{"id":57697,"date":"2020-04-22T00:00:00","date_gmt":"2020-04-21T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/squat-hold\/"},"modified":"2020-04-22T00:00:00","modified_gmt":"2020-04-21T22:00:00","slug":"squat-hold","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/learn\/squat-hold\/","title":{"rendered":"Tutorial: Squat hold"},"content":{"rendered":"\n

The squat hold is a challenging isometric exercise that will develop lower body strength and core control. <\/strong>Hold your breath and join us in this tutorial to learn how to perform this exercise correctly<\/a>. <\/p>\n\n\n\n

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WHAT<\/h2>\n\n\n\n
  • The squat hold is a challenging isometric exercise that will develop lower body strength and core control.<\/li>
  • It can be used both as a warm-up exercise, as active recovery, or as a standalone exercise within any workout.<\/li>
  • The exercise requires the right ankle and hip mobility to perform correctly.<\/li><\/ul>\n\n\n\n
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    HOW<\/h2>\n\n\n\n
    • Stand with feet shoulder-width apart, and feet turned out slightly for comfort. Engage the core and set the shoulders.<\/li>
    • Raise the arms in front of the chest and slowly squat down, pushing the knees outwards, so they remain over the toes. Squat until the hip crease is below knee level and keep the arms in front for balance and stability.<\/li>
    • Hold this position for a while, ensuring that you continue to breathe comfortably.<\/li><\/ul>\n\n\n\n
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      WHY<\/h2>\n\n\n\n
      • The squat is\na foundational movement that all healthy humans were once able to do. As\nchildren, the deep squat was the best way to get down to the floor to pick up\nobjects, as well as our default sitting position. As we get older, we lose the\nability and mobility to squat deep. This is further compounded by fixed range\nexercise machines and bad techniques that teach us to squat only to 90 degrees\n(seated position). <\/li>
      • Lack of ankle\nmobility is one of the most common reasons for not being able to deep squat.\nWhile the 90-degree squat may be one of the reasons for this, poor footwear can\nalso contribute. Heeled shoes cause the calf muscles to remain in a shortened\nposition, resulting in adaptive shortening over time, which can limit ankle\ndorsiflexion \u2013 a prerequisite for the deep squat.<\/li>
      • If reduced\nankle mobility is an issue, this should be addressed first through strategies\nsuch as foam rolling and regular stretching of the calves. During this time,\nthe deep squat can be modified by placing the heels on a 1-inch block, such as\na weight plate or rolled up exercise mat. This will allow you to get a full\nrange of motion without the effect of ankle restriction. As ankle\nflexibility\/mobility improve, reduce the height of the block until the feet are\nflat on the floor. This can take up to several months if there are severe\nmobility issues \u2013 so don\u2019t be discouraged, persevere, and you\u2019ll reap the\nbenefits of this excellent exercise. <\/li>
      • When executed\nadequately with functional mobility, the squat hold is an immensely challenging exercise at any level of\nfitness.<\/li><\/ul>\n\n\n\n
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