Squat mobility – 3 mobility drills to improve your squat

Nailing our squat position will allow us to utilise the most efficient squat pattern we have available. We should always aim to focus in on our mechanics first. This allows for the greatest amount of efficiency in the lift and therefore less likely to cause us problems going forward. Once mechanics are optimal, we can be consistent with this movement pattern to allow our body to learn and build strength. Intensity built on poor mechanics will likely expose poor and inconsistent movement patterns.

This is never more apparent than when fatigue sets in or we work at a higher percentage of our 1 rep max. The body will always find the path of least resistance. Commonly in a 1 rep max, where the body struggles to lift the weight, compensations such as shooting the hips back and up can result in a good morning type lift.

Whilst the good morning lift may have been trained also, it is unlikely that it would have been performed at this weight and therefore exposes the back etc to a much higher load than previously experienced. This is commonly where injuries occur.

What happens if you struggle to perfect your mechanics?

There are many things to consider when trying to perfect our squat positions. We need to consider the awareness of the movement itself, the available ranges at each joint and the strength of the tissue to create the movement. Joint ranges in particular can often improve through mobility work. Accumulatively, increases in range of motion throughout the body will help us to get into better positions to build strength upon.

Squat mobility routine

Join in with us for our 10 minute squat mobility routine in the video below. We go through 3 different mobility drills aimed at improving your range of motion around your hips and ankles, which will have a direct impact on your squat. If you want to help improve your squat then this is a great starting point.

Alternatively you may be experiencing some pain in the squat and have been told to try and improve your range of motion. PERFECT! This is for you. Just be sure to avoid any pain when you are holding these positions. Concentrate on deep breathing and let yourself passively drop into the movement.

Keep an eye out for our mobility series on our YouTube channel here where we will focus on more than just the shoulders.