Psoas Stretches WON’T Improve Your Squat (BUT THIS WILL)

Psoas Stretches WON’T Improve Your Squat (BUT THIS WILL)


if you’ve been told that tight hip
flexors is holding back your squat mobility then in this video you’re gonna
learn why psoas stretchers won’t help your squat and an exercise that actually
will know what’s up Coach E here from precision movement and today we’re gonna
talk about the squat now i can’t tell you how many times i’ve heard this
before where somebody has mentioned to me or i’ve just overheard people talking
in the gym that they can’t squat low because they have tight hip flexors and
every time i hear this kind of gets my blood boiling a little bit and i feel
like it’s coming from somebody said this at one point maybe somebody on youtube
some kind of fitness expert that’s really popular said this and it’s just
been parroted over and over and over so first we’re gonna deconstruct why this
is a load of crap and secondly i’m going to teach you a technique that will
actually help you improve your squat mobility because it addresses things in
a biomechanical and scientific way ok so let’s start with the hip flexors what
are the hip flexors typically iliopsoas that’s the single joint hip flexor
rectus femoris that’s the two joint hip flexor that crosses the hips and the
knees that’s part of the quadriceps okay let’s focus on the iliopsoas because
that’s what most people think of when they say hip flexors so tight hip
flexors if I have tight hip flexors what kind of mobility is that going to limit
me from from so the hip flexor is running in front and let’s say they’re
tight so they’re tight they’re contracted they’re gonna put me into
this position already okay to lengthen the hip flexors requires me to go into
hip extension that’s lengthening of the hip flexors so if they’re tight that
movements and that range is going to be limited are people limited in that range
when it comes to the spot mobile and squat mobility no people when they
talked about squat mobility and their mobility being limited it’s going down
oh I can only squat – here I got tight hip flexors well you can see right now
very simple explanation that when we’re going in to a squat the hip flexors are
shortening okay so if they’re tight and they’re shortening the hip flexors are
not limiting squat mobility your squat depth okay can you see that very clearly
all right so this myth or whatever it is that is out there just if you hear it
just block it out okay it’s not real it’s a load of crap what is actually
happening when it comes to the hip flexors and do the hip flexors impact
squat mobility the answer to that is yes they definitely do impact squat mobility
but it’s not what you think okay I hate using that term it’s such a marketing
term anyway hip flexors when you go down into the squat the hip flexors actually
have to be on the reason why they have to be on is they cross both the hip
joint to create hip flexion but the psoas inserts where it originates on the
lumbar spine and when it’s going when you’re going deeper into the squat if
the psoas is not firing correctly or it’s weak or just doesn’t have
activation at the shortened range then what happens to the lumbar spine is you
lose that lumbar extension okay so the so is helps maintain a neutral or
extended lumbar spine as you descend into a squat okay my psoas isn’t working
I get the butt wink another myth I’ve talked about this
before in a previous video buyt wink is not caused by tight hamstrings it is
more a function of iliopsoas particularly the psoas that doesn’t
work properly yeah now what when is this muscle not
working properly if you could do this your psoas is working but it’s not
working properly when it’s at its shortened range okay this is the psoas
at its shortened range and if it’s not able to fire
then you’re not able to keep this lumbar extension and you’re gonna either go
into butt wink or you’re just gonna be stuck in this you know kind of partial
squat position okay so how do we train it to get it functioning properly and
not just the iliopsoas and the hip flexors but the hips in general how do
we get them working properly when we’re in this deepened bottom of the squat
ranch well we train it there how we’re gonna
train it there that’s why I’m going to show you right now okay so we’re going
to go through an end range expansion technique er e this is step three in my
four step process to improving mobility and movement longevity that I teach in
all my control courses and I’m going to teach you it right now so this is a
level two yari level two is just a little upgrade from level one okay we
add some more contractions and they’re just a little more to think about so
this is a progression but I’m gonna share it with you now because I think
you’ll get it so for this technique I call it the unilateral deep squat level
to yari that’s mouthful I know I’m sorry but I like to be accurate what we’re
gonna do is we’re getting into this half kneeling position so if you can imagine
this is like what your squat looks like okay at the bottom of the squat what we
want to do is train the range where you have just at the bottom of the range
that you have where you can maintain a good neutral spine
so let’s say you’re squatting and you could squat down to here well and then
once you go below that it gets a little flexi and ugly okay that’s kind of the
hip range that you want to train so you want to be maybe around there yeah if
you can go deeper what you can do spread out and train the deeper position here
okay so now it’s more hip flexion so I’m working and even lower squat alright so
let me show you this angle what you do is you find that position that’s first
find that position go get the knee on the mat so you don’t irritate my patella
so let’s say I’m training right here level II ERE first what i want to do
is want to get there chill out for a bit I’m gonna put my hands on the ground
well stare at my bald spot balding spot and what I’m gonna do is gonna hold
myself in position so maintaining as best as I can a neutral spine a good
squat spine position and then I’m gonna lift that foot off the ground and hold
it and I’m lifting hard lifting hard gonna chest up lifting as hard as I can
and relax down slowly that’s the first contraction then you go right into hands
off the ground and just holding myself balanced so now I’m activating the
extensors as if I’m pushing off the bottom off the floor to go back up okay
hold for one slow 360 breath okay now and on the outside of the knee push
activate gradually increase the activation as hard as you can without
pulling anything once you have max activation hold it there and for one
slow 360 breath I’m working here I’m pushing my knee and I’m not letting my
hand push my knee okay and then come inside elbow push so I’m pushing my knee
out and I’m pushing my elbow back in so I’m activating the adductors mass
contraction once lo 360 breath keep activating this is work I’m not just
resting here to gradually release the contraction and then we go back into
lifting the foot off the ground okay lift it keep trying to drive that knee
to the ceiling slow 360 breath and relax gradually okay
so that is one cycle on this left side all right let’s go through the right
side show you this angle here side view so first I find that deep squat position
so if you can imagine that’s my squat there let’s say I’m right here I’m
working mimic that with the one side only okay
first move now if you need to put something on the ground maybe some head
bells or something to hold on to dumbbells or a little chair stool that
would be good as well but you can go down it’s just gonna you’re gonna lose
perfect neutral throughout your whole spine key is to maintain as much as you
can in the lumbar okay so first contraction we gradually increase the
activation hold it there slow 360 breath gradually decrease the
activation okay ready set go lift the foot strong contraction bring
it down slow under control and then no hands and just hold it there
think of pushing up through the floor like you’re squatting coming up from the
bottom hold breathe and relax now push the knee in and resist don’t let the
knee actually move but strong contraction from the arm breathe causes reflexive
contraction of the hip the abductors and then adductors drive it out strong
contraction breathe and relax and then one more lifting up I have to beat those hip flexors as hard
as you can place it down slow under control and then drive yourself out of
that position okay that’s how you improve squat mobility not these stupid
hip flexor stretches that is stretching something that doesn’t need to be
stretched we need to work on the strength at that shortened range of the
hip flexors not stretching the hip flexors out all this kind of thing
all right that’s how you’re gonna improve squat mobility if you believe
that biomechanics is the thing if you don’t then you could do whatever you
want okay there you have it hope that helps to
clear up something that you may have heard if you haven’t heard it great
you’ve just programmed your brain with some useful actual information but if
you have heard that consider your source and maybe you don’t want to listen to
that source too much because it might just be a little bit of a parrot Polly
wanting a cracker in your ear okay hope that else if you enjoyed that subscribe
and if you want to work these hips properly scientifically biomechanically
then you got any problems lacking mobility or your hips just don’t work
the way that you know they should then I suggest you check out my hip control
course which I’ll link at the end of this video ok thanks for watching again
and I will see you next time

17 Replies to “Psoas Stretches WON’T Improve Your Squat (BUT THIS WILL)”

  1. This is exactly what I needed, seems to be a modified gecko pose with end of range exercises. This is brilliant.

    I have a weak left glute, I wonder if this would work as an activation exercise prior to squatting too? (it literally falls asleep, is very annoying as I was just getting close to my pb before recognising my form was wack)

  2. Uhmm, no way my foot is getting off the floor trying this 🙁
    Do you have advice for people who aren't even able to do that?

  3. Lifting the foot was so hard but I did it. I was very surprised to be able to lift the leg but I could not hold it for too long.

  4. really good! thanks. do you have a similar video on controlling too much anterior pelvic tilt? something for strengthening glutes?

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