The Deep Squat Stretch: A Brief History
In the past few years there have been many books published about squatting. Most of them are focused on one particular aspect of training or technique.
There are some good ones, but they all suffer from one major flaw: They don’t give enough information about the deeper squat stretch.
A lot of people think that it’s impossible to get into a deep squat without first doing a deep squat stretch. But this isn’t true!
In fact, the deeper you go in your squats, the easier it gets because you’re not using any muscles at all!
So what exactly does the deeper squat stretch do?
Well, it helps with two things:
It improves range of motion (ROM) in your legs. If you’ve ever tried to squat deep and then immediately got stuck, you’ll know how painful that can be.
By stretching out your hamstrings and glutes before you start squatting, this problem goes away. It increases strength in these same muscles. Your body learns to relax these important muscles, which in turn makes your squat stronger as well.
The DBS is a fairly simple technique that targets the fact that the deeper you squat, the easier it is to squat, and the more your muscles relax. This makes sense when you think about it.
If you’ve ever had really tense legs when trying to squat, you know how painful and frustrating that can be. By squatting deep, you’re using the power of your own body to help you squat more.
Most people think that stretching is a slow, boring, and drawn out process. This couldn’t be further from the truth.
When you stretch your muscles, you actually want to hold the stretch for about 10 seconds to get the full effect. However, the key to this exercise is to do it fast. This helps your body better remember how to properly squat deep.
Here are some exercises you can do to better your squat. You can do these before you squat, during your warm-up, or after you’re done.
However, it is recommended that you don’t do them right before a workout because they’ll make your legs feel week at first. Do them consistently and you’ll see a difference within a few weeks.
Sources & references used in this article:
The logic of urban squatting by H Pruijt – International journal of urban and regional research, 2013 – Wiley Online Library
Squatting in Europe by H Pruijt – Squatting in Europe: Radical spaces, urban struggles, 2013 – academia.edu
Do specialty shoes boost weightlifting performance? by JR Dorson – lermagazine.com
Become the HERO of your own HEALTH by L Heywood, SL Dworkin – 2003 – U of Minnesota Press
Winning basketball fundamentals by HBBS aka Traditional – athletespotential.com