If your body is prepared for deep squatting, it is time to train this movement.
The best way to progress your deep squat prep from the quadruped position (on hands and knees) to a vertical deep squat is to start with a partially loaded squat. Here is how you do it.
Hang onto something that is fixed like rails, a pole, or anything that can help you up and down. After you have found a good and safe fixed object it is time to position yourself carefully down into a deep squat position. If your body is unaccustomed to this position, only spend 10-30 seconds in the deep squat. After you are done pull yourself up with mostly your arms.
Another tip is that you need to position your feet forward to make your lower legs (shins) as vertical as possible. This takes the mechanical load off your knees. Sparing the knees is very important for beginners.
Worried about foot position? Don’t be. Everybody has variations in their anatomy (there are several different shapes the human pelvis can take on). The shape of your pelvis, the amount of rotation in your leg bones, and a few other factors will determine your ideal foot position. For now, just get comfortable.
If you are able to do a deep squat as discussed here today start with a round or two a day. Stay down in your squat for 10-30 seconds. As the days go on add a bit more time or more rounds throughout your day. In time, your joints, ligaments, cartilage, and muscles will adapt and become stronger (as long as good progression is used and severe injury is not present).
When practicing be fully aware and present with your body. Try to determine if this level of deep squat works for you or if it is too much. If your body does not accept it, go back to the previous level as discussed in part 1.
Next blog: how to take the deep squat one step further. Practice and be ready! Remember that deep squatting has been a health promoting normal part of human existence until we put furniture everywhere.
Disclaimer: Please consult your doctor before you being any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.