6 Exercises to Improve Squat Mobility for Crossfitters

6. MOVEMENT ROUTINE TO OPEN UP YOUR HIPS FOR SQUATTING

Complete the following 5 exercises in order:

1. FR for inner thigh — relax overworked tissue
2. Clams — turn-on tired glute’s; stretch adductor
3. Adductor Wall Stretch — Squat specific without huge gravity influence
4. Atomic Frog — allows you work head position and be influenced more by gravity
5. Band Assisted Drop Squat — most specific to the influence gravity while squatting

5. SQUAT MOBILITY FLOW

Perfect to find out in which squat variation you encounter mobility restrictions and where you have the greatest potential for improvement.

 

#heartcore_athletics #hip and #squat Mobility flow done @bens_gym ?? Perfect to find out in which squat variation you encounter mobility restrictions and where you have the greatest potential for improvement. thx to @jamitikkanen and @benbergeron for the inspiration ? #mobility #crossfit

A video posted by HEARTCORE Athletics (@artvanderheide) on Nov 17, 2016 at 12:32pm PST

4. THE “PIRIFORMIS STRETCH”

Within CrossFit this style of stretch is often used to improve squatting mechanics. With a slight change you can make the stretch more dynamic/active and target a larger set of structures.

Place a slider (in this case a knee sleeve) under the supporting foot and push the leg back, then actively use the leg on the box to pull yourself back to the starting position. As shown her, try to maintain the lumbar lordosis slightly more than is shown in the video when attempting the movement.

 

The ‘piriformis stretch’ may well be the most commonly prescribed stretch there is. Most people who have been to see a therapist with low back pain will of at some point been shown it. Also within CrossFit this style of stretch is often used to improve squatting mechanics. With a slight change you can make the stretch more dynamic/active and target a larger set of structures. Place a slider (in this case a knee sleeve) under the supporting foot and push the leg back, then actively use the leg on the box to pull yourself back to the starting position. As shown by @gummiola try to maintain the lumbar lordosis slightly more than is shown in the video when attempting the movement. #movement

A video posted by John Singleton (@johnchristiansingleton) on Dec 22, 2015 at 12:05am PST

3. INCREASE ANKLE DORSIFLECTION

This banded mobilization is a great way to increase ankle dorsiflexion, a movement pivotal for effective, full-depth squatting. By performing this with the foot elevated on the box, we can ensure a proper line of mobilization, with the band being directly applied to the talus, as well as allowing us to really add some bodyweight force too. The band applies a posterior force on the talus to allow the tibia to glide anteriorly to increase dorsiflexion.

This a great exercise for those who get a “pinching” sensation in the front of their ankle during squats!

 

A video posted by Dr. Michael Mash (@barbellrehab) on Nov 1, 2016 at 4:01am PDT

2. HIP OPENING EXERCISE

A simple and effective way to open up your hips for squatting.

 

#workingwiththefittest This is the first video in the series of movements we used with @bk_gudmundsson to improve his squatting and pistol abilities. Good rotation at the hip in varying positions is vital to achieve a good bottom position in the squat and pistol. This is a great exercise to help achieve and improve that rotation. Try to keep the feet in the same place and the back upright as you move between sides.

A video posted by John Singleton (@johnchristiansingleton) on Aug 7, 2015 at 9:31am PDT

1. IMPROVE MOBILITY WITHOUT STRETCHING

For more tips on how to improve your squats, check out this article:

7 Common Squat Mistakes and How to Fix Them

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