Knee

How To Do an ATG Split Squat

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The ATG Split Squat: A Game-Changing Exercise for Strength and Mobility

The host introduces his favourite exercise, the ATG split squat, in this video. He reveals that he has designed unique equipment called ATG friends to efficiently do this activity. The ATG split squat focuses on range of motion and hip flexor activation. The host emphasises the necessity of obtaining the perfect rep by maximising the range of motion with the load.

Exploring the ATG Split Squat

The host demonstrates and instructs a participant on how to perform the ATG split squat. They begin by performing five sets of four to six reps each leg. The exercise works the participant’s back and left hip. The host instructs them to lengthen their rear hip flexors and compliments them on their form. They keep going with the workout, concentrating on stretching, and get positive feedback from the host.

Benefits for Weightlifters and Mobility

The host explains how the ATG split squat can help weightlifters by correcting imbalances on both sides of the body. It can also be used to improve leg drive and provide a respite from regular movement patterns. This exercise can relieve knee pain and potentially assist the lower back by engaging the hip flexors and achieving true hip extension. The host emphasises the need of adding load to stretches in order to increase their effectiveness.

Increased Range of Motion

The participant and the host demonstrate the ATG split squat side by side. They use weights to achieve greater depth and range of motion. The host adds that the exercise stretches the glutes and targets the vastus medialis oblique (VMO), perhaps resulting to gains in strength and mobility. They demonstrate the distinction between static stretching and loaded stretching for optimal results.

Building Strength and Mobility

Modification with Reverse Bands

The host provides a tweak for individuals who are having difficulty with the ATG split squat. Individuals can gradually advance to bodyweight squats by employing reverse bands to lower the burden. This change allows people of all fitness levels and abilities to participate in the activity and reap its advantages. The host recognises resistance bands’ adaptability and their capacity to support better posture and strength development.

ATG Split Squat

The ATG split squat is hailed as a game-changer for strength and mobility. It offers a comprehensive workout targeting various muscle groups and improving range of motion. By utilizing the ATG buddies and focusing on proper form and intention, individuals can experience long-term gains in strength, flexibility, and overall physical fitness. The exercise is inclusive, adaptable, and can be modified to suit different fitness levels and needs. With the ATG split squat, anyone can achieve their fitness goals and improve their physical well-being.

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Knee Pain When Squatting

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Knee Pain When Squatting (FULL EVALUATION & FIX)

Paige had knee pain when squatting as part of her back injury recovery. It’s crucial to recognise that pain symptoms may not always come from the affected area if you want to identify the underlying source of the pain. The assessment and treatment of knee pain are the main topics of this video, which also looks at the hip and ankle because they can also cause knee pain.

Assessing Ankle Mobility

The presenter started the screening procedure by assessing Paige’s ankle mobility. Paige had adequate hip mobility but had trouble on one side getting her knee to the table, which mimicked her knee pain. Paige also reported tightness in her left ankle when attempting to rotate her foot. This emphasised how crucial it is to address ankle mobility in order to relieve knee pain.

Correcting Ankle Mobility

Using a resistance band, a technique was used to increase Paige’s ankle mobility. Paige gripped the ground with her foot and drove her knee outwards while applying resistance as she positioned the band beneath the base of her big toe. She performed this exercise ten times, which targeted her lateral glutes. Paige was able to move her ankle more easily after this intervention because of an improvement in her mobility.

Joint Mobilization

A banded joint mobilisation approach was performed since Paige still had some mobility restrictions. The band was placed on the top of her foot, bringing the shin forward naturally while lowering the tailless bone. Paige showed substantial improvement after doing ten repetitions of this exercise when she was able to touch her knee and obtain symmetrical ankle mobility.

Reassessing Mobility and Pain Reduction

After addressing the restrictions on ankle and tibial rotation, Paige’s knee pain was reevaluated. During her squats, Paige reported experiencing no discomfort, demonstrating the effectiveness of the pain intensity reduction. She was able to resume hard squatting the next week because her knee movements were pain-free.

Looking Beyond the Site of Pain

The significance of not concentrating simply on the site of symptoms when treating knee pain is emphasised by this case study. It is essential to take into account locations both above and below the impacted site. The discomfort was reduced in Paige’s instance by increasing ankle mobility, which also indirectly benefited the knee. A more thorough remedy was attained by addressing the fundamental cause as opposed to only the symptoms.

Knee Pain When Squatting

The video emphasises the need of looking into regions outside of the area of pain to properly treat knee pain. In the instance of Paige, restricted ankle mobility and tibial rotation were the cause of her knee pain. Her pain was fully eliminated by using targeted workouts and joint mobilisation methods, allowing her to continue her squats regimen pain-free. This is an important reminder that treating knee pain holistically is necessary, taking into account the interconnection of the body’s numerous joints and mobility.

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Improve Your Mobility

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Improve Your Mobility and Flexibility

Improve Your Mobility and Flexibility, Ben, introduces a mobility and flexibility exercise in this video that aims to strengthen several muscle groups. The value of flexibility and how it might improve athletic performance are stressed by him. The exercise is made to be scalable, which allows for various levels of fitness to be accommodated. Let’s investigate the benefits of the exercises.

Start with the Big Toe

Ben begins by talking about the importance of the big toe in terms of mobility. He says a lot of patients who have knee problems also have tight big toes. It becomes simpler to lean back and enhance overall mobility by progressively putting pressure on the big toe and developing flexibility.

Addressing Calf Muscles

Ben then draws attention to the stiffness in the calf muscles, which is sometimes brought on by modern footwear with extra heel cushioning. He uses a slat board to show how a quick workout may loosen up this stiffness and additionally increase flexibility. People can lean forward and increase their movement by actively engaging their calves.

Expanding to the Hips

Ben introduces hip-targeting movements while concentrating on hamstring and upper calf tension. He shows how to hold a 90-90 position and discusses how simple it is to do so by regularly stretching. These exercises aid in maintaining flexibility and improving lateral mobility, both of which are essential for a variety of sports.

Internal Rotation and Hip Flexibility

The presenter talks about how crucial internal rotation is for hip flexibility. He argues that exercising the hips on both sides is advantageous for sports that call for lateral motion. Ben displays various postures for enhancing internal rotation, such as leaning back and then using the Sartorius muscles.

The Butterfly Stretch and Couch Stretch

Ben then performs the butterfly stretch, which focuses on the muscles in the groyne. He advises supporting yourself against the wall while progressively deepening the stretch. He also highlights the sofa stretch, an activity that can change a person’s life after having knee surgery. Maintaining consistency in these stretches promotes lower body mobility and flexibility.

Full Range of Motion

The final exercise in the lower body mobility regimen, the ass to grass split squat, is shown by the presenter. Without elevating the heel or touching the back knee to the floor, he displays the ideal front hamstring position with the calf covered. Full range of motion is required for this exercise, and Ben understands that not everyone will be able to do so right away.

Shoulder Routine

Ben starts a bonus exercise that emphasises shoulder mobility. To avoid shoulder problems, he emphasises the significance of strong external rotation muscles. People can strengthen their shoulder joint’s flexibility and range of motion by performing workouts like pullovers and external rotation. Athletes who play football and tennis will especially benefit from this.

Improve Your Mobility

Finally stresses the value of combining strength and flexibility in preserving total mobility. No matter where they are at right now, he exhorts people to begin working on their flexibility because sustaining flexibility is easier than developing it. Individuals can improve their sports performance and lower their chance of injuries by regularly including these workouts into their routines.

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4 Exercises to Improve Knee Mobility

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4 Exercises to Improve Knee Mobility

In this video, we learn about knee mobility and how to test and improve our range of motion. The knee joint is unique because it can flex, extend, and even rotate. To optimize knee health, we should focus on four movements: sagittal plane flexion, sagittal plane extension, transverse plane internal rotation, and transverse plane external rotation.

For sagittal plane flexion, we should aim for the knee to bend around 135 to 145 degrees. To improve this range, we can perform heel slides and use our hands to gently pull the knee towards the chest, holding the stretch for an extended period.

Sagittal plane extension involves straightening the knee, aiming for zero degrees of hyperextension. To stretch this part of the joint, we can place a book or yoga block under the heel and let gravity pull the knee into extension. Additional stretching tools like ankle weights or a heat pack may be used for more intense stretches.

In the transverse plane, we focus on internal and external rotation. To test this, we sit with our knees bent at 90 degrees and pivot the foot, keeping the ankle stable. Internal rotation should be about 10 degrees, while external rotation can reach 30 to 40 degrees. Using our hands or a tool, we can assist the rotation and hold the stretched position to improve joint mobility.

By incorporating these exercises into our routine and gradually increasing the duration and intensity, we can enhance our knee mobility and recover from injuries. If you have any questions, feel free to ask in the comments section.

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