The Secret to Fix Ankle Mobility During Squats - Is It A Hip Issue? (Program & Exercises Included) скачать в хорошем качестве

The Secret to Fix Ankle Mobility During Squats - Is It A Hip Issue? (Program & Exercises Included)

To learn more, check out the full blog post: https://chaplinperformance.com/is-you... Restore APT by enrolling in Lower Body Foundations: https://chaplinperformance.com/lower-... Limited ankle mobility is one of the biggest causes of poor form with squatting. If your heels lift up early, you can't hit depth, or have pinching in the ankle, you likely have a limitation! But if you've failed to improve it with calf stretches and mobility drills, the limitation is often coming from higher up in the kinetic chain. To be able to bend at the ankle, you need to pronate at your foot. And to be able to do that, you need to be able to access internal rotation of your leg. In a squat, the way this occurs is through anterior pelvic tilt. When you can't APT, the whole chain suffers and causes poor ankle mobility. To fix this, we need to open up the hips and restore anterior tilt! Chapters: 00:00 - Introduction 00:28 - Do You Have Limited Ankle Mobility? 01:22 - Why do the usual stretches and drills fail? 02:05 - Biomechanics of a Squat 02:45 - Why is Hip Internal Rotation Limited? 02:55 - Reason 1 - Limited Hip Flexion (APT) 03:12 - Reason 2 - Excessive Closed Chain Internal Rotation 03:41 - Reason 3 - Excessive Leg (Femoral) Adduction 04:08 - How to Improve Internal Rotation? 04:59 - Exercise 1 - Modified World's Greatest Stretch 08:22 - Exercise 2 - Standing Pronation Drill 11:47 - Exercise 3 - Squat Holds 13:21 - Exercise 4 - Barbell Pause Squats 15:25 - Lower Body Foundations