closer attention to how your body is aligned when getting into the squat.
- Foot Position–Your feet should be about shoulder width apart, turned out slightly, in the beginning. Eventually you want to be able to squat with the feet in any position.
- Back Position–Work on gradually straightening the back, and sitting back on your heels.
- Perfect Your Technique Without the Use of Props
- Finally, once you’ve improved your balance and posture using a prop to assist you, you can start working on your technique without the help of the wall. Here are some technique cues:
- Keep feet shoulder width apart.
- Roll shoulders back and down, and with arms extended, point thumbs up.
- Sit the butt back as though you’re sitting into a chair.
- Keep the chest up.
- Maintaining that position, stand up straight by thinking of a rope pulling you through your head.
- Recommended Program
- Spend 10 minutes total on the stretches afterwards for the ankles, hips, and back. Choose 2 to 4 of the most difficult stretches.
- Then spend 10 minutes on whatever progressions you are up to from above. So, if you’ve worked through most of the Range of Motion section, but you’re up to the last step of rocking back and forth and side-to-side in the squat, spend 10 minutes on that.
- Further Progress (down on page)
- Stretches (🡪 Email from gmb.io) 🡪 eintragen
- Video Foot and Ankles Exercises
- Video Hip Mobility Series
- Video Spine Mobility
- Note
- Passively squatting for long periods of time, as many people recommend, is fine, but it’s really not the most efficient way to improve your squat.
- Work on the stretches and exercises recommended, and you’ll see much faster improvement.
- Zusätzliche Übungen ankle dorsiflektion
- Hüftmobilisierung