To achieve a deeper squat, you need to gradually decrease heel elevation and increase time spent in the lower position.
Steps to Lower Your Squat
Here's a breakdown of how to get lower in a squat, based on the provided video reference:
- Start with Heel Elevation: Initially, you might need to use heel elevation to perform a squat comfortably. This involves placing small plates or a wedge under your heels.
- Gradually Decrease Heel Height: As you gain mobility and strength, gradually reduce the height of the elevation under your heels. Begin by using thick plates or a wedge and working your way to thinner options.
- Move to the Floor: Eventually, you should be able to squat without any heel elevation at all, having your heels flat on the floor.
- Time Under Tension: Crucially, the video highlights that spending time in the desired lower squat position will help you achieve a deeper squat. This means holding the bottom of your squat for a short period.
Table of Progression
| Stage | Heel Elevation | Time Under Tension |
|---|---|---|
| Initial | High Plates | Short hold |
| Intermediate | Low Plates | Medium hold |
| Advanced | No Elevation | Longer hold |
Important Considerations:
- Mobility: Having adequate ankle, hip, and thoracic spine mobility is crucial for getting into a deep squat position.
- Strength: Building the necessary leg and core strength will allow you to control your body throughout a deep squat.
- Consistency: Regularly practicing squats with a focus on lowering your position will yield better results over time.
- Patience: Don't rush the process, as it takes time and consistent effort to achieve a deeper squat safely.
By following these steps and paying attention to your body, you can achieve a deeper and more effective squat.
