HOW FAR TO GO IN A SQUAT? TECHNICAL EVALUATION AND TIPS!

Have you ever wondered how far down you go in a squat? previous article on squats, we explore how to improve your squatToday, we're going to take that knowledge a step further. In addition to telling you how far we've gone, we'll explain two of the tests that help us evaluate our clients' mobility in EmPawer and show you our Coach Andy's favorite exercise for improving it. Let's get started!

How far to squat? Flexibility and mobility

It's clear that you are here to know how far to go down in a squat, but we would like to first make it clear that one of the main limitations for working a deep squat is usually the mobility, mainly of the hip and ankle. So if you want to perfect your squat, you'll need to focus on it. ☝️

Although it is a word that is often heard, I have found that sometimes The word mobility is often confused with flexibility. Although many exercises involve working together, it is important to note that they are not the same.

La Flexibility refers to the elongation of tissuesWhile Mobility focuses on the quality of movement in the joints.

For example, if you tie your shoelaces with your legs straight you would be working on your hamstring and calf flexibility, while using a deep squat or lunge to tie them would work on your hip and ankle mobility. Understanding the causes of limited mobility It is the first step in establishing effective procedures to solve the problem.

How to assess my mobility? Mobility and flexibility tests

Let assess your mobilityTo do this, we recommend taking the following tests barefoot and recording them from the side for a thorough evaluation. This way, you'll have proof of your starting point and see your progress. 😉

To assess your ankle What we will do is a Ankle dorsiflexion test. Find a wall and kneel near it. Place your foot about a hand's length away from the wall. From this position, move your knee forward, trying to touch the wall with it. Your heel should remain in contact with the floor.

If your knee manages to be aligned with your toes your range is “improvable”, The objective would be to reach the wall with your knee.Don't forget to do this with both feet, as it will be interesting to assess whether there is pain or imbalance between both sides.

To assess your hip mobility we will make a deep squat. As you do this, notice how you descend and if there are any restrictions or discomfort. Make sure the soles of your feet are always in contact with the floor. When the hips lack adequate mobility, two things can happen. First, the knees will lose stability and begin to arch inward. Second, the lumbar region will not be able to remain stable and will collapse into a rounded position, which is known as a "butt wink." (I.e.

You can measure hip flexion drawing a line with the torso and another with the outside of the upper leg. The tighter the angle, the more flexion at the hip. You can see clearer examples in this YouTube video that we recorded with the help of our coach Andy.

Each of these movement problems wreaks havoc on our power and increases our risk of injury. sedentary lifestyle and sitting for too long they are Two reasons why we develop rigidity. ⚠️

How far to squat: Tips for improving mobility

Now that you know what your areas of opportunity are, we will share with you Coach Andy's favorite exercise, and we will give you tips to improve your mobility significantly, and we'll tell you how far to go down in a squat.

To make the Coach Andy's favorite exercise you will only need to invest 3 3 3Ie ????

3 minutes
At least 3 times a week before your workouts, or at home
for 3 weeks

Step by step to improve your mobility

Take note of the step by step to improve your mobility and your squats! 💥

Aim to go to the bottom of your squat, as deep as you can go.
Evaluate whether you are shifting your weight toward your balls or your heels, and play with it a bit by shifting your weight forward and back.
Now stay in the center for a few seconds. Try to open your knees with your elbows, trying to keep your torso vertical.
Now we're going to shift all our weight onto the ball of one foot without raising our heel. Hold this for at least 20 seconds, then move to the other ankle, shifting our weight toward the ball of one foot without raising our heel.
Return to center and now we are going to perform Warrior Squats, going from one side to the other holding 2 seconds in each position, repeat as you like.
With 10 to 20 seconds left, return to center and now find a more active position with your torso more upright. If you find you're still short on time to accumulate those 3 minutes, you can repeat any of the previous exercises.
Once you've accumulated 3 minutes, don't stand up; get on all fours and move around a bit before standing up.

Tips to improve your mobility

Take note of the tips that we leave you below, will serve you to improve your mobility, and therefore, your squats.

You don't have to hold it for 3 minutes straight, you can start with 1 minute and gradually increase the time.
You can also accumulate the 3 minutes but take breaks in the all-fours position.
If you're already comfortable with those 3 minutes, try a deeper position now, maybe even spread your feet a little wider. Always look for a little challenge! 😏
If you find it too difficult, start from a rack or a chair and remember that you can always resort to the quadruped position.
Remember, we'll do this for 3, 3, 3 minutes, at least 3 times a week, for 3 weeks straight. After this time, you can re-evaluate yourself.

Spoiler! 👉Working on mobility isn't very comfortable, but it shouldn't be painful either.

How far to go down in a squat?

Now yes, we come to the climax of our article today, where we tell you how far to go down in a squat.

👉 The depth of your squat depends on what you're working on. Always look for a deep position, that challenges you, but that little by little you get to be more active!

Our coach Andy recommends working on the 3, 3, 3 pattern in the first part of your workout or if your focus is on improving mobility.

In the rest of the training to work repetitions of free or weighted squats always seeks to maintain an active and elegant positionDon't get frustrated if your squat can't go that deep right now. Be patient. If you are working on your mobility, we assure you that little by little you will go down more and more, effectively and efficiently.

So every time you think How far to go down in your squat, don't let your mobility be the limiting factorRecord your assessment and try the 3,3,3 before starting your workouts. Re-assess yourself in 3 weeks and you'll see the difference, although we're sure you'll notice it in your training as well.

Don't miss a single one of them our articles And if you want to learn more about mobility or have any questions, let us know in the comments or send us an email! At EmPawer, we're here to guide you. Don't let your mobility limit you. Improve your squat and see you in the next article!