Can't squat with your heels down? Try this...

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4 жыл бұрын

⚡️ BOOST YOUR MOBILITY FAST with our free routine:
➡️ gmb.io/mobility-boost/
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This will also help:
- Ankle Mobility: • 4 Ankle Mobility Exerc...
- Calf Stretches: • Foot & Ankle Exercises...
- Squat Technique: • Deep Bodyweight Squat ...
03:18 - butt shot 🤣
In this video, Ryan shows you a few training tips to help you eventually get your heels down in a squat and other squat inspired movements.
Most bodyweight training uses many variations of squatting exercise. While getting your heels down in a squat is important for proper form, what if you can't get your heels all the way down to the floor? Ryan answers that question and shows how you can work on your squat (and a few other movements) even if your ankle mobility needs improvement.
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

Пікірлер: 95

@gmbfit 4 жыл бұрын

Andy's butt tho...

@st.altair4936 Жыл бұрын

😳😳??

@unbreakable4650 Жыл бұрын

This was just beautiful in a way I can't explain Hits every point, great guidance, handsome models, encouraging and warm Wishing you much success 🙂✨

@lov2playtn 4 жыл бұрын

Wow...awesome instructions for people like me...this will help me achieve squatting without having to hold on to something...

@ryanhurst3068 4 жыл бұрын

Wonderful! Glad to hear that it helps.

@angle5520 2 жыл бұрын

This just came up on my feed, so hopefully you will get this message. Are you still practicing this? If so, what are your thoughts?

@lov2playtn 2 жыл бұрын

@@angle5520 I have not been practicing, glad that you reminded me. Thanks!

@joaofreeman7149 Жыл бұрын

Reminder to keep you practicing

@kbrizy7490 4 жыл бұрын

Needed this. I stopped working on Elements because I was frustrated with my heels and general squat inflexibility. Thought maybe it was still too advanced for me, despite being a fitness "enthusiast" or athlete.

@ryanhurst3068 4 жыл бұрын

Just do what you can and work on it little by little.

@kbrizy7490 4 жыл бұрын

@@ryanhurst3068 Thanks, yeah gonna hop back in.

@rahala89 4 жыл бұрын

Same, I've started Elements 5 times and still haven't gotten through it.

@angelajackson841 3 жыл бұрын

Thank you for this video. It really helped.

@user-cu1og1tl5f 3 жыл бұрын

Were you able to do it?

@sarahlivingston6179 3 жыл бұрын

You guys are the best!! Thank you 😘

@OceanaFlorida 3 жыл бұрын

Agreed!

@bubblezUp Жыл бұрын

This was helpful...I see a lot of people perform moves with so much more flexibility and mobility than I have and feel like its not for me especially if no modifications are shown during the workout. Thank you for the reminder it's ok to be where I am no matter what what that looks like for me as long as I am not in pain and keep trying so that I can progress and get better. Thankyou 💜

@gmbfit Жыл бұрын

You betcha! Just do what you can and go from there!

@srmangiapoco 3 жыл бұрын

Andy's approving nods are delightful!

@gmbfit 3 жыл бұрын

hahahahaha, we've gotta get a second mic...

@tracytracyb8620 3 жыл бұрын

I couldn't get my heels flat or stay upright in a squat until I started Elements. I still have lots of practise to do, but I thought I'd never get my heels flat. Thanks you Guys, you're awesome :-)

@gmbfit 3 жыл бұрын

Right on - most people can't do this without some work. Great to see that you're making progress :)

@eleo_b 3 жыл бұрын

For me, it's also sitting on my heels, like the person on the left, presenting this video is doing, that is very hard for me. The top of my feet are flexible enough (yet) I think.

@gmbfit 3 жыл бұрын

Well, he's spent decades sitting that way, so it's easy for him. And you haven't. It's not some kind of limiting attribute that's unique to you. When he started sitting that way, it hurt like hell. Do what you can with what you have. Keep doing it and *gradually* push those limits as they expand.

@somaticscholar8441 3 жыл бұрын

Do you have any tips or tutorials on developing that A-frame? I feel like my back is round and lots of straining to fold... feels more like a dome than an A when I do it.

@gmbfit 3 жыл бұрын

Focus on lifting your butt high, spend lots of time moving around in that position. Working on your hamstring flexibility and shoulder mobility will help too. But the most important thing to consider is this: is the A-frame the goal? It's probably not, so just let your current best attempt be the tool you use for the things you use that position to achieve.

@cautious1343 3 жыл бұрын

I must have missed something. What stretching gets the heals down? Is it that we just do the moves and eventually they will get there?

@gmbfit 3 жыл бұрын

Just stretching won't get your heels down. At least not in a timeframe most people are willing to invest. We have other videos about ankle flexibility that show you exercises that can help. but yeah, mostly, you're going to have to learn to move within your current limitations rather than waiting for your heels to touch the floor. Doing the movements will help more than just trying to do a few ankle stretches.

@GameZero2 2 жыл бұрын

I am doing my squats with heels up since I started working out. And still my legs grew a lot. I feel like its just how I am born with. I can prolly never get my heels straight. It doesn't pain nd I'm getting my gains. When I try to starighten them my tendons get so tight like they r about to break. Now I feel scared of trying out ankle movement.

@gmbfit 2 жыл бұрын

So you've spent a lot of time lifting heavy weights with your ankles in one position and not really done anything to build strength or mobility in other positions... of course they're stiff. But being afraid to work on that is silly. It's not easy, and it'll take time, but improving your ankle range of motion will actually make you stronger in the long run.

@Roflirl2 4 жыл бұрын

You are not adressing the problem here at all. Alot of people that have problem putting their heel on the ground is because of restricted dorsi flexion in the ankle. Adres that issue.

@erikag2663 4 жыл бұрын

They have many other videos that address the issues of dorsi flexion and calf flexibility relating to the squat. I think the point here is that you can still do these moves without that flexibility.

@gmbfit 4 жыл бұрын

We've addressed the problem plenty. Here's the first in a series of three videos on exactly that: kzfaq.info/get/bejne/l9ZzfMugtdOsh2w.html

@gmbfit 4 жыл бұрын

Right on

@garybrown9719 4 жыл бұрын

I find i have less pain after i bike or run My neck has been real stiff my normal goto neck range of motion loosening exercises have not been helping. Have any tips

@gmbfit 4 жыл бұрын

gmb.io/neck/

@brooke221 2 жыл бұрын

I’ve never been able to put my heels on the ground, even when I was a child, neither could my mom, and her mom was never able to either. My dance teacher, when I was maybe 5, said I had tight hamstrings since I was never able to stretch like the other kids were. I always thought (and still kind of think) something might be anatomically wrong with me

@gmbfit 2 жыл бұрын

OK, so let's assume for the sake of argument that something is anatomically wrong with you. You manage to make it through life anyway. You can learn to move well with the anatomy you have. Paralympic athletes prove that. But what if you're not malformed but just never developed that flexibility. Well in that case, you can both learn to move with what you have *and* improve your capabilities at the same time. It's not an either/or, and you don't need to be perfect in one area before working on the other.

@kray3883 8 ай бұрын

If it just feels like your ankle stops hard, not like your muscles are tight but like bone hitting bone, look up "anteriorly shifted talus".

@iTubeG 2 жыл бұрын

Hi. When I squat on my toes it feels like I’m only using my leg muscles but when I keep my feet flat on the ground it feels like I’m using my stomach muscles as well. Is that right ?

@gmbfit 2 жыл бұрын

No, you're always using all your muscles, though lifting the heels uses the quads more than the glutes. When you're on your toes, you're supporting all your weight on a small surface area, so it feels like more pressure.

@angle5520 2 жыл бұрын

I'm just starting to learn about this and actually attempted it this morning. But I'm doing it for different reasons, and I am interested in what you think? Yes my balance is off and I need to strengthen my core the basic needs yes I have to do those, but I feel like it is waking up my nerves. I have major nerve damage from an accident on the left side of my body. I can smile and the left side of my mouth moves a little more. My point being, I think this could potentially be a wonderful exercise for nerve damage as well. I also have some skeletal issues and deep tissue massage is really good for that. It's very painful though, but the result is well worth it. I feel as if deep tissue massage is almost a form of physical therapy. Also, is there a recommended amount of time you would suggest for squatting? Or make an effort to make it your primary sit? Thank you for this video. Because it was one of my concerns as well. ☮️

@gmbfit 2 жыл бұрын

Basic movements patterns like this are helpful for building motor control, and they're a key component of neurological development in children. So assuming your nerves can still develop (they almost always can), then mindful practice of this kind of thing is good for you. Here's an example: gmb.io/dana-v/

@daniela-kareenwenzel5714 4 жыл бұрын

Andy is cool 😃

@gmbfit 4 жыл бұрын

Nah... ;)

@geroooxgogoogogo958 2 жыл бұрын

Is it bad if my inner part of the knee make a crunching sound when i stand from deep squat whithout supporting with my hand ? But there’s no pain or swelling .

@gmbfit 2 жыл бұрын

nope, the body makes sounds

@gladiole90 3 жыл бұрын

That means I can just squat without keeping my heels on the ground as long as I dort have pain? Will I ever be able to squat normally? I performed the lunch test ankle, knee to Wall, normal is 10cm and I have 2cm left and 0cm right where I had fracture

@gmbfit 3 жыл бұрын

Well, the alternative is to halt any exercise until your ankles get flexible, which probably isn't gonna be soon. So yeah, I suggest doing what you can with what you've got in the meantime. For what it's worth, it's *very* "normal" for the heels to not be flat.

@ThePortlandsocrates 4 жыл бұрын

I am in week 8 of Elements and every time I get into Elements my hips hurt so much in the squat but when I move in the monkey and frog. After 25/30 seconds it is burning. What can I do?

@gmbfit 4 жыл бұрын

OK, are you having burning in your muscles or actual pain in your joints? If it's the former, you just need to give it time and get stronger. If the latter, reduce the depth of your squat.

@imeshsah6335 2 жыл бұрын

Hlo sir i cant sit in deep sqaut postion when i try to sit in sqaut postion my heels is up so sir help me to fix it i do lots of exercise but no any improvement

@gmbfit 2 жыл бұрын

look for the squat tutorial and hip mobility videos on our channel

@lucabianchini7036 4 жыл бұрын

2:56 what if the pain is in my soul?

@gmbfit 4 жыл бұрын

Listen to Chocolate City by Parliament

@rinaldirahardja8449 2 жыл бұрын

Here's the theory of evolution 😂

@nighthawk815 2 жыл бұрын

Hes like an equally cool nick cage

@gmbfit 2 жыл бұрын

thanks. pease buy con-air on blu-ray

@dodhisattva 5 ай бұрын

I love this guy. He is just like making you feel ...it's all good no matter what:)

@erikag2663 4 жыл бұрын

Every time I see you guys in jeans, I just don't get it. How can that be comfortable?

@gmbfit 4 жыл бұрын

Why would it not be? I mean, do we look like we're in pain or something? We just wear jeans a lot. In what world should it be necessary to change clothes before you can move your body?

@erikag2663 4 жыл бұрын

@@gmbfit Of course not necessary. I'm just surprised because I personally find them restricting, that's all, and unusual in movement videos. No judgement, just wonder.

@lucabianchini7036 4 жыл бұрын

@@erikag2663 I believe they are using special jeans

@gmbfit 4 жыл бұрын

That’s cool. Just blows my mind that wearing jeans is such a big deal :) And I’d highly recommend looking into more modern jeans that have a bit of stretch - lots of companies are making them with more athletic cuts now.

@gmbfit 4 жыл бұрын

We’re all special in our own ways...

@epicmurt6426 3 жыл бұрын

im a toe walker like sometimes i toe walk and because of that I don't have the best mobility and I'm 14

@gmbfit 3 жыл бұрын

Well, this is the time to be aware of that and work on it :) Glad you're paying attention to things like that!

@epicmurt6426 3 жыл бұрын

@@gmbfit i sure will!

@kiafreeman8778 4 жыл бұрын

If you cannot get you heels on the ground, Elements is really hard on your feet. Especially when you are expected to start jumping. You have to absorb the impact with a small portion of your foot. It seems like a recipe to injury your foot. An injured foot is a HUGE problem that can interfere with fitness for a very long time.

@gmbfit 4 жыл бұрын

We use our feet all day everyday. They're very good at supporting our weight. And don't forget - this is training. By definition, you're doing difficult things to make yourself stronger. If the specific thing is too difficult, please ask us how to make it work for you. We're here to help.

@flamingbridges1649 2 жыл бұрын

I can only do half a squat.

@gmbfit 2 жыл бұрын

Keep doing that and work on the hip and ankle mobility exercises we show in other videos. With time and practice, you'll be able to get deeper.

@aFinalNote 2 ай бұрын

Normal squat is impossible for me in my current state. Maybe these bear walks will finally allow me to do a proper squat without using my toes

@gmbfit 2 ай бұрын

Just do what you can and keep working at it. There's no rule that your heels have to touch the floor.

@Keengbob Жыл бұрын

can you believe this was uploaded on april fools day and it wasnt even a fool. wow

@gmbfit Жыл бұрын

That's the *real* joke ;)

@nb8982 3 жыл бұрын

this is the most annoying thing cuz i play football and like it’s embarrassing not being able to get my heels down and squat

@gmbfit 3 жыл бұрын

Keep working at it. We're got some ankle stretches that'll help here: gmb.io/feet/

@spaceracer23 2 жыл бұрын

Who else is just impressed with the flexibility of the jeans?

@gmbfit 2 жыл бұрын

Life hack: buy better jeans ;)

@epicmurt6426 3 жыл бұрын

haters are those who don't have feet and are made of floating allein legs

@TrueBeelzebub 2 жыл бұрын

What is my problem though? Is it weakness of a certain muscle? General inflexibility? Inflexibility of the ankles? Someone help me out here.

@gmbfit 2 жыл бұрын

Could be any of those things or all of them. If you genuinely have no clue which, probably all. See our other videos for ankle mobility and hip mobility.

@TrueBeelzebub 2 жыл бұрын

@@gmbfit I’m pretty sure now that it’s my horrendous ankle mobility 😅 I’ve already started doing stretches to hopefully combat that. I give it a couple weeks, I’ve always been this way; I used to have trouble walking up the stairs with my feet flat. It’s naturally gotten better on it’s own but still awful… eh I’m very young, there is hope!

@gmbfit 2 жыл бұрын

Right on, we posted this one recently that might help: kzfaq.info/get/bejne/psyYYJeo26yth4E.html Just make sure you're still practicing the movements as well as you can in the meantime. It takes a looooong time to improve ankle mobility. If you wait until you can get your feet flat, that's time you could actually just be learning to move better.