Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › A Path to a 10 minute squat

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    • 01/14/2015 at 10:05 am #71234
      AvatarAnonymous
      Inactive

      Can anyone help me develop a training program to get to maintaining a 10 minute squat? Or point me to somewhere on this site that has shown the steps to take.

      I’m in good shape, but have never been a very strong squatter. I used to place my weight on my toes, and often not even lower to parallel. When I try the 10 minute squat, I have to hold on to something when I put my weight on my heels in the squatting position. In addition, my hips are so tight that I can only stay low, holding on to a bar or post, for about a minute before the pain around my hips become too great.

      Any advice or tips?

    • 01/15/2015 at 10:57 am #75659
      AvatarAnonymous
      Guest

      Sure email me [email protected]
      As you are working with your mobility things will improve.
      You can use something to assist you as you start.
      One example Carl is using


      Episode 320: Epic Pistol 10 Min Squat Test


      Episode 320: Epic Pistol 10 Min Squat Test

      One Jstar uses here


      Episode 120: Ten Minute Squat Test #4


      Episode 120: Ten Minute Squat Test #4

    • 01/15/2015 at 2:26 pm #75661
      AvatarTom Matchinsky
      Participant

      I’d point you towards the second option with the band. I think it gives you more room to freestyle around. Either in the armpits like the photo or you can put it around your butt as well.

    • 01/20/2015 at 11:40 am #75682
      AvatarAnonymous
      Inactive

      Thanks for the tips. I’m seeing some improvement already, but it seems like 10 minute straight squat is a long way away.

      Right now, I’m squatting for a about 60 seconds at a time while holding on to something before the tightness in my hip gets to be too much. Try to do as many sets as I have time for until the tightness overwhelms me.

      For mobility, couch stretch and rumble roller.

      Any other thoughts or tips?

    • 01/20/2015 at 12:44 pm #75683
      Avatar[email protected]
      Participant

      Figure out where that tightness really is and either use a band and or smash technique to resolve it.

      Retest using the 10 minute squat
    • 01/20/2015 at 2:45 pm #75684
      AvatarAnonymous
      Guest

      Breaking up the 10 minutes is ok.
      You want to keep proper positioning as you are increasing the time periods.
      How is the tissue on the side of your hip?
      Front of the hip?
      Have you looked up/down stream for additional areas that need attention?

    • 01/27/2015 at 9:45 am #75715
      AvatarAnonymous
      Inactive

      The tightness is definitely focused in the front of the hip. Still seeing slow improvement though. Will continue to work on Mobility in all of my hotspots, shoulders, hips, hamstrings and lower back.

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