Squat Mobility Cluster

ClinicalAthlete Founder Quinn Henoch, DPT takes us through prep for the squat.

Movement Cluster, 2-3 rounds, 3-5 minutes total:
1. Supine Knee Hugs, 6-8 reps
2. Manual Ankle & Great Toe Dorsiflexion, 6-8 reps
3. Barefoot Air Squat with Ankle Focus, 6-8 reps

(1) Supine knee hugs are a very simple but effective way to prime the hip mobility that one already possesses. I perform these frequently as one of the first things done when coming to the gym and helps to get the warm-up ball rolling. One tip that I find maximizes its effectiveness (effective = perceiving less ‘tightness’ in the hips when squatting) is pushing the opposite heel into a sturdy object, locking that hip into extension. This action helps:
-stabilize the pelvis so that motion can be isolate in the up leg
-mobilizes hip extension of the straight leg
-“splits” the pelvis in a similar manner as the split jerk

(2) To mobilize all of the tissues that would restrict ankle dorsiflexion, I like to tie in the big toe. This can easily be done manually with one hand as you use the other hand to pull the ankle into dorsiflexion. The rubbing of the posterior calf looks funny, and my creepy smile while doing so doesn’t help, but this simply acts as a perceptual tightness inhibitor, just the same as a foam roller.

(3) I then integrate those short term changes in range of motion and inhibited feelings of tightness by integrating it into a barefoot squat. I’m not super focused on depth here. I more so just concentrating on allowing my ankles to hinge forward naturally and pushing with my legs.

We have developed a course which discusses these ideas, along with specific mobility & movement strategies for each phase of the snatch and clean & jerk. It’s called the ClinicalAthlete Weightlifting Coach Certification Course and involves 2 full days are learning strategies to optimize your positioning for the sport of weightlifting.

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