Bodyweight Squat Holds

I am now adding in a lot more positional holds into my training program, especially at different phases of the movement i.e. start, mid point or end point of the movement so that my body can experience what it feels like to be in that position and to also work into feeling more comfortable at those points.

The squat has always been an exercise that I have found challenging due to tightness and restrictions through the ankle, hips and thoracic spine.  All probably as a result of poor sitting postures and previously an exercise training program focused too heavily on hypertrophy and not enough mobility.  I have therefore decided to change up my program to work more on function and developing better movement and strength through movement.

In the image below you will see myself in a static squat hold.  I have now worked myself to this position where I do not compromise my position.  Any lower than this and my lower back starts to round out and trunk flexes.  So there is still a lot of work to do on those ankles, hips and spine.

Next time you are performing some bodyweight movements, try and spend 30-60 seconds in different phases of the movement and explore what it feels like.  You will find very quickly that the more you do, the more you are able to hit those positions safely and feel more comfortable.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

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