Tomorrow we will start the 30/30 SQUAT CHALLENGE – JOIN US!!
… and improve your crossfit training!
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“The squat is not just a movement or a tool for getting stronger. It is a RESTING POSITION.
It means: when I get tired from standing – I squat and not vice versa.
The squat has benefits for digestion, mobility, strength development and movement capacity and can also lead to a lot of freedom – low gate work, exploration, play.” Ido Portal
Why suffer through 30 days of 30 minutes… and why its important that you dont miss a day in between:
The human body is able to do amazing things. Given enough time, the right nutrition and the right stimuli, you could basically rebuild the whole machine.
Your body posesses cells which build other cells where they are needed and cells that break stuff down if its not needed. In order to reconstruct joints and get to your full range of motion you need to rebuild the joints which means you need to stimulate the right cells with enough intensity for an adequate amount of time. Your bone building cells for example build new stuff in areas where there is either pushing or pulling force working on the structures and cells are broken down where no such forces are. 30 minutes of force working on your hip and ankle joints are enough to get your cells to start to build stuff. 30 days in a row will be enough duration to achieve some remarkable results. Unbroken days will help your body realise that this new position seems to be an important position as well as help to program your mind to use the squat as a resting position from now on, which will help to make those changes permanent, since you will start squatting every day and prevent your cells from going into breaking stuff down again.
Just try it for a few days, you will be surprised how fast your squat will improve! Be easy on youself and really try to squat for a few minutes many times during the day… dont wait and try to.
Spend 30 min a day in a squat for 30 consecutive days.
Rules of thumb:
1. No REST days during the 30 days.
2. Relaxed spine – no need to try to remain erect or with neutral spine. Its a RESTING position.
3. Width between the feet – around shoulder width apart but should be individualized and experimented with – aim for maximal depth and relaxation.
4. How much feet should be turned out or should they be facing forward? Don’t let anyone sell you the idea of ONE perfect position – this should be individualized and experimented with – aim for maximal depth and relaxation.
5. Knee pain? Hip pain? stand up and move around. Resume the squat and work in small short bursts of squatting throughout the day.
6. Footwear? Best – barefoot. Second best – minimal footwear.
7. Keep your heels on the floor if possible. If impossible, try a small heel support until you gain the proper mobility to squat flat foot on the ground.
8. True sign of good squatting? When you get tired from STANDING – you squat and not vise versa! True story!
9. How deep should you squat? There is only one answer – DEEPER.