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The deep squat is probably one of the most important movements you can master to improve your mobility.

But if you are like most people, you struggle to go ass to grass.

A lot of people perceive limitations in mobility at the ankle as the cause. And while this can be true, the ankle restrictions are usually related to three things...

These are:

1. Your posture
2. How your posture influences your center of mass
3. How your center of mass influences your biomechanics

So for most people who struggle to get into a deep squat, posture is the best place to look first.

Start out by identifying your bias. You'll either be more slumped or more extended/arched.

If you are more slumped, you'll usually struggle to keep your back from rounding too much and will be limited by tight lower glutes.

If you are more arched, you'll usually be limited by compression at the front of the hips or an inability to round the lower part of your spine.

Once you understand your bias, you can select variations to restore movement options and work your way down to a deep squat.

If all else fails, practice keeping your weight in your mid-foot and gradually working your way down. Still use your bias to move towards a more arched or slumped position in order to restore access to all options.

If you are having trouble identifying your bias or want help with your programming, book a free strategy call via https://chaplinperformance.com

00:00 - Introduction
02:41 - It's not an ankle problem - per se!
03:21 - Three Different Squat Biases
03:37 - What is a Good Deep Squat
04:44 - Two Limitations in Hip Motion
06:43 - Adjusting Your Posture For A Better Squat
06:49 - Extension/Anterior Tilt Bias
07:41 - Flexion/Posterior Tilt Bias
10:24 - Easiest Way To Work On Your Squat
11:12 - A Word of Caution - Specificity Matters!