Squat, Hinge, Push, Pull, Carry.
These are all fundamental movement patterns. They all test the body in various positions and planes of movement. All of these movements require some amount of mobility in order to perform them.
The same can be said about the squat.
The squat, or variations thereof, have certain mobility requirements at the shoulders, thoracic spine, hips, and ankles in order to perform the movement safely and effectively.
Here are 3 Quick and Easy Mobility Drills to Prepare You for the Squat!
1. Quadruped Rockback w/ Thoracic Rotation
This movement helps to target mobility at the thoracic spine as well as at the adductors. Maintaining a neutral spine, sit your hips back until you feel a good stretch throughout the adductors. Then maintain the end position and rotate through your thoracic spine.
Thoracic spine extension as well as adductor mobility is necessary for proper depth during the squat.
Perform for 8-10 reps per side.
2. 90/90 Hip ER/IR
Hip internal and external rotation range of motion is important in the squat. For external rotation, we want the hips to be able to exhibit external range of motion to avoid any excessive knee valgus position as well as be in the most powerful position to move the weight.
The reason we want to see adequate hip internal rotation range of motion is because if normal hip internal rotation is not present and it is restricted, then you can be pulled out of a stable position as you descend into the bottom of the squat.
Also, if you don't have the pre-requisite amount of hip internal rotation mobility, then your body will not know how to avoid going into a deleterious position such as hip internal rotation.
This movement can be performed with or without the kettlebell as shown in the video. Place yourself into a 90/90 position and rock forward into ER and backwards into IR.
Hold for 2-3 seconds for 5-8 reps per side then switch.
3. World’s Greatest Stretch
This movement encompasses many aspects of the body. From thoracic spine all the way down to hip and knee, the World’s Greatest Stretch is a solid movement to address multiple areas. It is is by far the most bang for your buck mobility drill out there.
Perform a forward lunge at a 45 degree angle. Bring your hands towards your forward foot and then reach up into thoracic extension/rotation.
Any areas of limitation in thoracic spine extension/rotation, hip extension, adductor mobility, etc. can be addressed with the World’s Greatest Stretch.
Perform for 5 reps per side alternating.
There you have it. 3 movements that will save you time as well as get you moving better at the shoulders, thoracic spine, hips, and ankles. Make sure to give these a try before your next squat session.
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