Unfortunately, there’s often a big disconnect between the way we SHOULD move and the way we DO move. Because most of us lead sedentary lives — glued to a seat most of the day — we lose many of our inherent movement patterns. Is there any hope?
Of course! If you’ve been following our popular Desk Jockey series, you know that all you need to do is address the specific overcompensations that crop up as a result of your lifestyle, occupation or training. We often attack these overcompensations with specific mobility drills , but you can also use exercise progressions that gradually reintroduce missing elements back into your movement palette, slowly retraining your nervous system and reshaping your tissues.
One of the most important movement patterns, and the one most of us lose first, is the squat. In the video below, our buddy Smitty from Diesel Crew reveals a frighteningly effective progression for taking your squat from Zero to Hero in record time!
Smitty’s Squat Progression
Here are a few of the key technical points:
- Brace your core / maintain the natural arch in your low back
- Send your hips back
- Drive your knees out
- Keep your heels down
- Maintain neutral chin / head alignment
- Keep your upper back engaged and neutral
Whether you want to improve your bodyweight squats, your pistol squats or any form of weighted squat, following these cues is the key to rockin’ your squat like a pro!
Watch the video and give this progression a try. You’ll immediately feel those ranges where you naturally run into trouble. Start there. That may be the first step in the progression or the last, but it’s where you need to work for now. As soon as you feel comfortable with that step, move on to the next and perfect it.
If you have any questions for us or for Smitty, drop them in the comments!
Wanna see another awesome and unique warm-up technique from Smitty? Gimme 25 comments below and you got it…!