How To Increase Squat Depth

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http://www.builtlean.com – Here’s a comprehensive video to teach you how to increase squat depth. The 5 issues that can prevent you from squatting deeply as shown in the video are: (1) deep core musculature is not firing, (2) tight calves, (3) tight hip flexors, (4) tight upper back, (5) glutes not firing.

For more information, check out the full article on BuiltLean.com:

How To Increase Squat Depth

Transcript:
Hi I’m Mark Perry the creator of
BuiltLean.com

and I’m joined by John Leva and this
our second video

regarding squat depths, so on our first
video we talked about how you should

squat bellow parallel which means your hip
joints are gonna be below your knee joint

as you squat. The issue was that a lot of people
are unable to squat very low.

And there are usually 5 reasons, and we’re gonna
go over these five reasons with you today

along with possible solutions to help you
correct them

so that you can get the proper squat down.

Okay, so I’m gonna be going through all these issues
for you

and John’s gonna be demonstrating.

Okay, so what are the big problems a lot of people
have is that their

deep core musculature isn’t working, and so
if you squat with a weak core,

it’s not gonna provide a stable foundation for you
and so one way to test this out is

you are gonna do a normal plank
and you are gonna see

if you are feeling the exercise in your abs
or your lower back.

If you are feeling the exercise in your
low back, that means that your abs

are probably not contracting properly
and you have a weak core musculature

and so there are a couple of things that
you can do to help.

Strengthen your abs, number one you can do is
the pale off press,

and secondly you can also do a single-leg
lowering exercise.

Okay, so the second problem that prevents people
from squatting is tight calfs,

and that’s something I personally have.

and so the way to test tight calfs, is you
are gonna do a normal body weight squat

and you are gonna squat down as deep as you can.

Then you are gonna do another body weight squat,
except this time you are gonna put

25 pound plates underneath your heels,

you are gonna squat down as deep
as you can

and you are gonna figure out if you are squatting
down deeper with the plates behind your heel,

or without.

If you’ve squatted down deeper with
the plates that means that you have

tight calfs.

A couple ways to increase the flexibility
for calfs is

number one, you can do foam rolling,
and or you can also do calf stretches.

Okay, so the third problem a lot of people
experience is

tight hip flexors and one way to test
tight hip flexors is you are gonna

find a stable object you can hold
onto as you squat

and you are gonna squat down and figure out
when your tailbone

tucks underneath your pelvis.

and so, if you notice that it tucks,
underneath your pelvis kinda

high up in the squad, that means you have
really tight hip flexors.

One thing about this test you should know
is, this only applies if you pass

the previous two tests . A couple of ways to
improve your hip flexor flexibility

is, you can do across a plunge,
a kind of yoga pose,

you can also do Bulgarian split
squats

Okay, so the fourth problem a lot of people
have, is lack of flexibility in the upper back.

And so, one way to test this i you are gonna
do a normal body weight squat

except you are going to bring your arms up
as high as you can

above your head.

If, as you squat down your arms start to come
forward, that means that you have an issue

with your upper back flexibility.
If, however, you are able to

keep your arms really far back,
that means that your upper back

flexibility

is pretty good and so the way to improve
your upper back flexibility and

my favorite corrective exercise is
you are gonna do foam rolling

on your upper back

and then you can also stretch out
your chest

which can help release tension in your
upper back.

Okay so the fifth problem is

the butt muscles or the glutes are
not falling properly

and so one way to test this out
is,

you are gonna do a body weight squad,
as you lower,

you are gonna figure out if your
knees start to give in.

Another way to test this is,
if you normally squat, your knees give in

that’s an indication that your glutes
are not firing properly,

and so the way to solve this issue

is you can do

expand walking, and you can also

foam roll your inner thigh, this can help
really activate the glutes

during your squat.

Alright, so that’s a lot of information to
pack in in only a few minutes

but I hope you found that valuable,

I want to thank John for contributing this
awesome article to BuiltLean

and by the way

if you want more information, definitely
check out the full article

on BuiltLean.com

again, thank you for watching,
and I’ll see you soon.

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