Fix Your Squat: Lack of Ankle Mobility

In the classic FRONT SQUAT exercise, in the deep stage, the thighs exceed 90 degrees and go lower than the knees. In order to maintain balance and not to go out of the base of support, we must move the knees forward beyond the forefoot or we must bend the torso, which is not an option in this exercise

Common problem: Lack of ankle mobility during the deep squat.

Restricted ankle dorsiflexion does not allow the line of gravity of the bar to go beyond the foot and as a result, the exercisers will fall backward. To compensate and prevent falling backward we should bend forward, and by that, creating a greater load on the lower back.

Possible solutions to ankle limitations:

1. Mobility exercises for the ankle: In most cases range of ankle movement will improve in time with proper exercise.

2. Performing the squat until full range of ankle movement is reached, stopping the moment the ankle reaches the end of the movement and the arch of the foot is maintained. In other words, the full squat is adapted to the exerciser's needs. Each exerciser has his own "full" movement, even if this means not getting all the way down.

3. If we insist on getting even lower than the ankle allows us, another option is to perform a variation of the exercise with legs wide apart and significant lateral rotation of the foot as in the sumo squat. In this variation it is possible to get lower without the knees going past the feet (without reaching maximal range of ankle movement).

4. It is possible to put an elevation under the heel which will allow them to get down into a deep squat. Note: the elevation actually covers for the "problematic" joint (the ankle) and does not allow it to adjust to the natural movement. Therefore, choose when and how much to use it, depending on your aims.

Exercisers with limited range of ankle movement who insist on doing a full classic squat will have to adapt themselves to the exercise.

Note: As a trainer, it is not right to instruct your exercisers/trainees to adapt themselves to the maximal ranges of movement of ideal exercises. This demand simply invites injuries.

You must adapt the exercise to the exerciser's abilities and strive to improve their abilities through gradual work. Don't jump directly into ideal performances without a proper basis.

With thousands of exercise and 3D videos at your fingertips, the Strength Training app is available for any movement professional looking to take his knowledge one step forward!

Try the Strength Training app today on all devices!
https://www.muscleandmotion.com/products/strength-training-app/
------------------------------------------------------------------------------

FOLLOW US ON: (New videos every day)
YouTube - https://www.youtube.com/user/MuscleandMotion
Instagram (1M followers) - https://www.instagram.com/muscleandmotion/
Facebook (2M followers) - https://www.facebook.com/muscleandmotion

The Muscle and Motion team
https://www.muscleandmotion.com/

Видео Fix Your Squat: Lack of Ankle Mobility канала Muscle and Motion