Master the squat and hip mobility: LIVE TODAY

[brown3794]

Hello everyone. I started the program this week and it's been great but I'm having trouble with E1C. I think I'm lacking hamstring flexibility. I can't even get my heel on the ground no matter what I do. Should I stick with E1A and E1B till my flexibility improves?

[Craig]

Hi Brown,

Two options: work on calf and hamstring flexibility separately and go back to E1C when you are more flexible, or practice E1C with a board or something under your heel so it makes contact with something. Be sure to make your support smaller and smaller as you get better. [edit: or probably better to do what olivia said; raise the hands rather than the heel]

Cheers,

Craig

[oliviaa]

Hello brown3794

Yes to working on E1A and E1B, however try E1C with your hands raised on something, even something as high as a gym bench if that's the height you need in order to ground the heel.

Cheers

Olivia

[Tris]

The more you do this, the more "high resolution" your neural map will become.

Love this.

Between this and "feeling your way around in the dark" (in regards to testing what stretch works best for you) - I hereby knight you King of Analogy.

[Nick]

Hi All,

I made a summary. So we can have all the info in one post. Please let me know if this is not correct.

First Time:

The short story is: work your way through all 29 exercises (in total, it's about 1.5 hours), and pay attention to the ones that you find hard, or tricky, or which produce new sensations in the body. These are the ones you need to concentrate on.

How It Works

-Limbering (L in the program) elements as often as possible...ideally every day for best results.

-Stretching elements - exposing new range (E in the program) once every 4-7 days

That said a few of the more advanced stretchers here are doing pretty full-on stretches every day to great effect...but I did say advanced in that they have some history with stretching and good awareness of their body.

So try and do the Limbering movements every day or every other day.

And try to do each E element once per week...divide it up or stack them into one or two sessions.

Personally...I find the longer I stretch in a session the better the results...after 20mins the stretches are more effective for me...something about getting in the zone and connecting with my body. This time is getting shorter with time.

Note

Limbering is an earlier version of mobility: movement at the end of the ranges of movement (and within those ranges too, so not always as the ends). Mobility is the new limbering. No contractions, and few held positions. And no rules, so break these if you feel like it. Limbering is moving, just not in people's usual ROMs. We don't want "normal".

Another way of thinking about this: limbering at one end of the movement spectrum; hard-core C-R stretching at the other

[FedericoC]

Some feedback and questions from my side, on some elements after my session today with a focus on calves and piriformis.

-L1: I noticed I tend to lean a bit more forward with my upperbody than Kit, this does not bring my lower leg perfectly vertical. In addition, I can sink below parallel with a very wide stance as well (I used to be a sumo deadlifter for years - not sure this means anything though). The most striking thing, however, is that I cannot activate my glutes in this position and I end up overly fatiguing my quads, which do almost all the work. As a result, I'm not even able to hold in this position until the end of the video.

-E1A: I can lean forward substantially, but I feel most of the stretch in my ankles. At the beginning - some month ago - this was a very effective and strong stretch for my calves. However, I now barely feel any. Does it necessarily mean I'm doing something wrong here? The version with the aerobic step is fantastic, great stretch.

-E1B: loved both of them. In the first one, I could sink down substantially while keeping my lower leg straight.

-E5C: done it again, I truly like and feel this. I spent 2' in the final position and felt great afterwards. I also tried the following: after having bent the back leg and held the position for some time, instead of clasping the back leg and pulling, I still kept the foot of the back leg in contact with the wall and slowly extended it (a movement similar to a calf raise - if I've not been clear) with the net result of bringing the front leg closer to the chest. Great sensation!

[Richard Hamilton]

Some feedback and questions from my side, on some elements after my session today with a focus on calves and piriformis.

-E1A: I can lean forward substantially, but I feel most of the stretch in my ankles. At the beginning - some month ago - this was a very effective and strong stretch for my calves. However, I now barely feel any. Does it necessarily mean I'm doing something wrong here? The version with the aerobic step is fantastic, great stretch.

-E5C: done it again, I truly like and feel this. I spent 2' in the final position and felt great afterwards. I also tried the following: after having bent the back leg and held the position for some time, instead of clasping the back leg and pulling, I still kept the foot of the back leg in contact with the wall and slowly extended it (a movement similar to a calf raise - if I've not been clear) with the net result of bringing the front leg closer to the chest. Great sensation!

Hey Federico, perhaps you've just stretched your calves enough that you need a stronger stretch the get the same sensation? I find that first one gets me warmed up well for the elevated version. Where in your ankle are you getting the stretch?

That's a good pointer for E5C and it can really intensify the stretch. I do this as well sometimes, especially if I've not positioned myself close enough to the wall.

[Richard Hamilton]

Hello brown3794

Yes to working on E1A and E1B, however try E1C with your hands raised on something, even something as high as a gym bench if that's the height you need in order to ground the heel.

Cheers

Olivia

Thanks for clarifying that Olivia; I'm using a chair at the moment with upper body parallel to the ground. SLDP has such a strong effect that I don't know whether to laugh or cry!

[Geoff]

Just take your time; it all takes time. Boxing the Compass is the solution here, in between attempts at the ones that hurt. The trick is to find which exercises or limbers get into the parts that other exercises hurt; in time, all this will even out.

Incidentally, and this comment to everyone, this is the reason when Olivia, Craig, Dave Wardman and I were putting the sequences together that I decided to make this program the first one. If you do master all these, it will give you a head start on the next two programs (MTPancake and MTPike).

Thank you for the advice. I already thought it would be a matter of finding a different stretches to open up the range of motion, but I was not sure which stretches I was looking for. I am really curious about the other programs now, seeing how I do not yet have a good range of motion in any of Master the Squat's stretches. I think my roms of the stretches in the other two programs would be even more dramatic!

A question I thought of earlier today when squatting in front of a mirror is about the pelvic tilt. When slowly sinking into the best squat that I can, there is a point in which my APT changes into a PPT, initiating the so called 'butt wink'. Should exercises such as the limbering exercises (L2) and the inside squat (L8) be performed at a height in which we can still hold the APT or should we just sink as deep as possible, as long as the middle back stays straight?

[Kit_L]

Fede wrote:

-L1: I noticed I tend to lean a bit more forward with my upperbody than Kit, this does not bring my lower leg perfectly vertical. In addition, I can sink below parallel with a very wide stance as well (I used to be a sumo deadlifter for years - not sure this means anything though). The most striking thing, however, is that I cannot activate my glutes in this position and I end up overly fatiguing my quads, which do almost all the work. As a result, I'm not even able to hold in this position until the end of the video.

Don't sink below parallel: if you are flexible enough, you may even be able to sink almost down to the floor—but then you are not doing any work (simply hanging off the legs like in a standard-width full squat).

To activate the glutes, get to the parallel-to-floor stance position, use the external rotators to really open the knee angle, and bring the body as close to vertical as you can and press the heels away from you. I am going to make more videos on some SLS variations we have been working on over here that guarantee glute activation, but the self-cue, to press the heels away (instead of thinking 'I'll hold the position') changes the muscles you will use.

Geoff wrote:

there is a point in which my APT changes into a PPT, initiating the so called 'butt wink'.

For me, the alleged 'dangers' of the 'butt wink' are nowhere to be found if you are doing bodyweight squats (but are real, of course, if you have 150Kg on your back). And trying to hold tension in the lower back (by arching it and trying to hold that shape as you drop all the way down) helps activate the glutes too. No problem, I think, so keep practising and please update from time to time.

[Craig]

Love this.

Between this and "feeling your way around in the dark" (in regards to testing what stretch works best for you) - I hereby knight you King of Analogy.

sweet! If I keep this up I will have a title to rival the mother of dragons from game of thrones Craig the Mountain Hammer, King of Analogy, Bringer of Dao, [insert more titles here?]. hahahah

[Keilani Gutierrez]

sweet! If I keep this up I will have a title to rival the mother of dragons from game of thrones Craig the Mountain Hammer, King of Analogy, Bringer of Dao, [insert more titles here?]. hahahah

Strengthener of End ROM.

[FedericoC]

@Kit: thanks for the pointer, I'll do and report.

@Richard: thanks, I felt the stretch in my ankles, close to the Achille's tendon but more to the side (exterior). However, as you said, I considerably increased the ROM on this movement and it's possible that it's not making wonders as it was doing before. Will try again, and report.

[Duff]

I finally got it, looks(and feels) superb . Definately a lot to work on, especially my piriformis.

One question: for how long can we hold the piriformis exercises? It wasn't mentioned in the videos.

[Craig]

For as long as it feels like its doing something

[Kit_L]

I assume MH meant "as long as it's doing something", but he might have meant something else! Yes, hold it and work the end position (some people like to hold completely still; others like to make small movements; others again (as Dave Wardman will be mentioning in the next program) in some end positions, some people find that holding a light contraction on at the same time actually allows the muscle to relax more with a more tolerable sensation than relaxing completely.

The message here is to pay attention to what's happening in the body, with no expectations (and the body is different on different days, too).

[Craig]

I did mean "doing" and not "going". Phone auto corrected me, doh!

[Stephen M]

I've been doing the limbering sequences almost daily since release of the program, and I'm pretty certain I've also experienced strength gains along with mobility. I think just spending extended periods of time in the different squat positions is building strength in my legs, and I have already seen some carry over to my SLS work. Definitely been sore in a couple spots that I've never been sore before.

[Duff]

Thanks, Kit and Craig. I have just about figured how much I need to contract in the stretches to make them most effective. I have to be careful with the standing piriformis though, I strained my groin or something up on the inside of my thigh doing it.

And as another of my comments recommending something not from GB on their forums gets deleted, I think I'll be spending more time over here.

[FedericoC]

I'm still struggling with the first exercises. Particularly, L1. Didn't go much further than last couple of time.

Tomorrow I'm planning to dedicate my postWO session to this, again.

[Kit_L]

@ Duff, who wrote:

And as another of my comments recommending something not from GB on their forums gets deleted, I think I'll be spending more time over here.

We do not delete any posts that recommend approaches that we don't know about; the opposite—we want to know about stuff we are not familiar with. How else can we learn??? Fear no deletion here!

@ Federico: all the hip mobility exercises and limbers play into each other. L1 (Sumo squat) is as much about active flexibility (getting the external rotators to spread the knees while parallel) and strength in the holding position as anything else. So (and this is just one possibility; there are many) if spreading the knees apart in that position is hard, then try the squashed and flat frogs, and the Tailor pose; all will help in future attempts at L1. And definitely do not expect to "go further" each time. The real changes are imperceptible (and out of conscious awareness).

[Adurst]

And as another of my comments recommending something not from GB on their forums gets deleted, I think I'll be spending more time over here.

This makes me so...angry at? Disappointed in? Chris Sommer...and I won't use the word coach...my view being a coach is a type of leader...and with that comes certain ethical obligations...especially it your going to create a community with a noble purpose...this should be about knowledge and helping people!

He has lost that honor from me.

There is an ethic here and for me he has broken it. Deleting posts in a "public" community for no other reason then they don't fit your own financial interest. Not even letting the people know that it has been done and why....sign of a person who knows they are acting in the wrong.

So disappointing.

Very sad to see humans behave this way.

Guess I'll find a different workshop to go to in November.

[Josh]

@Adurst - I always love your picture with the kids hanging off of you. I've been there and done that. Miss it but am glad not to be changing diapers any more.

Anyway, for you consideration: If Coach Sommer has lots of great stuff that you could learn at his workshop, I suggest trying to dismiss the stuff that bothers you about him and go have a good time learning tons of great stuff. In other words try not to let somebody else's weaknesses frustraite you to the point that you miss out on things that would help you meet your goals. Just my 2 cents. On the other hand you may be to the point where you really couldn't enjoy the workshop, and I completely understand that. Not trying to pass judgement. Just didn't want to see you miss out on what I am guessing would be some super cool material.

Speaking of cool material, I think I am already starting to see improvements from the short amount of time that I have been doing MTS. I have been held back from so many endevers because I just didn't move quite right and I think this is the breakthrough I have been looking for. My right shoulder waits in eager anticipation for the shoulder program!

[Adurst]

@josh

As a general sentiment...I agree, especially with personality...

Like at this recent workshop...this guy named Kit...man! All I could do! Lol...just jokes...love that guy.

but I find it hard to look past violations of my ethical/moral code....without standards we loose sight of humanity!

I feel I have lots of options...too many and too little time.

I Can spend my time, money and enable (through support) people that more closely reflect the world I want to live in.

All good stuff....GST is just one small set of tools...and there are other sources almost as good, as good, better...depending on the slant...mine in particular is helping adults make a change/metamorphous to a healthier...fuller physical capacity...that is what I want to get awesome at.

If I wanted to know how to take 40 seven year old children per year and develop them so that one becomes nationally/internationally competitive per year, by the time they reach the various competitive age groups, (1:40 ultimate success) then Sommer would definetly be the guy....not my interest...but interesting none the less. And I'm sure I'd learn lots for my interest too...as you do from every experience.

[JoachimG]

I'm interested Adurst. I follow GB more or less, however I'd like to know what else you consider great sources of GST. I'm aware of GMB and Ido portal (can't afford his stuff though). However, you comment about only focusing on developing GST and not being open minded to other things resonates with my beliefs.