I rested in a full deep squat barefoot for 1 minute for the first time today. It took me 6 months to get to this point.

The brim of that cap is definitely at full extension! 😀

my physical realm really opened up when i first took on dr starret's 10 min squat years go on mobility WOD. its a pleasure to see you revisit it and still adding your continued expertise man.

Did this again today, this time wearing trainers rather than barefoot. Made the entire 10 minutes easy in shoes, and that with two arthritic knees and a slight calf injury from 2 days ago. At 7 minutes I started to feel it in the achilles, but nothing really uncomfortable. The ankles feel it the most after awhile, but again nothing terribly uncomfortable. Getting up was even ok. Once up, I felt a burn on the outside of both calves, but that went away after a minute or so. Quite happy with this test result. Last time, barefoot, I was struggling at 5 minutes. So, not bad for a 63 year old dude. :)

love all your videos. can never get enough of your content

Your point about the warmup is the key to this clip. Excellent.

Packed with useful information and encouragement. Thank you Kelly Starrett.

I think you hit the nail on the head, in suggesting we need to give time to improve our physical structure, it's so easy to put this off, or be put off. Most people view the actual skills, or main cardio or weights training session as the actual training. And there are many forms of social conditioning and desires that detract from looking after ourselves correctly, and the fact that we are not trained to strategically view the body and its parts, nor to make the necessary improvements once we or someonelse has assessed our movement patterns, perhaps illuminates the main issue, very few people have considered these issues as a priority. Akin to most problems, this needs to be resolved by educating people whilst in school and college, the earlier the better, so that they can then go out into the world, and look after themselves, and the happier people are as a consequence of this effort, the more likely they will pass on their knowledge and happiness to other members of society. For instance, when I trained as a masseur and therapist, I was astonished at some of the benefits that were achievable, yet here were masses of people giving up on quality and aspects of their lives, due to back and other problems, which rather than resolving, the system encouraged them to find the cheapest way to suppress the pain and other symptoms, usually through medication, and to throw on the sick. This stuff should be staple in curriculums across the world, along with healthy eating, and sustainable practices.

Great video, thanks for sharing.

im so amazed over his mobility!

I could listen to Kelly discuss mobility all day! Brilliant!

Always beneficial.... Always fun 👏💓👍

These videos always calm me down. I get so anxious about all the dysfunctions in my body but Kelly helps me understand there's plenty of time to get better :)

Thanks.

I just completed the 10 minute squat challenge. Can’t believe it! I’m 78. Must’ve been all those years sitting /squatting in a cockpit!

this guy. Amazing. Wish he been in Sweden!

This is so great👍🏻 I wil try mor squatting

Beautiful squat form. I hope to have that much dorsiflexion some day. Working on it.

My shins and hips are screaming after three minutes of this position and I'm in pretty good shape, damn, hell of a wake up call to get my mobility in check.

Is there a video on how to unload the shins? That description you gave at the beginning describes me to a tee...

Thanks for the videos. I've gotten back to the squat position. I used to do it all the time in Karate and what not. I've gotten back to the floor with my two year old boy. He loves it. My legs have already changed. They are leaner and they are popping muscle more than ever. My back is better. My balance, which was already great, is fantastic. Thanks for the reminder. Are there any specific stretches from this position that can be beneficial?

Well shit> that was WAY harder than I thought is was gonna be. Used to be so flexible. Gotta new goal now. Thx!

Holy cow! I barely made it to five minutes and my hips/knees were screaming. Def need some work. 62 and ACL surgery on right knee many years ago.

Thank you so much! After a lot of your mobilisation work, i am finally able to do around 7 minutes, but by the end of it, i feel my toes and feet go numb/falling asleep/getting tingly. I believe it comes from reduced blood flow to those areas. Any idea on how to fix that?

Use zero drop shoes!!!! Thx super good video!!!

I have arthritis in my spine. I suffer from extreme low back pain. I do not suffer from limited mobility and I think one of the reasons is the way I live; I spend the majority of my free time on the floor. I sleep on the floor, sit on the floor, eat, squat. I have been this way my whole life. I also spent many years studying martial arts. I always found it peculiar when people I knew could not fully squat. I always focused more on mobility rather than strength (carrying pipe and pipe tools around all day is a heck of a workout) and the doctors I have seen regarding my back issues have said: staying mobile is more important than being strong. Being a ground dweller means I need to get up and down I always tell people: Once you STOP MOVING, YOU STOP moving.

Are there more things to interpret? For example a stretch/pain at the bottom only when at the bottom

Very informative, where can i buy your expert recommended stools?

I have flat feet and with arches my ankles feel strong and I can comfortably squat, but with bare feet my ankles and shins gets that burning feeling like described...is this an issue?

Would be helpful to have some actions to follow the diagnosis

Hi ! I have Dermatomyositis an autoimmune disease , and it mainly attacks the hip flexor muscles and shoulder girdle muscles , also the muscles of the inside , not as much the distal muscles . Lately Im weaker , and this squat is one of the tests my doctor asks me to do to to see how strong I am . Lately Im not able to get back up from it easily . so yes im weaker . But now I have knee pain starting up this past year . What advice for me please???

I'm in bad shape I can only hold the position for 1 min..will i improve?if i do it every day?Im keeping my feet straight which makes it harder.

What does it mean if being the bottom of the squat bothers your knees?

Would love to do this, been trying for years now, with minimal increase in ankle mobility. Tried that thing with the bands on the talus, weighted dorsiflexion, sitting in squat holding onto a pole daily, moving into full dorsiflexion every day :( even using a percussion massager on my calves and Achilles, even going bare foot for months!! I don't feel any block in my front, the ankles just stop flexing!! I made some wedges 6 months ago, haven't managed to reduce their angle, maybe my body just can't do this

Back of my heels feel sour after 5 to 6mins, what does that mean?!

Can you do a video on ankle mobility? Or link one? Particularly, pain in front the ankle as I try to squat.

Would you need to squat as long if you do it on a power plate?

What about the blood being cut off after a min. I'm Hypermobile so easy squat while in the position but my legs get numb and when I come out of it it's like I'm a hundred years old so painful.

how do I get m my feet to go straight. the moment I go down I'm watching my feet slide out

I feel like my lack of dorsifelxion comes from being blocked on the front of the ankle. The left ankle actually hurts in the front when I get to far forward.

So.... What was the take away IF IT BURS? Do I have to strengthen my chins or stretch them?

THe problem is in my ankles what exercises or warm ups can I do that help?

I cant even do that position without falling over

Face turns red whenever he’s stressed.

Just an update. So I started doing this.. about a week ago. Day 1 I couldn't even hold the position without falling over on my ass, so I had to hold onto a rail. I also was in excruciating pain after about 5 seconds. Couldn't even get to 2 min total with 15 second intervals. It's been about a week now. I can get into the position for about 30 second to a minute at a time and the pain is def down. Still need to hold onto something. I've been having my wife stretch out my hip flexors work some ballet and yoga positions.. I am going to stick with it. I'm def improving. This is reversing all the years of weight training and sports on my body.

Kstar looking like he got a nasty sunburn on that face!

2:37 why does he say "you're not getting fitter with that burn" why would I keep doing this then. Mine are on fire

🧠💪🙏🤙Isn't it sad? Just ask yourself honestly, that we as a society, in whole, know more about Tom cruise and the Kardashians personal lives, than we know about taking care of our bodies and the mobility Kelly is teaching us. This should be going viral! Not celebrity break ups. Share this with your loved ones, friends, family, co workers. Train smart, train safe! 🧠💪🤙🙏

love the vids. cant help but to think youre trapped in a gym with low ceilings:) srsly tho great tips🙏🔥

I thought deep squats were bad for your anatomy. I was told to just go 90 degrees on the knee. No leg locking because it's cheating according to the Marine Fitness instructor.

My knees straight just hurt if I squat ... was that way when I was 11 trying to play catcher

Ironic that this is almost 10 minutes long. Squat and listen people 😎

First!

I'm doing the Ido Portal 30 min squat challenge.... I wish it was 10 minutes...