Hey Mwoder,
Time to make a mobility zeit!
Today’s piece is working on mobilizing one of the factors in being able to generate external rotation torque in the bottom of the squat. No one has a tighter bottom position than the powerlifter kids. I think this is larger a reflection of having to stand up after sitting down on a box with 800lbs on your back. But, ask Coach B, and he’ll say “knees out sets the back” too.
Mwod:
Box squat groin mob: 2 min working knees out and folding forward (sorry this sucks)
Hip capsule Mob with lateral band distraction: 2 min grinding each side
First Rib beat down for overhead 1-2 min each side
Internal rotation thoracic mob: 1-2 min suffering each side
Test: Box squat to below parallel /Retest: box squat deeper with good ER torque
Pain up!
Kstar
17 Responses to “Episode 74: Box Squat Tension, New Pain Ball Hell”
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Well I don't need that phone call any more, that explains almost everything I was trying to understand about the toes forward squat position thing. And I have a practical example and test to use to demonstrate it to people. Excellent!
Thank-you Kelly.
Only thing unanswered is why toes out is commonly taught and why the people (aside from you) who recommend a toes forward squat don't practise what they preach. And that's pretty much their problem. I'd speculate that the second one is because those people have become so proficient at generating torque through practising box squats that they no longer need the "prop" of turning their toes forward and can afford to use a more easily attainable toes out position.
I am horrified about trying out the internal rotation piece LOL.
Doing box squats for CFFB today. This helps endlessly. Thanks!
Hi Kelly, Can you please explain a bit about Man-belly? I saw a few references(in a couple of mwods) and was not sure what to avoid? what is man-belly and how do I avoid it?
@Anonymous
Cut out the beer, stretch your hip flexors, lots of hollow rocks.
That was a joke. It would probably work, but I'm sure Kelly can come up with a much better prescription.
Craig Massey
i keep the lacrossee ball at home and pause video, perform a movment, after i clean up the vomit, i come back and watch the next sequence. Good stuff KS! PS-my clients hate you
can anyone tell me what the "two hand rule" is? I keep hearing kelly talk about it but can't find the explanation. Thanks!
@Hawaii5-0
Kelly borrowed it from Coach Glassman. There's a decent explanation of it in an early MWOD somewhere but I can't remember which now.
It's a simple way of explaining midline stability, the idea being that the distance between your hands if placed at your sternum and your pubis shouldn't change as you perform a many of the movements we use. Especially those where you're supporting load.
I'd say it shouldn't change in any movement, but I'm sure there are exceptions I can't think of right now.
Oh! GHD situps would be one. So would back extensions come to think of it.
But most stuff, even running (and see the MWOD at Brian McKenzie's place for a discussion on this) the two hand rule applies.
Kelly told me that your core should be active all of the time, sitting, standing, walking, running. When you're squatting 500 pounds, it should be switched on 100%, when you're running, 5% (not exact numbers, just illustrating relative intensity) but never completely "off".
Hopefully I haven't mis-represented any of that too much.
That’s the perfect ignisht in a thread like this.
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