I rarely comment, but thank you Tom from the bottom of my calf.
@dischargesummary87945 жыл бұрын
jutub nalog lol
@Account21295 жыл бұрын
I see why you rarely comment
@garlicgirl31494 жыл бұрын
LOL!
@quinnjohnson46954 жыл бұрын
Just beautiful!
@k.54253 жыл бұрын
Wonderful! 😂
@markcostello23684 жыл бұрын
never knew why i was never able to squat properly - did the wall test and had horrific flexibility. Another silver lining for the covid quarantine.
@GlobalConvoy4 жыл бұрын
Same here! I think I've just been compensating in other ways to keep squatting, but now is a surprisingly good time to stay in and work on all the flexibility/tightness issues 😅
@1ManMopol4 жыл бұрын
Sameeeee wtf
@yulyalonso78954 жыл бұрын
Same here, I always wobble during my squats and when I don't my knees go past my toes, and ut's never a proper squat
@RaahulSawant4 жыл бұрын
It's been four months mate, tell me your result
@grekko49154 жыл бұрын
Any progress mate ?????
@AhmadDohjoka4 жыл бұрын
Quarantine Day 42: fixing my ankles.
@George-dk6yb4 жыл бұрын
lmao
@grekko49154 жыл бұрын
How is it now ?
@ridleyk74144 жыл бұрын
How is it?
@AhmadDohjoka4 жыл бұрын
@@ridleyk7414 it was more of a sarcastic comment on how everyone is fixing random things during quarantine. But since you asked I can tell you that I've been working on fixing my knees and they're improving. I hope you're doing well dear stranger.
3:17 this exercise released a tightness in my outer right ankle and has allowed me to walk properly for the first time in years. I have ankylosing spondylitis which affected my feet and knees . I can't thank you enough 🙌 you're an angel Tom
@filmwright71883 жыл бұрын
I love how clear cut and un-gimicey these videos are. Very refreshing for a fitness channel
@Dark_Overlord11 Жыл бұрын
un-gimmicky*
@m3morales_2093 жыл бұрын
“Start in a squat position” shiiit I can’t even do that haha
@equinoxxurlex91333 жыл бұрын
Ikr😅
@samboriboun22132 жыл бұрын
Lol
@AFUprising5 жыл бұрын
The first test helped me realize and locate exactly where the weakness in my ankle was. I'm going to implement these exercises into my daily routine. Thanks a lot, Tom.
@deltabadhand6 жыл бұрын
I failed the test by a wide margin on my right side but passed with flying colors on my left side. After performing the exercises just once, I was able to pass it on the right side. Thank you for this will keep it up!
@predator11304 жыл бұрын
For real?? That’s awesome
@Stuff10017 ай бұрын
Same problem, explain me how did you improve
@FiineBoii5 жыл бұрын
This video was so relevant to me! Been having stiffness with my ankles after a bad sprain over a year ago. This has helped my squat significantly
@imnotinsanebisquit4 жыл бұрын
so, i tried these workouts, and they're damn effective! my first wall test was 9-10cm. after a couple of full routines, i got to 12cm :) made my squats waaay easier to do
@charliesimmons22453 жыл бұрын
Has the few cm you gained stayed and/or improved over the last few months??
@imnotinsanebisquit3 жыл бұрын
@@charliesimmons2245 well because of work and other stuff, my workout rutine kinda went out of the window. however, the ankle mobility has somewhat stayed the same. not warmed up, i am around 9cm, but after a warmup i am around 11,5cm
@martincattell68202 жыл бұрын
This is good video... Except for the ankle distraction using a band. The band should be below the ankle and pulling downwards to help shift the talus bone backwards. What you had set up might strengthen your tibialis muscle but it won't open your ankle joint. In fact it would close it. Good video otherwise though. The stick release looks effective.
@lucasplasma16175 жыл бұрын
Finally, now i can become a slav
@lodzkie27314 жыл бұрын
SAME
@whyareyouhere98204 жыл бұрын
Lol that's why I came here
@harrisonflower14964 жыл бұрын
This is what this video should be called
@kasetophono4 жыл бұрын
I laughed very hard 🤣
@stuckupcurlyguy4 жыл бұрын
this is literally the only reason I want to squat
@malikkrech49373 жыл бұрын
Thank you!! I’ve been lifting for over a year now and had no idea why my squat depth was so bad. Every other video is talking about hips, hips, hips. Finally I found your video and this is exactly my problem. Keep it up and thanks so much!
@alvarocarcel57744 жыл бұрын
2:10 I can already feel the pain by just watching
@pysky4u3 жыл бұрын
Sure puts alot of stress on my knees too
@carlosdelaplaya6 жыл бұрын
It is amazing how much doing this routine one way through completely changed the way the muscles around my ankle engage. I was even able to do an elevated goblet squat without pain in the knee. The Bodyweight Warrior strikes again!!
@rob5psv5 жыл бұрын
How long did you do this routine?
@nikanika63005 жыл бұрын
Carlos Rubio how many per week you do these exercieses
@Becky-ll1vl2 жыл бұрын
Thank you Tom from this octogenarian who is trying to keep flexible and active after a stressful two years of neglecting fitness and flexibility. I appreciate the tutorials on correcting specific aspects, such as this one for ankles as part of the squat.
@thegreenpath294 жыл бұрын
I'm so happy for have found your channel, since I have a muscular disease (Duchene syndrome ) that affect my flexibility among other things. Now I have the guidance to enhance those aspects of my body and health Thanks a lot Greetings from Nicaragua
@daisys2334 Жыл бұрын
The stick behind the knees drill!! OMG! What an awesome myofascial release for the calves! Love your channel Tom!
@msyedx6 жыл бұрын
Needed this exact video, thank you, please upload more like it
@samuelbudlong94085 жыл бұрын
Tom, this video, and the hip mobility video, are tremendous. You did a great job of providing practicable advice that are sure to provide marked improvement. I can't wait to integrate these. Thank you!
@catherinehughes26835 жыл бұрын
Great series! Especially for folks that are professional keyboard surfers. And a must-do for any rock climbers out there!
@pajtognetti75313 жыл бұрын
This really did help me! After doing these exercises- for ankles and hips, I could actually go all the way down into a full squat!! Thank you! I feel really stretched out. I will do these twice a week, as you suggest. Thank you! Looking forward to a part 2!!
@Fitness4London8 ай бұрын
Fantastic routine. The broom-handle feels tough at first!
@wendysmith96824 жыл бұрын
This addresses the cause of a lot of the issues I’ve been noticing. Foot pain, a lot of ankle stiffness, knee cracking etc. Thank you.
@Murrqtee4 жыл бұрын
this is amazing thank you! I could never do the squat and nobody could ever tell why... I did the wall test and my knee was soooo far... thank you for thsi!
@victoriale27924 жыл бұрын
what a fantastic, simple, but effective routine! It’s a personal goal of mine to get deeper in my squats, but I could never find a video which focused completely on the ankle (which was my problem area!) so thank you so much, I’ll forsure be incorporating this into my routine weekly! 😊
@pspgurl9544 жыл бұрын
I just finished doing these exercises for the first time ever and I definitely noticed a visible improvement in my ankles! I took before and after photos and was blown away. Thanks! This video really helped!
@stealth63082 жыл бұрын
“a full, _in depth_ series” I see what you did there… On a serious note, I’ve always struggled with squats because there’s a lot of pressure on my lower back since I need to lean my chest way forward to compensate for a lack of ankle mobility. I’m very excited to try these exercises and even more excited for the results!
@sorcerir6 жыл бұрын
I can't squat for 28 years of my life, and now I feel like I have hope.
@vacationbonerschool5 жыл бұрын
Thank-you so much for making this. A lot of ankle flexibility/mobility routines I have saw usually just consist of stretching and bending the ankles in different positions - which doesn't do much for me at all - if anything it can make the area feel sore. This however, incorporates so many different elements and includes the calf muscle and hamstrings which have a huge impact on foot mobility. I'm so happy I have found a routine that covers everything, I'm going to start doing this at least twice a week and work towards that full squat. Every-time I try to squat I fall back like an idiot, unless I have my heels raised.
@pascalpay63215 жыл бұрын
Did it work for you?
@determinedoolemon13272 жыл бұрын
After watching your videos and stretching for the past month I can finally do back squats and not lose my balance. I can now do leg days property without being limited to goblet squats etc, Thank you so much!
@Tyler-qh9jm3 жыл бұрын
I paused after the Wall test because I could tell that I didn't have to focus so much on my ankle flexibility. Thank you so much for the way you present the information in this video. The honesty and more importantly the objectivity is what made me subscribe.
@thelittlefleck21745 жыл бұрын
Honestly this is fantastic! I'm about to go into the military and I have been soooo worried about my ankles popping up whenever I do squats. I've been doing this for a few days and i'm already able to squat a little deeper without getting all cat-footed! Thank you so much!
@spinnettdesigns5 жыл бұрын
As usual, so great! With just the broom handle I increased my mobility so much! I really appreciate your videos 👍 Thanks to your sister, too
@chrishunkeler9584 жыл бұрын
This routine is the best one I found to address stiffness in my right ankle due to surgery on it years ago. My physical therapist said that the talus was not being properly engaged and that I would experience a sort of click when it started to work again. I feel that your routine is getting me to where I want to be. Thanks!
@alexdodd74262 жыл бұрын
I have a sprained ankle at the moment but am looking forward to doing this once it is healed. What appeals is that the exercises are simple and readily doable wherever you are.
@christyknight1994 жыл бұрын
Thank you! I need to improve my ankle flexibility for swimming. I cannot believe how much one session of this routine helped!
@punitpareta44745 жыл бұрын
Thank you man....this was the video i have been looking from 2 years...finally it was in my suggestion list. I am suffering from this ...its been so long...i always fall backward while doing squats. Finally i will be exercising this... Thank u man...Thank u sooo much....finally someone understood the real problem. LOVE FROM INDIA 🇮🇳🇮🇳🖤🖤
@SuperSuperswag1014 жыл бұрын
Holy moly dude this is INSANE!!! I can finally squat after doing this for just 2 weeks.
@jamieliakiandra15473 жыл бұрын
any updates?
@chadeubank87913 жыл бұрын
@@jamieliakiandra1547 He finally felt greatness and became too confident squatting too much and died RIP
@dazelmann70783 жыл бұрын
He used to be a commenter like us but then he got flex moves in his ankles. He squat, squat and squat...... Finally, he squat to his death.
@hussienjaafar9153 жыл бұрын
I couldn’t duck down from low range mobility , followed this video once . Tried squatting , it worked a few times before the soreness failed me . My god , thank you so much !!!
@joshuadawson82022 жыл бұрын
Between Bicep Femoris Tendon issues and shit ankle mobility, Squats have been a bastard. Thanks my friend for helping to fix half of my issues.
@zureyaodula53482 жыл бұрын
The broom stick on my calves was very painful, but made an immediate difference. Thank you 😊
@tc-36 жыл бұрын
I really like how thoroughly you explained everything. Excited for this series. :)
@zebadiahwitch4 жыл бұрын
ive really been needing the results-based simplicity of such a routine. thank you! im gonna work this on.
@KWallace20106 жыл бұрын
Perfecto. Needed this. What I can say is I've never been a fan of the wall test as the evaluation. It all hit home when another 'tuber (forget channel, may come back to link) showed that the best test is simply trying to get into the end range pistol squat position, from floor or assisted, however. No strength, just flexibility. If you can't balance bc your shin is too vertical, you got stiff ankles.
@PJ-hi1gz6 жыл бұрын
Many people can do pistol squats without correct flexibility
@johanengqvist43334 жыл бұрын
Here is one that works ridiculously well for me. Take a rolling pin (with handles). Sit on the edge of your bed, and roll across the part of the ankle which attaches to your heel. Try not to flex your ankle. Remain relaxed. Use more pressure. I did this almost every day for several years, and it’s helped me greatly.
@williamkinnane16065 жыл бұрын
Thanks for talking about the ankle. No one ever covered this area before.
@jacobleezak2 жыл бұрын
This is still one of the best and most effective ankle mobility videos out there. Thank you
@evandadavis43393 жыл бұрын
Been trying to sit in a squat for a while now and never quite got low enough. Thought it was and issue with my hamstring but I saw this video, tried it out and immediately I almost in a full sitting position with my squat. Thank you, this has been really helpful. Your hamstring video is next for me. I'm still really tight there and will be working my way up. 💖🔥🔥
@susanafueyo794311 ай бұрын
Efficient, easy to follow, you can see the results immediately and perfectly explained. Thank you again
@slightly_handy21093 жыл бұрын
Best video I've seen for correcting my problems with the squat. I would have never guessed the problems with my squat form were due to a lack of flexibilities in my ankles. I thought it was cause I have a 62 inch belly. When I do the wall test, my knees don't go past my toes without my heels going off the ground. Been working out hard for the last 3 weeks (14 times in the last 18 days) and because of this video, I've decided to start my squat progress over completely until I can get my form correct. Thanks for the great video Tom!
@subcombo3 жыл бұрын
I am pretty much a folded Lawn Chair while squatting with wide stance, anything to allow myself to go lower... Well I tried the wall test and I can barely get my knee past my toes! Ankle flexibility and ATP exercises have been my two discoveries this year that I think will change my mobility and physical health for the rest of my life!
@Purodegeneracion4 жыл бұрын
I’m going to try this , I have sprained my ankle and it was never the same after that , I have been doing yoga and some poses hurt when I’m on my ankle
@VWAPChopra5 жыл бұрын
Thank you so much! Ankle flexibility has been a nagging issue! Alas, there is hope!
@pdxoregon14 жыл бұрын
Fantastic! This will help me with my equitation! I've needed something like this for years!
@greenleavesherbalhealth9335 жыл бұрын
Thanks Tom, I cannot deep squat and I know why now and what do about it. Keep up your excellent work!
@ohayouashley94045 жыл бұрын
Great video! I always just assumed I couldn't do squats due to hip inflexibility, but actually, after watching this series, I realized my hips and shoulders (and one ankle) seem to be fine. One ankle on the other hand (which I've broken twice) can barely stretch at all. At least now I can pinpoint what I need to work on.
@djarell95 жыл бұрын
Make sure to note on the banded version, that the band is not above the ankle but ON the Talus bone. (right at the angle where the ankle bends)
@alayssia17832 жыл бұрын
I’ve never ever been flexible, but I’m gonna start doing these exercises and see how it helps. Thank you!
@cac8793 Жыл бұрын
Have the exercises helped?
@HulkVahkiin2 жыл бұрын
I finally figured it was tight Ankles not Hip flexors. This is exactly what I needed
@Blessedpb6 ай бұрын
That was much less complicated than others I've watched - so will impliment tomorrow. Also like the "sister" touch. Thanks so much for sharing. p
@davidvelazquez54606 жыл бұрын
When I saw this video pop up this morning I immediately put down my spoon and began to embrace the suck. I have always had terrible ankle mobility and have tried to improve it for some time. This routine is the best I've found yet. Thank you so much for putting this together. Your videos always inspire me to improve my performance. 😁👍
@irenemax86925 жыл бұрын
David Velazquez “embrace the suck” made me giggle... thanks! Good luck. Go to as many yoga classes as you can, fix ankle mobility in no time!
@TrueBeelzebub2 жыл бұрын
It’s only today I realized my ankle mobility is beyond horrendous. Doing the mobility test against the wall, I can barely get my knee to be not perpendicular to my foot. The weirdest part? I am literally 14 years old! I’m not fat, and I exercise adequately. Two years ago, every single time I would run in a game or for PE I would be in horrible ankle pains the rest of the day, I could barely walk down the stairs, Thankfully I don’t experience that anymore (no clue why it stopped, probably increased fitness). Anyways wish me luck boys… I hope someone sees this.
@pls84122 жыл бұрын
Don’t worry even I’m 14 and I can’t do it. I think it’s in the genetics since my entire family including my little sister can do it and there is me who does workouts but can’t do a simple squats
@TrueBeelzebub2 жыл бұрын
@@pls8412 hang in there bro. I am literally overjoyed currently cause I can almost do it now. Like my heels are very close to touching the ground. It’s only been a month and I’m not doing any sort of special training, just a few stretches here and there and also spending some time in my crappy squat.
@broda769 Жыл бұрын
Don't stress. I'm 34 and trying to fix years of bad posture and poor mobility. A little work and consistency is all you need to stay healthy.
@Rommy456 Жыл бұрын
@@pls8412 dude same I’m also 14 and can’t do it while my entire family can
@pls8412 Жыл бұрын
@@Rommy456 is your family Indian or brown? Because mine is and like every brown person can do this or smth 💀
@srmangiapoco6 жыл бұрын
Exactly what I need! I've been trying to do Ido Portal's 30-day squat challenge, but it hasn't been going well. Looking forward to rest of the series.
@svogel64592 жыл бұрын
Just shed a tear watching this part 0:52
@sanjuansteve2 жыл бұрын
I had bilateral severely clubbed feet at birth and the corrective surgery at age 4 that cut my Achilles tendons, took 2 bone grafts from my shin, inserted them in each ankle and reconnected my Achilles tendons longer than before left me with extremely limited ankle flexibility and reduced flexibility in general in my lower limbs too. I love this exercise / stretch and do it daily!
@KatharineLikesCake5 жыл бұрын
This really works! My dorsiflexion is garbage after and old injury - this routine helped immediately. Thanks!
@deborc2705 Жыл бұрын
Tom, this is exactly what I have started to work on. I will incorporate these exercises into my routine. Thank you!
@dtthept92754 жыл бұрын
I have never seen the deep tissue done on the knees with a dowel before. So simple, and so effective. I was able to identify several tight spots instantly. This is helping tremendously with my shins as well (running has been tough on them). Thank you!
@nez994 жыл бұрын
Wow this is my 4th lightbulb moment Tom Merrick video your stuff is amazing!
@mazolegario5 жыл бұрын
I'm asian and I can't do asian squat. Now I know why I couldn't do it. 😅
@4everjdepp4 жыл бұрын
pan peter I’m gonna take a wild guess that it is the sumo squat?
@93RG4 жыл бұрын
@pan peter is Google not working?
@hondaintegra24894 жыл бұрын
Moriah Olegario I can’t do it either and I’m Asian too
@subliminalowll4 жыл бұрын
Me too
@muhilan85404 жыл бұрын
@pan peter same as slav squat
@Marlonbc906 жыл бұрын
Thank you Tom, very good advice in this video. One thing that I think is not the best with your content is that you are so flexible that is often hard to get a sense of how difficult an exercise is supposed to be or how well I am doing. It's not a big deal and I really can't fault you for being in great shape, but it is nice to see the same exercises performed by someone else, so please give a big thank you to your sister for participating.
@arsenalsanu6 жыл бұрын
Excellent video. Thanks dude! Been looking into increasing ankle flexibility over the last week or so, so this video was pretty perfectly timed for me 👍🏽
@elementrosedesigns5 жыл бұрын
Thank you so much. I've been trying to find a few videos to work on my right ankle/entire foot because its affecting my entire right leg.
@awakeningdezign5 жыл бұрын
I've always had some serious and frustrating problems with my ankles and calves. This is a god send. Thanks for the video and sharing the in depth techniques. Looking forward to making these an every day practice and getting back into running again.
@michelesiciliano33314 жыл бұрын
Thank u! Exactly what I was looking for. Ur a fantastic instructor! Happy new year.
@fredericchauveau30114 жыл бұрын
Great content and delivery Tom. I have had very tight calves all my life and this is helping me reaching the dorsiflexion I need to properly us the full range of my ski boots and avoid the overexertion of the Achilles’ tendon, so thank you for showing me the way forward. Fred
@feliciamorrissey30915 жыл бұрын
Didn't realize how tight my ankles were. Great explanation! Thank you.
@madhavnambiar15634 жыл бұрын
Fanatstic video. I am gaining knowledge about how to do pistol squats and have realised so much about my ankle mobility. Thanks for a fantastic video. Will include all of these drills.
@hadronelite6 жыл бұрын
Appreciate this upload... looking for an ankle flexibility routine for about 2 weeks now... having some difficulty sitting back on my heels... I think your most recent upload is what I need to achieve this goal. Thanks 🙏
@MiXuPaksu4 жыл бұрын
Heya! I broke my both ankles 1,5 years ago and now they are really stiff and tight 😅 Now I found your channel and I'm really excited to start this routine! 😊
@G2MM44 жыл бұрын
Miika Lallukka exactly the same as me! One of them has suddenly become so stiff and irritated and I don’t think I’ve ever noticed it before.
@MrFredd386 жыл бұрын
Great! I always have trouble while doing pistol squats.
@zerokun26552 жыл бұрын
man.. You're better than my physiotherapist, these exercises are great!
@LauraTeAhoWhite2 жыл бұрын
Tom, thank you so much. I have a plate and a rod in my left leg, I also lost soft tissue in my leg due to Necrotizing fasciitis which damaged some of my ligaments. I didn't think it would be possible to improve my mobility in my left ankle but after trying the dynamic calve stretch I immediately saw an improvement. My left knee for the first was able to (just) touch the wall.
@Justin.Cramer5 жыл бұрын
”Embrace the suck” - This is my favorite phrase, an update on no pain no gain.
@maverick30695 жыл бұрын
David Goggins!!
@maakeklein40734 жыл бұрын
Not a gud idea if u have back pain.stop when it hurts! DON'T DO IT AGAIN IF U FEELIN DE PAIN!
@jaysysumakaRatMaster34 жыл бұрын
Loving all these videos Tom having recently found your channel. At 43 years old I’m starting to get my fitness back doing callisthenics and my flexibility isn’t what it once was 😉
@mairwright2806 Жыл бұрын
Breaking the routine down like this is very good. I will try it.😊
@daviddaniels1461 Жыл бұрын
You are the best on KZfaq Tom. Thanks so much for sharing your wisdom.
@7oclockmiracles882 жыл бұрын
This is such a game changer. You are such an amazing teacher! Thank you!
@DiogenesNephew5 жыл бұрын
4:16 Tell me his foot doesn't look like that squirrel thing's face from Ice Age.
@omegachad74795 жыл бұрын
A.J. Ello thanks ,you made me laugh
@meganpitt4 жыл бұрын
Lol
@wsmbj36994 жыл бұрын
Facttt !😂 i was searching for this comment for 5 minutes
@xclusivcompany4 жыл бұрын
:D I can not unsee it anymore ahaha
@faithmilne4 жыл бұрын
😂 gotta love the barefoot shoes
@peacelove85955 жыл бұрын
I appreciate your input and knowledge of this topic.
@biglewlc125 жыл бұрын
Good stuff man ive been having left hip tightness and I think its been down to the lack of range of motion in my left ankle as I broke it playing basketball 10 years ago im gonna give these drills ago Thanks.
@sunlight82994 жыл бұрын
For me it my right hip. Sitting crossed legged felt painful in my right ankle. I have had multiple ankle strains. Hopefully those strains will stop recurring now with the increased flexibility and strength gained through these exercises! Thanks Tom and good luck everyone!
@4ramus4 жыл бұрын
This help me a lot on my inline skate warm up routine. Thank you very much! You are awesome! 🙌
@JulieScottBodysound3 жыл бұрын
I’ve had a history severe ankle injuries. From falls, soccer, whatever. I have weak ankle ligaments and a benign vestibular. So I have a very tight calves. Especially the right. I can’t wait to see how this helps. Just watching my calf was letting how much it wants to do this protocol! I’ll be sure to report back. I’m looking forward to improving my squat range!
@isadorafuriosa3 жыл бұрын
this will probably FINALLY save my squats!!! Also, everyone in the comments seems to love you so much, so that HAS to mean good things! Just subscribed :)
@geetbhargava29355 жыл бұрын
tom u r the go to for stretching and mobility
@alejandrogispert996 жыл бұрын
Thanks Merrick! very good video and explanation. I am already getting results.
@mawkgrasper65805 жыл бұрын
Been having issues getting my fitness back after healing from a back injury. The last few days I've already gained flexibility and broken down scar tissue in my calfs after watching your advice. Thanks
@Dennys7876 ай бұрын
Well damn, I knew my squat was lacking but I didnt realize why. When I tried the ankle test, i had absolutely no problems in my right ankle, but my left ankle was severely lacking, barely been able to flex it beyond my toes. This made me think back to when I fractured my left fibula, probably has to do with that.