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Adidas, Gym, and Love: Quadricep - Tendon How to Fix Knees that ETAT Pop & Crack SQUAT Cruciate UNIVERSITY Patellar Tendon Lateral Collateral Step 3 Goblet Squat Stretclh GH Do your knees sound like popcorn in the microwave when you squat?! (Find out why today!)๐Ÿ‘‡๐Ÿผ . This cracking' noise is often caused by stiffness in our body. Try this simple progression & see if it helps๐Ÿ‘‡๐Ÿผ . 1๏ธโƒฃfoam roll the quads for 2 minutes (searching out stiff spots in the muscle). You want to be a mean massage therapist to yourself so don't stray away from spots that hurt a bit! This will help improve your soft tissue pliability without any decreases in performanceโœ… 2๏ธโƒฃlightly stretch the quads. The couch stretch is a great way to do this. A 30 second stretch will decrease stiffness in the muscles without a decrease in power production for your workoutโœ… 3๏ธโƒฃmobilize into a position you'll then be using in your workout. I love the goblet squat stretch. Take a kettle bell or a plate & sit into a deep squat (shoes off or flat sole shoe is preferred). Hold this for 30 seconds to 2 minutes. Then re-rest your squat and see how it feels๐Ÿ‹๐Ÿฝ . If your 'cracking' continues, is accompanied with pain, I recommend getting screened by a sports physical therapist as this may be an issue that requires a more individual approach to fixing . Full video linked in my bio! _________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip nike adidas lift Crossfitter frontsquat squats
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Adidas, Gym, and Memes: How To Limit Your Toes From Spinning Out When You Squat SBUAT UNIVERSITY Spnning Toes? Do your toes spin out when you squat? Let's talk about how to fix this problem (FULL 8 MINUTE VIDEO LINKED IN BIO!) ๐Ÿ‘‡๐Ÿผ . There are 3 main reasons your toes may spin out as you squat: ankle stiffness, poor foot stability & limited hip internal rotation. In today's video we discuss how to fix each of these issues to help you improve your movement qualityโœ… . 1๏ธโƒฃAnkle Mobility: this could include banded joint mobilizations, foam rolling the calf muscles and stretches 2๏ธโƒฃFoot Stability: jamming your big toe into the ground can help limit any rotation & solidify your foot position. 3๏ธโƒฃHip Mobility: limited hip internal rotation will cause your hip to spin off into the position of least resistance (external rotation) which spins your foot to the side. The W stretch can be a great stretch to improve this mobility . Check out the video linked in my bio for a full description of these other exercises not shown & how you can test to find which areas YOU need to focus on! _________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. ________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip nike adidas lift prehab fitnessmotivation crossfitter
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Adidas, Crazy, and Gym: Starting Position For The Back Squat Engaged Upper Back Relaxed Upper Back Neutral Wrist over Extended Wrist Elbows Pulled Back Elbows Under Bar Correct M Incorrect SQUAT UNIVERSITY HOW TO SET UP FOR A PERFECT BACK SQUAT. No one squats big weight with a sloppy set up. The position of your elbows changes everything. Let me explain ๐Ÿ‘‡๐Ÿผ . Incorrect set up: the athlete to the left has a very relaxed hold on the barbell. When the elbows are pulled under the bar during the squat it decreases the amount of tension that can be held in the upper back. If you try to squat big weight with this poor set-up it transfers the force of holding the bar to other areas (the wrist & elbows & smaller structures of the spine). โŒ . Proper set up: when the elbows are pulled back in line with the back, it instantly engages the mid back. Your shoulder blades (scapulae) are pulled together creating a firm foundation for the bar to rest. In this set-up, the mid back musculature holds the bar firmly, keeping your elbows, wrists and back safe. โœ… . TAKE AWAY: Don't go crazy & pull the elbows TOO FAR back, but squeeze your shoulder blades together & bring your elbows back & in towards your body (in alignment with the outline of your back if viewed from the side). No one walks out & squats tremendous weight with a weak set up. Set yourself up for a good quality squat from the start! ๐Ÿ‹๐Ÿฝ . Shout out to @startingstrength for the background photo example for today's post. _______________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. ________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym exercisescience fit fitfam fitness fitspo oly olympicweightlifting hookgrip nike adidas lift correctiveexeecise mobility pistolsquat crossfitter

HOW TO SET UP FOR A PERFECT BACK SQUAT. No one squats big weight with a sloppy set up. The position of your elbows changes everything. Let m...

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Adidas, Gym, and Memes: "WE THINK IT's MORE WE LIFT RATHER THAN HOW WELL WE DO IT AND THAT'S A BIG CAUSE OF INJURY SBARBELLSHRUGGE ST SGUAT UNIVERSITY Too often I find athletes sustain injuries NOT because they are weak but because they were more concerned with HOW MUCH weight was on the bar. When the weight lifted is your highest priority rather than HOW WELL you move - problems eventually happen. Our training has become too sensitive for public approval. We bypass fundamental movement skills and instead place out emphasis on how many plates we can put on the bar. We place athletes in great danger and risk of injury by taking this strategy. Crawl, walk, RUN. Great athletes lift massive weight because they 1st have amazing technique. Yes they are strong - but you can only reach your true potential in the iron game when you emphasize technique before adding weight! ๐Ÿ‹๐Ÿฝ . Last year j had a great opportunity to be a guest on the @barbellshruggedpodcast where we discussed topics like this & debunked some common squat myths. If you haven't checked out the content we put out together, check out the Barbell Shrugged YouTube channel! _________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. __________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym exercisescience fit fitfam fitness fitspo oly olympicweightlifting hookgrip nike adidas lift mobility quotes instaquote motivation motivationmonday motivated crossfitter quotestoliveby

Too often I find athletes sustain injuries NOT because they are weak but because they were more concerned with HOW MUCH weight was on the ba...

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Adidas, Gym, and Memes: ITS RARELY ASPECIALTYPEOF PROGRAMMING THAT DRIVES ATHLETES TO THE TOP BUT RATHER A PROFOUND MASTERY OF WHAT MANY CONSIDER A BASICSKILLSET 5GUAT The best athletes in the world don't succeed due to special training programs, high tech recovery methods or even pricy supplements. They reach the top by focusing on perfecting the little things. Mastering the most basic skill sets (perfecting barbell technique for example) gives you a firm foundation from which you can excel athletically๐Ÿ‹๐Ÿฝ . The athlete shown above is Olympian @olychad of @vaughn_weightlifting. He is a great example of what happens when you embody today's message. Make sure you give him a follow โœ… _________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. ________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym exercisescience fit fitfam fitness fitspo oly olympicweightlifting hookgrip nike adidas lift mobility quotes instaquote motivation motivationmonday motivated crossfitter quotestoliveby

The best athletes in the world don't succeed due to special training programs, high tech recovery methods or even pricy supplements. They re...

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Gym, Memes, and Struggle: SQUAT DO YOU STRUGGLE WITH A HIGH ELBOW RACK POSITION? Latissimus Dorsi Levator Scapulae Serratus Posterior A Superior If you struggle to get your elbows up into a good position for your front squats & cleans, it may be due to stiffness in your lat muscles (the big darker red muscles shown bottom left) ๐Ÿ‘†๐Ÿผ . One of my favorite band assisted stretches to help mobilize into a good position is the topic of today's post. Grab a band with your palm facing the sky. Twist into the position shown & drive your elbow up as the band helps pull your hand down behind you back. You can also use your opposite free hand to push into a greater stretch (felt in your upper lateral back & the underside of your arm). Hold for 10 seconds & try 5 before re-checking your rack position to see if this is the right mobility tool for your body โœ… . KEYS TO PERFORM CORRECTLY๐Ÿ‘‡๐Ÿผ 1๏ธโƒฃDrive your elbows straight forward (don't let it kick out to the side)โœ… 2๏ธโƒฃKeep your core braced (this will keep your back from hyper extending (which I could have done a little better job of in this video)โœ… 3๏ธโƒฃKeep your hand facing the sky. This allows you to mobilize in a position similar to your end goal (improving your front rack) ___________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. ________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter
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Gym, Memes, and Yo: Internal External rotation rotation WHY YOU NEED HIP INTERNAL ROTATION TO SIUAT stretch on the ide of yo You need BOTH hip internal AND external rotation to perform a good technical squat - here's why ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ(Full Video on my YouTube channel) . Almost all of us should have the ability to perform a bodyweight squat with their toes relatively straight forward (5-7 degrees of toe-out angle is technically "neutral" anatomically speaking for my ๐Ÿค“out there). This requires a certain amount of internal rotation at the hip joint (along with adequate ankle mobility & core-pelvic control). If you are lacking this motion, your body will naturally spin off into the position of least resistance (external rotation) โŒ . This is why some people have toes that spin out as they squat down no matter how hard they try to stay forward (and yes when we barbell squat turning the toes out slightly is ๐Ÿ‘Œ๐Ÿผ but you still should have the ability to to bodyweight squat with toes relatively forward) ๐Ÿ‘๐Ÿป . The "W" stretch can be a helpful way to improve you hip internal rotation. If doing it correctly it should bring out a stretch in the lateral part of the hip - and NOT a pinch pain in the front of the hip (if so you are impinging yourself & either that stretch is not right for you or you should do some banded joint mobs first - find those on my YouTube) โœ… ___________________________________ Recommended sets-reps: 2 sets of 5 stretches for 10 seconds before your next training session. Recheck your squat after and see if it helps you get into a better technical position ๐Ÿ‹๐Ÿฝ _______________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. ________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter
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Blade, Gym, and Memes: Rotator cuff problems Inflamed/torn tendons Does This Movement Hurt Shoulder impingement pain is one of the common injuries athletes sustain. If you have pain on the front-lateral part of your shoulder with the test (shown upper left), your pain may be due to this type of problem๐Ÿ‘Š๐Ÿป . This problem in athletes can be due to poor posture, lack of dynamic stability (coordination) or muscle imbalances (rotator cuff weakness). This causes the humerus (arm bone) to rotate off its center axis & push into different tissues, leading to eventual pain โŒ . The banded exercises shown below (called the upper extremity matrix at @boostsportskc) is a great exercise to help restore this strength & coordination. Perform 2 sets of 10 movements up, out and down as shown. Let your arm move back to the start position SLOWLY. This will lead to a good fatigue in the outside of the shoulderโœ… & should NOT cause painโŒ . If this does not help decrease pain, also look at shoulder blade (scapula) positioning & thoracic spine mobility as movement problems-stiffness in both can lead to impingements as well . As always, these corrective exercises are to help with minor aches & pains that occur during barbell training. If you have a serious injury or have been dealing with pain for a long time, I always recommend going to get checked out by a medical practitioner. _________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. ________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter correctiveexercise shoulderpain
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Blade, Gym, and Head: DIFFICULTY WITH OVERHEAD SQUATS OR SNATCHES? IMPROVE YOUR STABILITY WITH THE BANDED ROTATION PRESS SQUAT UNIVERSITY One of the reasons many struggle with barbell snatches & overhead squats is due to poor overhead stability. Here's a simple exercise I first saw from @mikereinold ๐Ÿ‘‡๐Ÿผthat I use often as a warm-upโœ… . 1๏ธโƒฃWith a light resistance band in hand, perform a row with your forearm ending parallel to the ground. This locks your shoulder blade (scapula) into a good position - engaging the muscles that control it is crucial โœ… 2๏ธโƒฃRotate your arm back into an "L" position (external rotation). This motion is a part of the 3rd pull during the snatch movement so if you always leave the bar forward - this may be your weak-link๐Ÿ‹๐Ÿฝ 3๏ธโƒฃPush your arm overhead & hold it just above the back of your head (where you would hold the barbell). Hold it here for a few seconds & feel for the muscles surrounding the back of your shoulder engaging to keep your arm from falling forward 4๏ธโƒฃReverse the process slowly back to the start. Perform 2-3 sets of 5 reps on each arm ๐Ÿ’ช๐Ÿฝ . TAKE AWAY: the stable shoulder blade sets the foundation for your entire arm. It's not just strength, but the ability to limit excessive movement (the arm falling forward in this drill called stability) that helps us secure the bar in better positions during overhead lifts. _______________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. ________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter correctiveexercise
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Bad, Gym, and Memes: The difference between a bad coach & a good one is the bad one tells you WHAT to do. The good one tells you WHAT to do & WHY you're doing it! SQUAT UNIVERSITY What type of coach do YOU have? What type of coach do YOU want to be? It's a simple question that most don't really take the time to understand . It all comes down to WHY. Anyone can make an athlete tired & work so hard that they puke. Puking does not make good trainingโŒ . Good coaches understand the WHY behind every single exercise they prescribe. When there is a specific reason for everything you do it gives your training PURPOSE ๐Ÿ‹๐Ÿฝ . THIS IS HOW GREAT ATHLETES ARE BUILT. This is how great athletes not only reach their potential but STAY THERE โœ… ________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. __________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter motivation quote quotes instaquote motivationalquotes motivationmonday

What type of coach do YOU have? What type of coach do YOU want to be? It's a simple question that most don't really take the time to underst...

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Gym, Memes, and Pressure: HOW TO BREATHE DURING A SQUAT TIGHTLI ARE YOU BREATHING CORRECTLY DURING YOUR SQUATS?!? (Find out how to do it the right way!) . Step 1) Take a huge breath ๐Ÿ—ฃ Step 2) Brace your core like you're about to take a punch to the gut๐Ÿ‘Š๐Ÿป Step 3) Start your squat ๐Ÿ‹๐Ÿฝ Step 4) Control a forceful exhale through a closed mouth (valsalva maneuver).๐Ÿ˜ค . If you let your breath out completely, you will instantly lose stability. This transfers harmful pressures onto the small vulnerable structures of the spine (intervertebral discs and ligaments). This is like letting the air out of a balloon too fast. As the air leaves the balloon it becomes less stable. The same goes for our body. However if we only let a small amount of air escape the balloon by maintaining our squeeze on the opening, the balloon ๐ŸŽˆ stays stable for longer . For some this will sound like an elephant ๐Ÿ˜ (@max_lang_weightlifting is our example today). The breath should never be held for more than a few seconds during the squat. Doing so can dramatically increase blood pressure and cause black-outs and other cardiovascular injury for those at risk. While the valsalva maneuver (even when held for short periods) has been shown to cause an increase in systolic blood pressure, it is very safe for healthy athletes. For most this temporary rise in blood pressure is not harmful. That being said, it should be used with caution with older individuals and anyone with a history of heart disease. . Breathing correctly with big weight will allow you to lift bigger weight safely! โœ… ___________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. __________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter motivation
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Gym, Memes, and Affect: Ankle mobility plays a huge role in your overhead squat & snatch technique! Good ankle mobility Poor ankle mobility Stiff ankles are one of the most common weak links I find in athletes. This issue will cause problems for the entire movement pattern of the squat. Let's take for example the overhead squat. This lift (just like the snatch) requires a fairly upright torso position. The more upright our torso must be during a squat - the more ankle mobility we require in order to stay balanced & move efficiently. The squat on the right is demonstrating how limited ankle mobility can affect this lift. In an effort to stay balanced, the chest will have to incline forward. In order to continue squatting down, the bar must be pushed even further back behind the neck or else the weights will surely come crashing down in front. The left video is showing an example of adequate ankle mobility. Because the knee is able to move forward past the toes at the bottom of the squat, the chest can remain more upright and the bar remains balanced. ---------------- Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. __________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter motivation
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Dieting, Memes, and Bodybuilding: ME Train hard Diet properly Lifts With Proper Form Does Machine Only Workout Weekend Warriors Skip Leg day (INCHES) 5.5 8body building humour Consistent Gym Goer GLOBAL Does all Three big lifts Don't Deadlift Don't Squat ASEAN Crossfitters ...... ........ ๐Ÿ™‹๐Ÿปโ€โ™‚๏ธ๐Ÿ™‹๐Ÿปโ€โ™‚๏ธ๐Ÿ™‹๐Ÿปโ€โ™‚๏ธ ... ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ FOLLOW US . โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ ๐Ÿ”ฅ๐Ÿ”ฅ@bodybuilding_humour ๐Ÿ”ฅ๐Ÿ”ฅ โฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธ ... bodybuilding gymmemes crossfit strong motivation powerlifting quotes gymhumour deadlift squat bench gymhumour funny legday motivation girlswholift fitchick mma gymhumor gym gymmotivation gymproblems gymflow wwe

...... ........ ๐Ÿ™‹๐Ÿปโ€โ™‚๏ธ๐Ÿ™‹๐Ÿปโ€โ™‚๏ธ๐Ÿ™‹๐Ÿปโ€โ™‚๏ธ ... ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ FOLLOW US . โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ ๐Ÿ”ฅ๐Ÿ”ฅ@bodybuilding_humour ๐Ÿ”ฅ๐Ÿ”ฅ โฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธโฌ†๏ธ ... bodyb...

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Bodies , Driving, and Energy: Knee Stabilit The ability to keep the knees in direct alignment with the foot (minimizing any side-to-side movement) SOU AT UMIVERSITY Ideally the knee should track in the exact same position during the entire squat. Here's a great example of an athlete @max_lang_weightlifting with optimal knee stability (squatting 170kg - 374lbs for 10 reps). The knees of some athletes waver slightly (often moving inward toward the toes) on the ascent of the squat, or even worse cave-in completely (called a valgus collapse). The longer an athlete has been lifting with this type of poor movement - the harder it is to break the habit. If they move this way for too long - it becomes a crutch and they unfortunately need to move that way in order to keep lifting as much weight. While a slight knee waver isnโ€™t a horrible technique error it is NOT optimal from a mechanical standpoint. This means improved knee control (less side to side movement) will give you the potential to lift more weight. The knees were designed to bend and straighten - any Lateral movement during the squat is only wasted energy that could be used to drive more weight up! Lifting heavy weights poorly will make you stronger. However, it will make you stronger in the WRONG WAY by reinforcing poor technique. In the end - moving big weight poorly will lead to pain. It's time to teach our athletes that it doesnโ€™t matter how MUCH they can squat, if they canโ€™t squat WELL. While technique perfection is something most of us will never achieve, we should always strive to attain it. __________________________________ Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. __________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter
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Gym, Love, and Massage: Do your knees 'crack when you squat? Try this warm-up progression! Step 3 Step 2 Step I Prime The Deep Squat Foam Roll The Quads Stretch Do your knees sound like popcorn in the microwave when you squat?! This 'cracking' noise is often caused by stiffness in our body. Try this simple progression & see if it helps. 1st, foam roll the quads for 2 minutes (searching out stiff spots in the muscle). You want to be a mean massage therapist to yourself so don't stray away from spots that hurt a bit! This will help improve your soft tissue pliability without any decreases in performance!! 2nd, lightly stretch the quads. The couch stretch (shown middle) is a great way to do this. Hold a stretch for 10 seconds & do 3 rounds on each side prior to your next workout. This short duration stretch will decrease stiffness in the muscles without a decrease in power production for your workout. 3rd, mobilize into a position you'll then be using in your workout. I love the goblet squat stretch. Take a kettle bell or a plate & sit into a deep squat (shoes off or flat sole shoe is preferred). Hold this for 30 seconds to 2 minutes. Then re-rest your squat and see how it feels! If your 'cracking' continues, is accompanied with pain, I recommend getting screened by a sports physical therapist as this may be an issue that requires a more individual approach to fixing! --------------- Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. __________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter

Do your knees sound like popcorn in the microwave when you squat?! This 'cracking' noise is often caused by stiffness in our body. Try this ...

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