Category Archives for squat

A Deep Investigation into the Safety and Performance of the Deep Squat: Part 3 – Addressing Compensation With a Continuum Model

Last week we spoke about why compensation occurs in our body.  When we have an athlete who displays some of these compensations we have to determine why these are occurring so that we can more thoroughly

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A Deep Investigation into the Safety and Performance of the Deep Squat: Part 2 – Why Does Compensation Occur?

Last week we spoke about common compensations we see in the squats.  Again, some common compensations seen are: Increased Toe Out Increased Stance Width Decreased Depth Lumbar Spine Flexion Increased

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A Deep Investigation into the Safety and Performance of the Deep Squat: Part 1

I had the opportunity to have a long talk with Chad Vaughn (2x Olympian, Power Monkey Camp and Crossfit Weightlifting Coach) at the most recent Power Monkey Fitness Camp.  One point both Chad and I agreed

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Which Ankle Mobility Drill is Best for Me?

https://youtu.be/auR8avcD1m4 Some time back I came out with this video showing an easy assessment for ankle mobility.  Ankle mobility is essential for technique during deep squats, pistols, lunge and

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The Definitive Article on Fixing the Pistol: Part 2 – Stability, Practice and Accessory Work

https://youtu.be/ZmzRysSj2T4 Probably not the first step in building a foundation for solid pistols. Steve Cotter is a monster by the way… Last week we spoke about mobility for the pistol.  Now

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The Definitive Article on Fixing the Pistol: Part 1 Mobility

The Pistol – World’s Dumbest Exercise? I’ve got a little secret.  I used to absolutely hate pistols.  I used to watch people who are good at them and just get mad.  How the heck do

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How to Assess and Correct the Front Rack to Improve Front Squats, Jerks, Thrusters and Cleans

Have trouble in the front rack?  Difficulty keeping your elbows up during a front squat?  Can’t grip the bar during a thruster without wrecking your wrists?  Can’t get the bar in the right

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Lost Keys to a Deep Squat – Assessing Ankle Dorsiflexion

As you guys are all probably aware of by now, having adequate ankle flexibility is important for achieving a deep squat.  What is important is being able to distinguish between whether you actually have

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Lost Keys to a Deep Squat – Correcting Hip Internal Rotation

In Part 1 we went over how to assess hip internal rotation and how it’s an overlooked key to squatting.  This week we’ll go over my favorite exercises to correct hip internal rotation deficits.

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An Easy Correction for Lacking Tibial Internal Rotation from Olympian Chad Vaughn

I picked this one up from 2 time olympian and 8 time national champion olympic weight lifter Chad Vaughn at the Power Monkey Camp this past fall. As described earlier, adequate tibial internal rotation

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Assessing and Correcting Tibial Internal Rotation – Improve Your Deep Squat

We all know the importance of hip and ankle mobility for deep squatting.  What most people don’t know about is the importance of adequate tibial internal rotation. Say what? Ya, I was confused at

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Finding the Best Squat Stance for Performance, Hip and Lower Back Health

Proper squatting forms the basis of any performance system and is essential to meaningful function as an athlete and human.  This includes all populations including the elderly (might need to scale though,

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