My Deep Squat Story

I accomplished one of my greatest achievements.

A 2-minute deep squat.

1 year ago, I was unable to get into a deep squat without falling backwards.

Something so innate to human capability, being able to squat...

I was unable to get into the position for more than 1 second.

My genetics and past injuries were and still are against me.

> Short torso

> Many ankle sprains

> Ex-gamer (tight af hips)

> Long femur-to-tibia ratio

But, that didn't stop me from changing what my body is capable of.

Here was what got me from incapable to holding for over 2 mins:

TIME. This is the biggest factor in how much progress you make.

The more time you spend in the deep squat position, the faster it will come.

|-- Here is how I started (you can do the same):

Start with using weight in front. Grab something heavy and use it as a counter weight to stop you from falling backwards. Simply hold something heavy and squat down. Get more comfortable in the position.

If you don't have something heavy, hold on to something like a countertop or door frame.

Use it to hold yourself in an upright position.

Just do this daily, for at least a few minutes a day.

|-- Direct Training:

Stretch out the ankles and deepen the range of motion in your hips.

/

You will find that one or the other is your bottle neck.

For me, my right ankle had injuries in the past and ROM (range of motion) had been limited.

I used this 15 min routine to greatly improve not only my ankle dorsiflexion, but my ankle strength as well. Link here: https://youtu.be/ry3OHAKFMCs

I did this a few times a week. (great to do before leg days, trust me.)

Regarding hips:

I utilized seated good mornings with weight to jump start this. Please start with low weight and limited range of motion, these can be intense. Link here: https://youtu.be/k2gpUHdRXS4

I did this a few times a week as well.

But I didn't regimen these too strictly, I just incorporated them into my daily routine.

If I had 15 mins, I would do the ankle routine, and if I found myself in a chair and had been sitting for a while, I did some seated good mornings. (as well as just grabbed a couple books and jumped in a deep squat).

My deep squat still isn't where I want it yet.

I have a lot of work to do to get my deep squat to be a natural resting spot, as it is intended to be for human beings.

But now that I can sit in the deep squat without weight or extra equipment, it will be easier to do it more often, and get the reps.

One thing that I will be using more is direct weighting. Not for the goal of counter weighting though.

The deep squat is a stretched position. One of the best ways for me to improve this position and deepen it more is to add weight. s/o to @rangeofstrength on twitter and insta: https://twitter.com/rangeofstrength/status/1670841733175820305

How is your deep squat? Is it something you are working on? Let me know where you are at along your journey!

Drop me a reply!

Thank you for reading, I hope you found this useful.

Here is the video:

KEEP GOING.

BS.