Having trouble finding depth?
Having trouble feeling comfortable squatting to parallel?
Feel yourself plopping on the couch instead of sitting? #BoxSquats are a functional method to work on issues like these. I utilize these with clients who experience the above, or if they present with heels elevating during the squat.
This is a great way to train your body to get comfortable with squatting!
1. Start with a high box that severely limits the ROM
2. Lower gradually on each set of reps until there is no box and try to hit the same depth. *Things to consider*
Make sure heels stay planted to the floor and try to keep all of your muscles tight through the exercise and work on the feeling of rebound from when your butt hits the box. ・・・・・・・・・
Get #Galvanized@vagaroinc https://www.vagaro.com/galvanizedfitnessllc
43227 March, 2019
A combo of my two favorites. Hollows > planks
While I still program planks, I prefer to start people off with practicing hollow positions or deadbugs (duh...) This is for a couple reasons. When you hold a plank, it can be easy to dip your lower back, which means you aren’t performing the movement correctly and most likely aren’t reaping the benefits of it. With hollow hold positions, you HAVE to press your lower back into the ground and if you aren’t, you’re going to have a space between you and the ground - aka easy feedback. Another reason is because you can add movement to it, such as I’m doing here with reaching and rocking, to make it more advanced and practice that anti-flexion/extension (aka no movement in the spine) through ranges of movement which I feel has more carryover to other movements.
If you are a beginner, start practicing hollow holds in the same position you see me in at the very start of the video, legs up at 90* and arms straight up, pressing your back into the ground and bracing as if someone is about to punch you in the stomach. Hold for time. As that gets easier, extend your legs and arms out even farther. Eventually move on to harder variations like the ones shown.