Heels Elevated Band Goblet Squat

Heels Elevated Goblet Squat with Band

This technique is one I picked up from watching Bill Hartman PT videos. For a more comprehensive understanding of this movement and many others, I suggest you subscribe to his youtube channel. It is gold.

The keys to this exercise:

1. Sense posterior expansion (relaxation and expansion of the back) during top and through sticking point.
2. Maintain stacked position of thorax and pelvis throughout.
3. Keep weight on heels but don't allow base of the great toe to lift.
4. Keep knees in line with toes and hips (not pressing out into band).

Some reasons to include this activity:

1. Improve hip and shoulder range of motion. Because this activity improves posterior expansion at the thorax and pelvis, it can improve shoulder and hip external rotation (and internal rotation). Because the muscles at the hip (above the level of the greater trochanter) re-orient at ~ 90 degrees of hip flexion, the band helps us to maintain the field necessary for movement through the sticking point by ensuring we have some degrees of eccentric bias necessary for counter-nutation of the sacrum.
2. Influence the behavior of the pelvic diaphragm. Because we exhale during the descent, we control the rate of acceleration of the guts to the ground. This also reduces the likelihood of using a compensatory inhalation strategy. Because we inhale through the sticking point, we are able to bias the pelvis diaphragm to a more eccentric position and the sacrum towards counter-nutation, which is needed to achieve inferior movement of the guts and squat depth.
3. Improve ability to keep weight shifted back. Because of the heel elevation and counterbalance of the weight, we are able to make it easier to maintain a posterior weight shift.

For more information on exercises like this and others, visit: https://chaplinperformance.com

Видео Heels Elevated Band Goblet Squat канала Chaplin Performance