How deep people should squat will always be argued among persnickety lifters, but maybe the mobility in your ankles, calves, hips, upper back or elsewhere just won’t let you go deep enough with good form. This video shows you how to squat regardless of your mobility. The best thing, Thrall suggests, is to go back to square one and learn how to squat with body weight only. It’s sound advice, and he goes a bit further to break down exactly what you should do to improve your squat pattern, based on the crappiness of your mobility.
- For really, really bad mobility: This drill involves wrapping a resistance band around a squat rack and placing small weights below your heels. While holding the band and standing with your heels on the plates, squat down while keeping your weight centred (not leaning forward or losing balance).
- For really bad mobility: Same as the previous drill but without the weight underneath your heels.
- For bad mobility: Thrall introduces the goblet squat here. He uses a dumbbell and suggests that you place your heels back on the plates to squat. The dumbbell serves as a counterweight.
- For OK mobility: Phase four keeps the dumbbell and ditches the plates under the heels.
While Thrall suggests you start wherever you’re most comfortable, I’d tell you to start from the bottom to strengthen your basics and work your way back up. Spend at least two weeks minimum on each phase.
How to Squat with TERRIBLE mobility [Alan Thrall]