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Being able to get into a deep squat is extremely challenging for many people and information on how to improve your squat mobility is sometimes missing a few key points. I’ve covered this topic thoroughly with several exercise demonstrations in many previous posts. One often overlooked but very important keys to a deep overhead squat is having adequate hip internal rotation. If you’re lacking hip internal rotation then when you hit the bottom of a squat your feet will end up spinning out. If you have a client whose feet are always spinning out at the bottom of a squat despite your cueing, then you’re going to be wanting to check hip internal rotation.
Keep in mind that everyone is going to have different shaped hips and varying levels of hip rotation as a result. Some people will naturally have more rotation then others just because of the way their bones are shaped. Things like femoral version, cam and pincer deformities and femoral rotation change from person to person and will likely affect their ability to rotate at the hip.
Because of this it’s important not to stretch through a painful pinching sensation. However, if someone is limited by a capsular or muscular restriction we can work on that. Before you go willy nilly on hip rotation first you’ll need to assess if you’ve got a hip internal rotation problem.
If you’re not hitting 40 degrees on both sides then you’ve got some work to do. Next part we’ll go over my favorites for improving hip internal rotation.
My hip internal rotation is so bad,
And Pope DPT, CSCS
P.S. If you enjoyed this article then sign up for the newsletter to receive the FREE guide –
Dip Station PRO – At: LS-DIP
Guaranteed reward up to,sv 210 kg, extra large handles for a secure grip! With a height of 135 cm, is also excellent for long-training.
If you need a station for making dips, This last a lifetime, where you can also use the overload and do not want to mount in the walls, this dipstation is the solution.
Features:
– The handles are angled to vary the leverage and muscle involvement
– Diameter 4,5 cm above the handle for a secure grip!
– The narrowest width – 48 cm / widest point – 60,50 cm
– Pipelines steady 5 x 7,5 cm
– Anti-slip layer applied to the structure.
– Lifetime Warranty!
Weight: 20 kg
Guaranteed Load capacity: 210 kg
Guarantee: LIFE!
Size: 134 / 96 / 68 cm
Pull-up Bar
Taktisk pullup bar
If you are looking for a bar where you
– do not need to bend your legs for running the pull-ups
– You can use the overload
– You can mount it anywhere in less than 20 minutes
– You can adjust the height up to 284 cm …!
works both indoors and outdoors. very sturdy construction
It is suitable for all trainee(adjustable 175-284 cm).
Features:
– Adjustable in height (175-284 cm)
– Cm Width Length 170 cm / 134
– Installation and quick and easy assembly
– Special paint for better grip
– Thickness 30 mm rail for better grip
Weight: 38 kg
Capacity: 150 kg in dynamic motion
Pull-up Bar justerbar,en
Tactical leverage
If you are looking for a freestanding pull-up bar
– Do not need to bend the legs to gösra good pullups
– You can use the overload
– Mounted on 20 minutes, independent
– You can adjust the height up to 284 cm …!
It is suitable for all trainee(adjustable 175-284 cm).
Features:
– Adjustable in height (175-284 cm)
– Cm Width Length 170 cm / 134
– Installation and quick and easy assembly
– Special paint for better grip
– Thickness 30 mm rail for better grip
Weight: 38 kg
Capacity: 150 kg in dynamic motion
Omfattning garanterad upp till 210 kg, extra large handles for a secure grip! With a height of 135 cm, is also excellent for long-training
If you need a station for making dips, denna kommer att hålla för livstid,
Features:
– Handtagen är vinklade för att variera domkraft och muskel engagemang
– Diameter 4,5 cm above the handle for a secure grip!
– The narrowest width – 48 cm / widest point – 60,50 cm
– Pipelines steady 5 x 7,5 cm
– Anti-glidskikt appliceras på strukturen.
– Lifetime Warranty!
Weight: 20 kg
Guaranteed Load capacity: 210 kg
Size: 134 / 96 / 68 cm
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