Lack of range of motion is not always an issue of mobility, but rather positioning and stability. 

Colin has been struggling to achieve adequate depth in his squats.  I ran him through a screen and assessment protocol to determine what the problem really was.  We looked at his ankle range of motion and found that his left ankle lacked a bit more range of motion than his right, but wasn’t too limiting of a factor. 

Once we determined that the ankles had a decent range of motion, we performed barefoot overhead squats, front squats, air squats, counterbalance air squats, and then all of those movements with heels elevated on a plate. 

We also assessed the hip joint range of motion (flexion, internal, external rotation) in in a passive supine (laying chest up) position.  Last but not least we looked at how well he could control the tilt of his pelvis through a range of motion, but in a quadruped position (on hands and knees). 

What you see in the pictures is the deepest squat Colin has ever performed!!! 

What was the problem?  Position and stability. 

Not a single mobilization strategy was employed to gain this improved range of motion. 

Using all of the assessments, we determined that he needed to bring his feet narrower, as well as turn his toes out more.  It was difficult for Colin to maintain a neutral pelvis during his squat, but with some focused cueing he was able to nail it.  Still need to work on thoracic mobility as  as we found some limitations in depth with a PVC pipe overhead, but Rome wasn’t built in a day. 

Now our work is to find some effective mobility strategies that will supplement the improved positions to help take Colin’s squat to the next level and get him ready to eventually smash that overhead squat. 

If you’ve got movement problems and are frustrated with your performance in the gym, fill out the form below and finally see the improvements in your training you’ve been struggling to achieve!

 

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