Forward Wall Squat
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- Опубликовано: 15 окт 2024
- The Forward Wall Squat is a great exercise to help build the foundation for a solid squat and correct butt wink!
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Transcription:
"Hey, guys. It's Tyler here at Kinetics Sports Rehab. Today, we're going to go over the wall facing squat. So if you have a hat on, you're going to want to turn it around so you have some room.
So setting up for this, we want to start a safe distance away from the wall, so possibly a foot, maybe a little more, just to get a feel for it because you don't want to smash your face into the wall. So starting now, we'll start a nice little distance away. Get into your squat stance, whatever your foot positioning may be. Take a big belly breath, brace, come down for your squat. So you could see, I have some room here, so that tells me okay, move a little closer. And you're going to play with this. It's going to take some time to get a good feel for the distance, but over time, as you develop this, you can get closer and closer to the wall.
So the end goal is to have feet . . . the toes, rather, an inch or two from the wall. It's all going to depend on limb lengths, things like that, but that's our end goal. So this exercise is going to require some nice ankle mobility, some nice hip mobility, as well as some thoracic extension of the upper back, so we don't fall and smash our face into the wall. So the end product should look something like this. That's all that nice popping in the knees.
In addition to that, another variation we can do is to groove an overhead spot position, which as you can see, it's going to require some more thoracic extension and shoulder mobility. So same with that, start a safe distance out, and then we can move up closer over time.
There you go. Have fun. Play with that. See what kind of gains you can make."
heard about similar exercise from an older book from China, in that version, it ask to place hands on both side of the waist, and one additional thing to do is clench your teeth while you doing this exercise...
Doesn't this encourage back arching?
can you talk a little here in the comments about how this is correcting the butt wink? i'm curious to hear more as well as maybe some other drills you've used to correct that and/or get the squat pattern more optimally moving for students
Hey Game Changers. When the pelvis goes in to a posterior tilt (butt wink), the lumber spine will tend to flex forward and the chest will move towards the wall. The wall is self-limiter. You may notice your range of motion is significantly reduced, which is ok. It forces you to own this range of motion and redirect tension into your glutes and away from the lower back. You might need other drills to supplement this one (dynamic/ passive hamstring flexibility work, hip mobility and thoracic extension drills to name a few). Also, we need to respect genetics here as well. You (or your students) hip structure might not allow them to break 90 degrees without adjustment their pelvic position.... and that's ok. Just make sure you are owning the range of motion you are able to create and the right muscles are are firing. 🔥. Hope that helps!
Are you supposed to be arching your back when you do this?
jackieechan111 a slight arch in your back is normal , you’d want to have a arch rather than a slouch
goal is to preserve a neutral spine though the full range of motion.
jackieechan111 clicked on your pic by accident and I’m glad I did because I like your covers :)
Thank you for the video. Can you show us one with a kettle bell lift facing the wall?
you mean a deadlift? Might have a little trouble with that one. haha. In that case, I would turn around and use the wall (touching the wall with with your hips) as a cue to push hips away from heels.
I can’t even hit parallel :(((
Be patient! It takes time. You will get it :)