Squat and Deadlift Mobility
- 01-25-2013, 10:05 AM
It usually starts at the hips and works down to the feet.
If the pelvis is rotated anterior (due to tight hip flexors...does she work a desk job, wear high heels often, or do a lot of leg raise type exercises) then that will internally rotate the femur (thigh bone). As a result, the adductors shorten and the abductors are lengthened and become weaker. If we move further down the skeleton, you might also see the feet flatten (pronate, lose the arch, etc.) during the squat.
To fix it, as mentioned above are coaching cues.
Stretch: adductors and hip flexors
Strengthen: abductors and gluteus maximus
- 01-25-2013, 12:26 PM
Time to whip out the box for her. What kind of shoes does she wear while training? This has a huge effect on the balance of the body and what you should wear for athletics/running is often different from lower body training.M.Ed. Ex Phys
01-25-2013, 12:31 PM
Shoes aren't the issue. I have her in zero drop trainers. Also been putting her thru different height box squats and different foot placements to help her improve form and find her sweet spot. I'm going to work with ZirREds suggestions. Thank you gentlemen
01-25-2013, 12:40 PM
M.Ed. Ex Phys
01-25-2013, 01:00 PM
01-25-2013, 01:22 PM
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01-25-2013, 02:01 PM
This isn't a bad shoe for training in. Nike Free Trainers (not 3.0, 5.0, run, etc.)
I have the live strong male version.
They have a solid heel and toe, and enough heel elevation to do well in low bar back squatting.
My wife has a similar pair, and we see a difference in her squatting in those vs. minimalist NB runners.
01-25-2013, 02:50 PM
i know this is a bad angle..legs again on monday ill get another up..i know my tibia isnt vertical thats for more quad activation. because thats what i am focusing on now..i already gotta donk. but my knees do stay behind my toes..and agin my hipflexors were killing me.. i am currently taking anatomy so im not completey familiar but id say the psoas major. the flexors towards the groin
01-25-2013, 05:05 PM
Increase your calf mobility, get a better pair of training shoes. Increase your anterior tib strength.
Tight hip flexors will cause you to come forward, especially in conjunction with weak deep core muscles. So its time to work the bridges.
Also, if you have the ankle mobility, there is nothing wrong with your knees coming over your toes. Its only when you cannot maintain contact on the ground or the load is no longer over the center of gravity that it is an issue. Look to olympic lifters.
01-25-2013, 05:06 PM
Just an anecdotal report on the shoes vis a vi squatting, I bought a pair of adidas powerlift trainers because they were on sale, and It made squatting much more comfortable.
Before when I would squat in anything other than my converse pro stars, it was a little uncomfortable, but the powerlift trainers really do make a difference. They don't bump up your numbers by 15 pounds like some reviews claim, but they make squatting properly much easier.
01-25-2013, 05:36 PM
Thanks jason. Ill make some tweaks and get a new vid up on monday.. I think thats is my Full ROM. If i try to go any lower my but dips under shifting the weight forward and rounding of the limbar cud that be because of the tight hipflexors or some other kind of muscle imbalance. Bridges like supine bridges glute barbell bridge and pull throughs?Originally Posted by ZiR RED
01-25-2013, 07:00 PM
01-25-2013, 10:14 PM
01-26-2013, 08:51 PM
01-27-2013, 03:26 PM
Thoracic mobility, and especially the ability to extend the thoracic vertebrae is important for maintaining good back posture during the dead lift and squat. Use this as an activation and mobility drill.
01-27-2013, 03:34 PM
01-27-2013, 03:48 PM
Check out this thread for some good ideas to increase mobility and stability in the shoulder girdle, which should really help you keep the centered over your body.
01-31-2013, 01:13 PM
A little more advanced hip mobility. Once you master the cossak squat and strider, you can start adding a few exercises together to increase motor programming and make the mobility work more challenging and enjoyable.
01-31-2013, 01:14 PM
Psoas activation. I may rant about how sit ups and leg raises and all the other silly ab exercises only target the psoas; HOWEVER, many people have dysfunctional psoas ROM and strength such that they cannot do a standing single leg knee lift above 90 degrees, which in turn compromises performance. Correct it.
01-31-2013, 01:15 PM
01-31-2013, 04:04 PM
01-31-2013, 04:19 PM
01-31-2013, 05:23 PM
I use this exercise to train the horizontal jump and to improve sprinting power, but it can also be used to activate and strengthen the glutes and hamstrings in a dynamic nature.
02-23-2013, 11:43 AM
Just did these on an active recovery type thing at home and notice my right psoas is weaker. Kind of makes sense on my right side being worse than left on unilateral work, as well as being more susceptible to strains.Originally Posted by ZiR RED
Gonna work up to the one above this.
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03-01-2013, 12:41 AM
Competition bound 2014
03-01-2013, 11:32 AM
03-01-2013, 09:19 PM
Competition bound 2014
03-02-2013, 06:11 PM
03-04-2013, 12:23 PM
03-06-2013, 05:14 PM
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