I've never been able to squat with my heels on the ground, in my entire life from childhood. My whole life, no one ever helped me learn. I got ridiculed and criticized by "teachers," but never got taught. Thanks for this.
Personally, ankle stretches against a wall were the gamechanger for me. I used to have pretty inflexible ankles and tried some dynamic stretches, but I've found that just leaning forward with one leg with my knee to the wall and the foot as far behind as I can manage comfrotably has massively improved my squating. I usually do it after my runs for around 45s per foot, or during my rests while working out. It is incredibly easy, the form cues are very easy to read, and it is a mobility gamechanger. Of course, I wouldn't have thought about trying a stretch like this without your recommendation of a general dorsiflexion stretch for the ankle, this is the same idea but just a bit modified to make it more efficient for me personally. So thanks for the tips and many thanks for providing us with quality content over the years.
The mobility program has gotten me to be able to do deep squats and even to do deep squats stretches. It's great. I am still not sure I am there but I can see I am way in better shape than I was 3 months ago. This video was a nice addition, with so many camera angles :)
@@scottbot2105 indeed, but what you can do is to reduce the range of motion and do the exercises anyway. Turns out I was doing it wrong so reality is that I cannot deep squat. This is not preventing me from continuing though. I am going through Level1 several times in the hope the base gets better so to progress to the next level.
what you guys think about kettlebell swing ? ( strength, mobility , stability , joint safety ) i m really curious about your opinion can you make a video about positive and negative thing about kettlebell swing ?
You can fix your squat with zero exercise. Just eat salo (cured pork belly), pickles, borodinsky bread and chase it down with a full glass of vodka. You'll start suatting like a gopnik blya...
I really enjoy the clarity of the content! Wearing the same, minimal clothing in every video shows the body motion, using a simple background, clear instructions… no distractions from the content! 💚 Between this channel, and Hybrid Calisthenics, I am very happy.
Dont mind me just leaving this for me later 1:32 Ankle work = 3-5 sets , 60s ( per side ) each . 90 s rest 1:45 Hip work = 3-5 sets, 60s each . 90 s rest 2:05 Prying Goblet Squats / 2:25 Deep Squat Rocks w/ assistance = 2-5 sets , 60s each , 90 s rest
These videos are my go-to videos for proper form and for workout tips, and they haven't steered me wrong yet. I am still a beginner, but it's videos like these that really make the difference. Looks like I have some new things to practice. Thank you for all that you guys do!
I can finally do deep squats. I had no idea how much I had let my mobility suffer over the years, and now I’m reclaiming it and it’s amazing! Thank you cali move! I will recommend you guys to anyone who’ll listen.
@@1komentator It took a while. I had to make it a daily thing. But a lot of regaining and keeping the ability comes down to just taking a few seconds every day to get down into that position and just hang out for a few seconds. I do it everywhere I can, especially when doing things like cleaning up items around the house, grabbing items from bottom shelves at the store, etc. anywhere I can work it in, I will. And now I can hang out there relatively easily, even while barefoot, without exhausting my thighs or falling backwards.
@@emilie6039 I’d say probably more like a few months. But I don’t just do the squatting, so my exercise and stretching routines probably aided in expediting the process of being able to do the deep squat. People may be starting from a better or worse starting point than I did in terms of hip mobility, ankle mobility, and muscle flexibility.
i can not for the life of me go into a deep squat. my ankles just wont allow it. im doing all these stretches and dorsiflexion work for a week now and will try to continue. but the fact that i cant find one success story of one person who absolutely could not do it and is now able to (and how long it took) makes me very concerned. ill be continuing my daily stretches then
Same :P I've been doing mobility exercices for my ankles as a warm up for my leg days since a few months now. I think it maybe got a little bit better but not a lot, it's quite frustrating. I think I'll try them daily, maybe that works. xD Have you made improvements so far?
@@lollipop6482 absolutely not. i am sad to say i had to Stop because i rather got pretty Bad pain in the front of my ankle rather than improving Mobility. i even visited a doctor (even tho his Intention to help me was questionable). i just accept that i am probably Not able to do it no matter how long i Stretch. but for now i had to stop cause Walking started hurting. sad and frustrating. today i treated herbs in my garden and again thought how helpful it would be to do that but rip my knees now lol
Are you just doing flexibility? Mobility needs strength and flexibility. Have you tried 5-10mins walking backwards as a warm up? Have you tried alternating sets of tibialis raises and calf raises (bent and straight leg)? They might help. Kneesovertoes guy has more tips for ankles, knees, and hips
Ankle mobility is really really difficult to build up. I’ve been working on getting an “Asian squat” probably for over half a year. Keep at it! My legs feel “unlocked” and so much more loose and free now.
Love you but hate you at the same time 😜 t'was hard for my ego to realise how many exercices I've been doing wrong my whole life 🤯 thanks a lot for being such a great teacher ! 🏆
Still don’t subscribe to knee moving pst knees. Your knees don’t and going down the stairs is completely different movement than squatting deep with heavy weights
Thank you for this. Every time I do a squat my brain whispers “don’t let your knees go over your toes” and I feel like I struggle more and put more strain on my lower back. I will tell my brain to hush next time. (Also, thanks to you I’m able to do a deep squat because of your mobility training. You guys are awesome!)
Yeah. Not letting your knees get over your toes inhibit your natural movement, its not good. In fact your knees can and ARE supposed to go sleightly over your toes
I can personally attest to injury when not allowing your knees to travel past your toes. Definitely let you knees travel past your toes! Best of luck my friend.
I did 2 sets of 50 Squats in the first day i started and then when i jump of bed and i fall then i run i again fall then i tried walking smoothly and i wasnt even to able to do that It got fixed in 2 hours
Bro, so many videos said that I shouldn't point my knees to the side, and point it straight to the front, now I just pointed it to the side and boom, deep squat with straight back
Hello el eggs Please I urge u to reply to my comment , actually I am a fast bowler and heavily rely on running and want to ask you that I was running on cement roads from last 4 years but never felt any problem but now when I am hearing much about it I feel like my knees are paining when I do exercises like jumping squats and sprints . So what do you think should I carry on running or I should I take a break for a while.
Great video! Could you give an explanation why your knees can be in front of your feet, or why it's a common concept that you shouldn't do it? Are there certain movements you should still avoid doing that?
Knees over toes damages your knees. With that, there's no reason to perform a deep squat aside from flexibility. If you want a leg workout, just do a simple squat with knees aligned with toes
Outdated information which has left a 31 year old man such as myself feeling like an old man. I’m now regaining mobility and strength since incorporating knees over toes! That plus barefoot shoes. I feel like superman
This is the video I was waiting for since a long long time. Thanks a million times. Please make a best to least effective lower body Bodyweight exercise video. It's another one video I am waiting for. Much love. 💪🏼☯️♥️🤗
In my unqualified opinion you could combine both into one workout, maybe even into super sets. Chest flies/pushups and rows can probably be combined into a superset and they make you hit front and back parts of the shoulders.
I was taught your butt should be parallel to the ground - but there is a new squat called ATG - ass to grass. I seriously dont understand which is better ?
The knees can definitely go past the toes. Knees over toes guy has proven this. And plenty of tests have been done. The best way to go is to combine both types of squats my knees are now pain free because of knees over toes. As always great content. I've been following for 4 years now and mean no disrespect.
It is actually impossible to improve hip mobility. Sure some people have restrictions but the limit of your hip angle is highly genetic and some people have more hip range of motion with their legs closer together. ive measured my hip range my bones collide at 110 degrees shoulder wodth and 115 degrees when wide. its physically impossible for my to deep squat without rounding my spine.
Well all my problems were fixed immediately by ignoring the "knees shouldn't pass the toes" line. That alone made squats a miserable form-check-every-3-seconds exercise I never wanted to do
A very well focus content for especially beginners who are going to start thier lower body workout.. nice stuff guys.'also' Hey calimove guys when will your collaboration content will come.. I am eagerly waiting for your next collaboration with SaturnoMovement. I hope you guys can make it in future 🙏
Jesus is returning soon everyone! He died for our sins and was buried and then rose from the dead because He love us so much. Whoever believe in Him as Lord and Savior will be saved. For the wages of sin is death, but the free gift of God is eternal life through Christ Jesus our Lord. Romans 6:23
That Sitar or veena butt fulcrum Lift/press Machine….. what happens if you don’t use this. Because one needs to bi-discompress and in opposite directions. Doesn’t care 😢
Love this channel but as a 71 year old total weakling with quite a lot of muscle tone loss and some lower back pain, where do I start? I picked the 3 stretches every morning video and find it challenging to say the least, but I can do them - just.
And there it is!!!! The freaking knees not passing toes. I freaking fell today because i kept trying to make sure i didn't do this. I knew it felt wrong.
I think athelete are better of tip toe squats as they are always on there balls of there feet. They hardly have time to put there feet flat and do any atheletic movement
I always want to put the weight on the front of my feet instead of the heel cause it's harder pressing from the heel but that's obviously not the way to do it.
Is there a variation for the final exercise for those that can get into the squat even when supported, like just doing it with a higher/normal squat, or can that not be added until you can get that low?
Thankfully I'm able to go back to gym and redo 4th level of your Calisthenics program. Handstand is nearly fully controlled. Straddle back-lever done! Tucked planche is getting close. I just have to loose my lockdown fat (5kg over the norm sadly). :P
I had bad knees for years. Stairs hurt, getting up from the floor hurt, couldnt do squats without pain. Doctors told me "yeah you got bad knees" like that was the root of the problem. This video literally fixed me, once I saw how my own posture was sabotaging me I was able to get instant relief by making those little adjustments.
I love CaliMove's mobility program. My neck feels better in the evening when I do it in the morning. Not sure how that works, but it does. I'm adding this ankle mobility to improve my squat. Thanks!
