By allowing the knees to come further forward over the toes in the bottom of the squat, the chest can then reflexively stay more upright leading to a more stacked position of the arm and shoulder blades. share. Close. Ankle mobility refers to the flexibility of the ankle joint and its surrounding muscles and tendons. If we look at the ankle, the talus bone of the foot moves backwards as the shin moves forward into dorsiflexion as we squat. However, injuries are common, and people with a history of lower back pain are especially vulnerable. Without further ado, here are my top 5 squat mobility drills! The Squat Fix: Ankle Mobility Pt 2. This backwards pull on the tibia will actually do the opposite of what we want to achieve. ð¤ ð-If you look at the anatomy of the ankle, the talus bone of your foot connects with the larger tibia bone of your leg. The deeper you squat, the more ankle mobility is needed. The information within these pages are provided to empower you to become a master of your physical body. Here's how to perform. I have started doing ankle band mobilizations more recently, and thatâs thanks to Squat University. âShow Squat University, Ep My Pre Olympic Lifting Warm Up - Oct 3, 2019 âIn episode 73, Dr. Aaron Horschig unveils his exact warm up before picking up the barbell for performing the snatch or clean & jerk! To read more on how to improve your ankle mobility, check out the article link in our bio! Stiff ankles are primarily caused by two different factors: joint and soft tissue restrictions. After finding this was in part due to an ankle mobility restriction, the last two fixes to clean up his squat was to work on ankle mobility with some soft tissue work & stretching along with some 1-1/2 squats during his warm up to grove his coordination and balance before loading up the bar. Ankle impingement? Common Causes of Decreased Ankle Mobility. Bench Hip Internal Rotation Mobilization Lack of hip internal rotation (IR) can surely limit squat depth and also be associated with anterior hip pain. Squat university - top 3 ankle mobility exercises. Squatting and hip hinging are great movements for creating strength, power, and improving injury resiliency. When you knees move forward, your hips can sink while allowing your chest to remain upright. From the back view you can see she was also dropping her pelvis the deeper she went into the squat. Do THIS! This lecture is intended to give you a more in depth understanding on the different mechanisms that can cause stiffness to the ankle joint. Continue reading The Squat Fix: Ankle Mobility Pt 2 â How to Screen Ankle Mobility. Deficits in mobility, especially at the foot and ankle can cause compensation resulting in the widening of the feet and/or turning the toes outward to achieve proper squat depth. Bad ankle mobility? Decreased ankle mobility is a common theme, especially among women. In order to help improve this movement to increase mobility, the band must help push the talus bone backwards. 85. Today Dr. Aaron Horschig discusses his top 5 hip mobility exercises for a perfect squat. Today I want to introduce a simple way to assess our ankles. And after working on her ankle mobility with things like banded joint mobilizations shown here, she was able to see good improvements which dramatically cut down the amount of butt wink in the squat.ðð¼. In this video Dr. Aaron Horschig demonstrates a simple tool to uncover ankle stiffness. The ankle takes a lot of blame for bad squatting. Squat University YouTube Dr. Aaron Horschig, DPT , of Squat University is always looking to help lifters fix their form when it comes to injury prevention, especially when it comes to squats. Squat University is the ultimate guide to realizing the strength to which the body is capable of. 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