Tag: Mobility

Posted on

Deep Squats – Benefits And Technique

Before chairs came along humans used to squat. In some cultures, such as Indian, they still squat, that’s the natural way for them. In fact that is the natural way for humans, regardless of their culture. We all come from the same source, then we use labels. But that’s just the surface, we all come from the same place, the same source.

What is natural for one is natural for everyone. However, if we stop moving in a certain way the body, the muscles, are not adapted anymore, they “forget” but when they do go back to the natural state if feels amazing.

Squatting is probably the most primitive movement. And, as I always say, your body was designed to move. That is why you have joints, tendons, ligaments. Your skeletal system was designed to be used, and when you don’t it weakens.

Have you ever noticed the fetal position? You were squatting before you were even born!

 

Benefits of deep squat:

  1. joint strength – ankles, knees, hips
  2. muscle strength – particularly important are the glutes which are stabilizers for the lower back as well as strengthening the hamstrings, thus less risk of lower back pain
  3. core strength
  4. bone health – bone density is affected by the pressure you put on your skeletal system
  5. healthy bowel movement
  6. healthy nerve functioning
  7. improved flexibility and mobility – we all know how we feel then our body is stiff, and as we age, mobility is even more important
  8. reduce risk of injuries – as your body gets stronger and more mobile and flexible
  9. posture – you learn a lot about posture when you learn to squat; you also learn about how to use your muscles in correct sequence

 

Squatting with weights

When you squat with weights stop at a 90 degrees angle at the knee, or stop when thighs are parallel to the ground.

There are many benefits of deep squatting. But the deep squat is, or should be, part of a series of exercises done on a regular basis. That does not mean every day, although squatting everyday can make a huge difference to your mobility, strength and overall fitness.

So here’s the deep or full squat technique as part of our Wild Workout free exercises.  Click here and find the exercise, it’s free.

Posted on

Exercises For A Strong body

This article builds up on one of my other articles related to muscle isolation, why not to isolate. 

I gave you the reasons why not to isolate and now I will give you some example of exercises to do, with videos and instructions.

I like exercises which work the whole body. Some of them emphasize a certain area more than others but then we balance it out with other exercises.

I also like exercises which challenge mobility and flexibility. Because to be ready for anything your body has to strong and flexible in the same time. Not excessively flexible, that’s not good either. There is a balance.

Your body is as strong as your weakest link, thus we have to think not only about the obvious muscles, such as thighs and biceps, but also about:

Foot muscles – balance exercises, very simple; get creative and think safety first

Glutes (butt muscles)– they are stabilizer muscles; strong butt muscles are important for hip stability and preventing lower back pain; practice squats

 

Can’t go all the way down? Place a book under your heels (a stick or stand on an incline with toes facing downhill) and practice until it gets easier. Then change it with a thinner book and so on until you do them all the way on flat ground.

Core – it’s called a core for a reason, that is where everything comes from (even hiccups); practice crawls (or alternative locomotion); they strengthen the core without compromising posture, straining next muscles and lower back and they are fun as well. Here’s the basic one to start with: The Panther Crawl

Upper body – lifting, carrying, throwing, catching, they are day to day movements; your body needs to be strong, in its natural, healthy and balanced state. Use a bar for this exercise (skip the balance part, just do the leg lifts). This exercise will work the core as well.

Flexibility and mobility – you have to have both; without mobility strength is useless; imagine slipping on ice and having no mobility or flexibility, your body will not be able to respond.

 

If you avoid isolation and practice complex movement such as crawling, running, jumping, squatting etc you develop the body as a whole. Isolate and you will probably miss the smaller stability muscles.