Скачать или смотреть Fix your squat depth with these 3 steps

Heels lift on a squat if you’re trying to go past parallel? Don’t let leverages be an excuse! 🦵🏻

These protocols should be used pre workout for best results: you must load new range to keep it!

Remember if you unlock new range, that range will be weak. So be mindful when loading it. Ideally utilise these protocols away from competition.

🔹Myofascial release:
Well known therapy but seldom self performed. You can even use a spoon if you do not have a tool. Be careful though, I see way too many therapists causing bruising with this method. You are looking to affect the fascia - not bruise the area. Hold the tool 45° to the calf and work in short downward pushes for 10-20 sec per target area

🔹Massage gun:
Works in a similar way to myofascial release, especially in the areas the scraping tools can’t reach. 10-20s in the desired area (in this case, think bottom of foot/ Achilles/ soleus/ gastroc). Works best if you stretch the area

🔹Weighted stretches:
Use a dumbbell / calf machine to force a stretch, build up time and weight 5-20s holds. Standing will better effect the gastroc (top part of the calf). Seated variations inhibit the gastroc, more stretch will be forced at the soleus (under the gastroc)

Let me know if you want me to deep dive into any of these protocols in another video below. 👇

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