Not squatting to depth might be an epidemic in the powerlifting community- but it definitely doesn’t have to be for you. Now we can go into a debate on if you actually need to squat to depth (you probably should- your toilet is usually lower than 90 degrees or at least at 90), but let’s stick to one issue at a time.
Many people choose to forgo squatting because it’s not comfortable for them and they just cant seem to get past parallel. A long time fix has always been to elevate the heels which allows for the knee to track further over the foot due to the angle of the talus bone and the anterior talofibular ligament (let’s just say ankle bones). Is this really the right way to go about fixing it?
Yes.
Sure, we can do a lot of ankle mobilizing (and if that helps, GREAT), but my approach has always been with spending time in uncomfortable positions and creating isometric contractions to allow the surrounding muscles the ability to relax. If you don’t use it you lose it definitely applies. If you have limited the amount of time you spend in the bottom of a squat, wrapping a band around the ankle and doing mobilizations on flat ground-with an angle you can already do- that doesn’t take into account what happens up the chain, isn’t going to get you to where you need to be. Put yourself in a heel elevated position, contract the plantar flexor and extensor muscles in the foot, and allow your body to relax.
Here’s a sequence I have used that has worked really well in people who can only hit depth with elevated heels, and how we transitioned into flat footed squats:
- 1X1 minute squat heels elevated as little as you need to achieve a “sit like a baby” position (all the way down). During this minute you will shift from one side to the next pushing your knee over your toe WITHOUT your heel coming off the ground. Do this every single day.
- 3X5 PAIL/RAIL contractions during a squat motion with your heels elevated as little as possible- Push toes down as hard as you can as you descend, push heel down as hard as you can on the way up. Nice and controlled. Think a tempo of 3-1-3.
- 3X10 second holds at the bottom of a squat pushing the heels into the wedges (or whatever you are using to elevate your heel) as hard as you can. Trying to let the rest of your body relax as you allow yourself to sit into the squat.
- Remove the wedges-even if you have to do this part holding onto something in front of you for balance- and repeat step 2-3.
Do this 1-2X a week and watch it become natural.
In the meantime, just squat with wedges so you can hit depth, because if you don’t use it, you’ll lose it. (And it’s good for your joints to be able to express movement at different ranges).
Cheers! -Caitlin