
HOW LOW CAN YOU GO?
As it pertains to squats, the question shouldn’t be how low should you go, but rather how low are you capable of going?
From my own observations at the Institute of Human Performance, most individuals barring injury have the ability (thus mobility) to perform a bodyweight (BW) squat (i.e. on a box) to a depth that is parallel or deeper. However, add a vertical load - such as a barbell - dominated by gravity and the previously demonstrated mobility is overshadowed by an individual’s lack of stability. Basically, the vertical load inhibits (shuts down) the body’s range of motion(mobility) because it feels threatened by the body’s lack of stability.
So, if vertical loaded barbell squats can limit mobility due to poor stability, how can we still squat and train to improve range of motion and stability. For me, the answer is the Shuttle MVP (MVP) – an absolute workhorse at the Institute of Human Performance. I take a dual squatting approach. One, continue to squat with vertical loads to improve stability. Two, implement squats on the MVP to maintain depth/mobility of the squat. Because of its horizontal carriage, coupled with the adjustable headrest, the MVP basically minimizes gravity while allowing for a wide range of squat depths to be performed safely. In addition, the MVP is equipped with up to 16 selectorized bands allowing for those varying squat depths to be trained with loads less than, and (in some cases) equal to or even greater than bodyweight. This dual squatting approach has been a balanced combination for mobility, stability and strength.
Train hard. Train Smart.
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