Happy One Month Anniversary Mwoders,
To celebrate, let’s perform a retest of our 10 min squat.
Perform this Mwod after you train today. Some easy, back-relaxed squatting will help turn around your back from the mid-line-stabilization heavy “Michael” on the main page today.
And as a listener request: A quick option to help with those pesky shoulder impingements.
Test: How does your back feel after a heavy extension biased work out (like heavy snatches) or Michael.
Mwod: Accumulate 10 minutes in an “ass to grass” squat. Let your back relax.
Retest: How’s the bottom of your active squat? Do your heel cords feel better? How about your back?
Kstar
21 Responses to “Episode 31: 10 min squat & an Impingement Fix”
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Kelly, largely a result of your help with my mobility, over the past two weeks I've PR'd on the back squat, deadlift, and bench press – between those three lifts, a total jump of 70lbs. Thanks!
Done.
I must say, if there's a better technique to self-diagnose mobility issues in your lower body I don't know what it is.
My left knee and hip may be what hurts normally, but my right hip just don't sit right in the bottom of that squat. Which is exactly what happens when I squat under weight too.
Interesting. I'll work on that.
Happy Anniversary Juliet and Kelly
KSTAR love the Mobility Wod been watching it every day. Its helped my squat tremendously.
Im taking a team down to do FGB5 this weekend. Can you show us all some FGB specific stuff we can do to get prepared for the big event this weekend.
THX Dude, Cogratz on the 1 and 7 month anniversaries
Mike- Crossfit Central Maine
Happy anniversary MWOD and many happy mobility movements more~
You may never fully understand what kind of an affect you have on the crossfit community, but you have done such a wonderful thing w/ this MWOD.
I’m 6’5”, 275# and I can relate to you so much. I’m a computer programmer (slumped over the computer everyday) with a (according to my wife) weight lifting addiction. (squat 395 1RM, DL 465 1RM, Bench 245 1RM). Working on getting cert’d to be a trainer myself. Maybe next year I can try to get a Crossfit Cert.
I just wanted to thank you for all you have done for my mobility and my knowledge of mobility that I can pass on here in Omaha, NE.
Happy Anniversary to you and Juliet. Ricky passes along the same.
Just started watching and I love the blog, but I've one quick question: 10 minute test? sitting in the squat position or performing reps?
Thanks a lot, have only just started w/ you but am feeling the mojo!
K Star, thanks for this awesome blog. Speaking of shoulder impingement, and FGB, what do you think of this? Do you agree that SDHP is a dangerous move?:
http://whole9life.com/2010/09/i-heart-my-supraspinatus/
_oe, check out the first post: http://mobilitywod.blogspot.com/2010/08/first-of-many-beat-downs.html
Kstar, Happy Anniversary. Can you believe it's already been one month? It seems like just yesterday I was practicing my zen face while watching some futurama in the squat position.
Happy Anniversary to you and your wife as well. Enjoy some sparkly carbs!
Sitting in a squat for 10 minutes like this is the best thing I've found for my Runner's Knee. Could you talk about patella tracking?
K Starr,
Happy Anniversary! I wish you many more awesome years of marriage. My retest for the Squat is actually getting down into a decent position A-to-B without assistance. The Mobility you have assisted me with in the past month has been amazing. Thanks so much for the resource.
Much Love,
David
Whoa dude…
Ditto to all of the above. You are ice cold.
I'd love to hear you talk about the squatting feet position a little more. I feel like Rippetoe and Gregg Everett (my sources for squatting) both advocate the feet at about a 30 degree angle-I didn't even pick up on it when you first talked about the feet straight ahead.
Do you recommend straight feet for "real" back squats (the kind that makes you tear your underwear ). I ask because I definitely notice some knee-popping-in shamefulness on heavy squats.
K star,
First time doing the ten min. squat – 9 sets to get the ten minutes.
This test- 2 sets with the first one being almost 7 minutes.
Feet still aren't forward- pointed out a lot. Tight in the shins too… Thanks for the site- When is someone going to design a t shirt to help support this blog?! I will be the first one to buy one!
Happy Anniversary!
So, if I still get the burning in the shins(tibalis anterior I assume?), does that mean I'm still not in an optimal position? Or do I just need more time down there? Thanks for all you do, this site is my new addiction. Everyday I just need a little taste to get me right!
I did the 10 minute squat for the first time tonight. You'd think it would be easy for me to do since I'm Asian, but heck no. It was hard. I had to move out of the position 6 times to complete the 10 minutes, but I could feel that each set got easier. I'm looking forward to retest in a month.
I second Jay's question about patella tracking. I've ruptured the patella tendon in both knees so any info would be great.
Keep it up, Kelly. This is a go to blog for me every day.
Happy Anniversary! Thanks for the helpful posts and info.
Kelly,
I've been following the MWODs faithfully since day 2 and I can't thank you enough. Your knowledge and presentation are both amazing. I learn something new everyday and I feel great afterwards.
Interesting note, the first time I did the 10 minute squat test I had to stand up every 2 minutes or so. This time I was able to go straight through in relative comfort. Amazing progress!
My sincere thanks,
Brad
PS – Happy Anniversaries! May there be many more of both.
A friend turned me on to your site. I deal with what has always been described as impingement in both shoulders. Its to the point now to where I struggle with shoulder press moves, push-ups, etc. How often can I do the moves you suggested here to help with the shoulder joint?
FYI, I am scheduling to see an orthopedic soon to make sure I’m not dealing with anything more severe.