Improve Squat Depth (ANKLE MOBILITY & TIBIAL ROTATION)
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- čas přidán 15. 07. 2024
- Get a deeper squat by improving your ankle mobility and tibial rotation!
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In this video, 2x Olympian Chad Vaughn and I share 2 tips for improving squat depth, ankle mobility and tibial rotation.
Supporting research:
Fuglsang EI, Telling AS, Sørensen H. Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat. J Strength Cond Res. 2017 Nov;31(11):3024-3033.
Kim SH, Kwon OY, Park KN, Jeon IC, Weon JH. Lower extremity strength and the range of motion in relation to squat depth. J Hum Kinet. 2015;45:59-69. Published 2015 Apr 7. doi:10.1515/hukin-2015-0007
Gomes J, Neto T, Vaz JR, Schoenfeld BJ, Freitas SR. Is there a relationship between back squat depth, ankle flexibility, and Achilles tendon stiffness? Sports Biomech. 2020 Feb 5:1-14.
Reid A, Birmingham TB, & Alcock G. Efficacy of mobilization with movement for patients with limited dorsiflexion after ankle sprain: a crossover trial. Physiother Can. 2007; 59:166-172
Chen HN, Yang K, Dong QR, Wang Y. Assessment of tibial rotation and meniscal movement using kinematic magnetic resonance imaging. J Orthop Surg Res. 2014 Aug 21;9:65.
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Music credits
Opening & closing track by JookTheFirst: / jookthefirst - Sport
What technique issues are you dealing with? Let me know below so I can make content to help you!
@Squat University …. Not really a technique issue (at least I don’t think). Do a video on the ‘snatch grip’. Is someone suppose to simply get acclimated to it over time? Trying to start learning about olympic snatches and even snatch grip deadlift creates discomfort/awkwardness on the wrists. Just doesn’t feel right. Guess I’ll stick to cleans.
Recovering from a mildly torn meniscus. Specifically, what could have led to this injury? What exercises should be avoided during recovery, and what exercises/mobility should be done during recovery?
Where do you start when you have all sorts of issues going on with your body's mobility i.e. poor ankle mobility, tight hips/quads/glutes/calves? Do you start from the bottom (feet) and work your way up the body as mobility improves in each area, top of the body and work your way down, or it doesn't matter where you start?
Any tips on how to stretch/release the TERES MINOR and MAJOR muscles? A lot of overhead athletes deal with this problem. This seems to usually come along with a tight PEC MINOR and most people with rounded shoulders probably have this issue to different extents. Thanks!
Flat feet (0 ankle mobility) and squatting
Been struggling with ankle mobility on one side for ages/several years at least. Just tried a single set of the tibial rotation mobilisation drills and the problem is gone straight away. Brilliant!
I am having great results following your ankle mobilization drills after developing plantar fasciitis. I developed a bit of knee pain too and watching your PT videos so many pieces of the puzzle started to fall into place. Thanks so much Dr Aaron, I wish I could buy you a coffee too - I bought both your books (Rebuilding Milo is in the post right now)!
I just did the banded ankle stretch with a Ethernet cable tied to a pool table, and I can almost hit my knee to the wall now. Literally almost fixed my ankle with a garage setup, this shit works!
I woke up with a stiff knee one morning and which was the second time this happened over the past couple months. My last crossfit workout was three days prior. Admittedly, I wasn't keeping up with the exercises my PT gave me to correct my knee issues so I think this was the problem resurfacing. I immediately went to squat university and started working on ankle and hip mobilization exercises along with hip bridges, pistol squats, and banded squats. The pain in my knee decreased significantly enough to where I was able to still walk around without a limp. A week later the pain and swelling is gone after continued mobility and strength rehab. I'm continuing with the exercises learned here and from Dr. Aaron's book and I can only hope to see more improvement. I discovered my right ankle may be the culprit for a lot of my left knee injuries due to mobility deficiencies. I'm confident if I continue to work on those I'll be back to a 200+ llb squat clean in no time with no injuries. This guy and some other CZcams PTs know their stuff.
This channel is a source of superior information! Thank you.
Another masterpiece ! You are awesome, thank you so much.
Oh hallelujah for finding this video. I've had such bad ankle mobility for years and this is the first time I've heard of tibial rotation. It seems to really be the crux of my problem.
Great content, as always!
Thank you so much!
Thank you!
This video changed my life and how I squat, thank you
Always good stuff, thank you!
Where were you guys when i was a young man? Anyhow, still helping me alot. Thank you.
I'm glad I found your channel again! I quit Instagram so I stopped seeing your content
When lockdowns hit I ruptured my achilles and have had such awful compensation symmetry at probably literally every joint all up and down my body. I think some big ones that I am lacking are internal hip rotation and cross the hip to the other glute glute weakness. I've got lots of experience with strength training and prehab but I've just struggled since having the catastrophic injury. Thanks for your work, man, you helped a lot back when I had instagram
Another good video, thanks
Thank you Dr. Aaron you are best :)
What an informative video sir. Great
Great video. Thank you.
Thank you so much! I’ve been watching a few of these with Chad and improved my mobility a LOT.
Sir, Thank You very much for the knowledge of tibial rotation....😇🤝
The Best 💪 Hi from Slovakia 😁 🇸🇰
Great video!
Thank you!
I always had an impingement on the outside of my left leg ankles after my leg days.
After watching SU & performing the tibial rotation hold, and other ankle & hip mobility pre-warmup exercises, the pain/impingement has completely vanished!!
im sure its the combination of both of these that are causing me to not be able to squat deep. Definitely going to be incorporating this into my workouts!
Hi Aaron, great video as always. Do your banded hip mobilisations also by chance work tibial rotation (where you ask us to squeeze the glutes)?
The best 💪 🔥
Thank you!
I don't know when we'll we stop doing that resistance band dorsiflexion mobility drill for the ankle...
In a close kinetic move with having the foot fixed on the floor the tibia is moving on the FIXRD foot so, the tibia needs an anterior glide to improve the dorsi flexion (concave, convex rule). By putting the band at this direction, that will increase the posterior glide which is against the biomechanic of the foot
Can you make a video for improve wrist mobility?? Your video are amazing! +1
Great video. Chad was slightly peeving when he placed his feet asymmetrically on the Fitmap tho😂
I see Dr. Aaron becoming the squat master of our generation
I would say he already is!
It's so magical. I had pain in the back of my knee. It almost vanished when I squatted the way dr Aaron showed.
Already is
How long should i work on my squat form before i load the barbell? If i work on my form and load the barbell my body struggles (e.g. lower back pain). How long should i practice and work on form before i can lift heavy? Thanks for the great content btw:)
Doc I have the exact same issue as the guest in this video. I’ve been doing banded mobilization for years with on minor temporary improvements. My right toe (major lack of dorsiflexion with a pinching sensation ; left ankle dorsiflexion is good) turns out when I go deeper into a squat.
My question after watching the video is the following: how do I rotate my tibia? Am I just keeping the proper toe angle for me and pulling my knees apart (abduction I believe?)? Thank you doc
Do you have a video about dorsal scapular nerve entrapment and how it can affect squats?
Besides dorsi flexion, does the tibialis contribute to tibial internal rotation? In other words, would an under active/ weak tibialis be something to strengthen in addition to the glute medius thats being trained here in this video?
Hey Dr Aaron! Lacking tibial rotation could cause damage to meniscus while squatting? I’ve had both of my medial meniscus partially removed and still trying to understand what caused the damage!
Yeah buddy... light weight babyyy....
I've been attacking my impingement in my left ankle with limited success. Given that my mobility loss seemed to come after a motorcycle accident where my fibula was never repaired, i may add this to the repertoire.
Nice video! But may I know why it is the problem of talocural joint instead of the limitation of soft tissue by doing the knee to wall test only? Thank you!
Any tips on keeping the bar straight when squatting? When I squat it always tilts to one side no matter how good I feel like I’m keeping it straight
Invaluable information as always
Glad you liked this post!
I have both of these issues on my left side, so this video was extremely helpful to me - thanks! With the banded joint mobilizations, do you need to perform those right before you lift for them to be effective, or would they still give the same benefits (over time) as long as you're getting the reps in each day (even if it's after you've lifted or if you may not even be lifting that day)?
I do. I find that by fully warming up all my squats and lifts are efficient
I'm so glad to help! But yes consistency is key and doing them right before will be the most helpful.
I have a plate in my left ankle from a dislocation and fracture and broken leg, I lack the mobility in the left ankle because of this, will these same drills help create more mobility tibial rotation?
I feel sciatica like pain in the back of my side butt, i guess on gluteus medius, when i do those banded tibial rotation stretches. I guess it's from old disc herniation, should i ignore it and keep stretching or maybe do more core work with McGuill exercises? Thanks doc
My right tibia is 2cm longet than my left, making one leg longer than the other, will this change up how I do these?
My left foot is extremely flat and I can get barely any tibial inwards rotation, will I be able to make good progress with the stated drill or will my flat feet restrict me permanently?
Is this in fact a sort of varus that you are looking for while training this method ?
I find it unintuitive that tibial rotation should be internal. When I think about creating external hip torque and pushing my knees out, it feels like tibial rotation should be external as well. Thanks for the insight.
External rotation of the tibia will lead the foot to point outwards
Where did you purchase your floor mat that has those vertical lines?
Hello, thanks for your work. ID like to ask you something. What is the connection between a stiff calf /peroneus and a poor tibial internal rotation? When doing this exercise I feel a lot the lateral side of my calf and in my peroneus. Its not real pain,but it feels weird and uncomfortable.
Ive never seen content on the peroneus muscle, and I think im not the only one dealing with a bad sensation/ stiffness in that area while squatting or something. Many thanks
I had a sprained high ankle back a few years ago. I'd reckon if you start from the peroneals and go up cross the knee to the internal part of the thigh, perhaps you're experiencing some issue there. I used to have that issue/sensation a lot back in the day and addressing adductors aka things that were pulling my knee in during knee/hip flexion seemed to help clear up that tightness.
I sprained my right ankle while playing badminton...was the worst in my career(Tier3 whatever).
I didn't rested enough and started playing again and didnt hinder anything.....after an year or so now my ankle is very stiff and looks a bit swollen as well...yeah after an year from the day i started playing again.
I Have also been doing the exercises you suggested but it just doesnt help me instead it creates a bit of pain in my ankle
Kindly suggest me how can i help myself in getting my ankle back to normal.
Thanks Dr Aaron!!!
Could you please do a tutorial for Hip External Rotation?
No matter what i did it's not helping for improving my Hip external rotation.
Also when i tried to stretch my hip like you did in hip mobility (pigeon stretch on a box), I got knee pain. why is that?
Thanks in advance
I'll see what I can do!
@@SquatUniversity Thanks a lot Dr!!!
Check the pigeon pose video on Muscle and Motion channel
Try banded mobilization when you do pigeon pose
If you have one side with significantly less range than the other, should you still take both sides through these drills?
Hi Dr.! I have flat feet so when trying to make an arch it gets weird. Is it okay that when trying to move the knee past the toes the arch collapses? Like I said, since I have flat feet it just feels very restrained when trying to make an arch and move the knee.
I have been trying to more quad biased squats but have noticed my heels twist in at the bottom of my squat. Would working on tibial rotation help this?
is that elevator background music really necessary? but love the video thanks
could this be used as a warmup?
Awesome video. What's the purpose of the toe separators?
They are fixing to probably put nail 💅 polish on them
They help undo what our narrow weightlifting shoes do to us (deform our foot by smashing our toes together, leading to bunions and hurting foot function).
I have a question! I was thinking that you’re supposed to have your feet flared out slightly for squats. Is this wrong?
what is that between his toes and where to get it? I'm aware what it's supposed to do, I'm asking for the name
🎉
Damn why doesn't every gym have a fit mat that would help me so much lmao
Would this be useful for someone that has ankles that slide inwards when they squat?
Often yes
lol.. my left knee started to hurt when rotating my foot ..
Bro how to make sure my back is straight? When I go deeper I feel my lower back is curving.
Butt wink?
@@LuisSanchez-hl1giit's that what it's called? I think I can't go too low
Does this really work? I've tried everything and I still can't squat without squat shoes.
Why do you need to squat deeper? Why do you need to be in flat shoes? Have you tried widening the stance and flaring the toes, if a narrower Olympic stance is too restrictive?
Just some questions to contemplate. Not trying to be jerky
I have a lot of trouble squatting narrower and deep. After a year of forcing it, I made little progress and decided to go for the wider stance with barefoot shoes. I am finding it a lot more natural, but it took some time to adjust.
@@OlMoldy Although you are right that we shouldn't force our body into unnatural positions for ourself, but the thing is, most of times we cannot squat deep because of mobility/flexibility issues or weak joints/muscles and instead of solving the issue we quickly jump to squatting wide stance and not solving the issue.Fixing those issues and squatting deep not only help to get good tension on quads and helps to keep back straight/neutral spine but it will make your knees and other lower body joints stronger to carry yourself when you are old.
1) 1:36
2) 6:20
Why you are putting left leg in different position comparing to right leg in tibia rotation test? Are you take measurement in a same position?
They were in the same position - he was just off center on the mat which is why his feet was on the 2 and 1 lines.
Do my toes need to be facing straight or can they flair out a minimal degree?
the optimal foot position is anatomically determined and therefore differs from person to person. Sit on a table and keep your legs and feet loose. Then see how your feet naturally point outward. alternatively, you can jump a small height without bending your knees too much. when you land, you will see the correct foot position.
When you squat they can definitely flair out to a small degree.
i have very little tibial rotation
1:36
Does your height (longer femur) effect the depth of your squat?
Yes, having long femurs makes it harder to get lower requiring even more mobility
What is the benefit of going down to this level in Squat ?
To pop a 💩
Is it better to squat barefoot?
7:22
6:24
Not sure we need the background music, sorry. Bit annoying. Otherwise thanks again for an informative video.
Whats that in her toes?
I found having imbalanced ankle mobility lead to severe knee tendinitis in the opposing knee. So left ankle, right knee. Presume this was due to be shifted across. Banded mobilisation twice per day worked very quickly (days).
Yes, limited mobility on one side of the body can lead to shifting when lifting and overload of another side of the body! This is why it's so important to look outside the site of symptoms. Glad to hear you're doing better!
Hey I have the exact same problem. Left ankle is more restricted and I have patellar tendinitis in my right knee. It's not severe, thankfully. I'll try the banded mobilizations as well as the routine from the previous video and see where it goes.
I have experienced the same thing. Did you do banded mobilisations every day?
@@_rcs every day I was in the gym. I’d do them as part of my warm up and occasionally at the end as well if I had time.
@@coltz89 Thanks for the info, I appreciate it.
#squatuclub
So legs are just screwed 😅
These band mobs just don't help my ankle dorsiflexion 😞
Drive yourself from the hips else you will have meniscus-knee issues.
Saw a man in a bikini 👙at the gym yesterday doing squats
lucky
its never your ankle mobility.
You horrible strength and conditioning coach . You’d have a client not hit a PR in two years afraid he’s going to get injured by adding weight .You also think a 500ib squat with no hip shifts is superior to a 600ib squat with slight hip shift .