Benefits of The Third World Squat

Alvs Channel: https://www.youtube.com/user/alvsalvs

So I was planning on covering this topic my self at one point but Alvs Mondares has been kind enough to do it for me... and very well might I add!

I want to add in a link to this test that you can do to determine your own level of ankle dorsiflexion, basically as Alvs said, anything less that 10cm from the wall is going to give you problems performing a full ROM squat (third world squat).

Dorsiflexion Test: http://sportspodiatryinfo.wordpress.com/2010/02/28/the-lunge-test-forget-ankle-range-think-ankle-stiffness/

By performing the 3rd world squat frequently throughout the day / week you can improve your dorsiflexion, although it may be necessary to do some additional stretching using bands.

Fixing Poor Dorsiflexion:
https://www.youtube.com/watch?v=uIMx9vhidGw

Note, on the above video it is also beneficial to do the stretch with the band pulling at your ankle from behind, it will help to keep your foot flat to the floor. If you don't have bands you can simply "pin" yourself down using your hands.

Thanks for watching!

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Видео Benefits of The Third World Squat канала Dan HomePhysique