Improve Your Deep Squat With This Drill

Deep Squat T-Spine Rotation

Overview

The deep squat t-spine rotation is slightly advanced. Meaning you don’t have to be a pro athlete to do it however you need to exemplify an articulate deep squat. So practice improving that hip mobility or use modified versions of this exercise until capable. I love thoracic mobility drills because they have made a tremendous impact on my training over the last few years. I practice t-spine rotation almost every day. Adding the rotation in with a deep squat allows me to work on maintaining a healthy deep squat.

What Does It Do

Breaking this down it is ultimately a combo mobility drill and there are benefits for each. Being it is a deep squat we are addressing hip mobility and the thoracic rotation well we are also working on thoracic mobility.

1. Thoracic Rotation Movement

   1. Helps cervical stability

   2. Improves function of the lumbar spine

   3. Sets foundation for correcting shoulder stability issues

2. Deep Squat Movement

   1. Improves hip mobility

   2. Increases range of motion

   3. Low back and pelvic stability

   4. Aids in digestion

Key Coaching Cues

Like I have mentioned above, make sure you are capable of performing a healthy and comfortable deep squat. Also don’t force the rotation. Breathe into it, opening up more and more each rep.

1. Get into the deep squat

2. Take your left hand and grab your right foot

3. Lower your left shoulder towards the ground and rotate your right are up over the top

4. Hold it for a second or 2 and release back to the starting position

Where To Implement It

You really can't go wrong with where to add in a mobility drill like this so go ahead and have at it!

• Warm-ups

• Fillers in between sets

• Rest days

• Cooldowns

• When you are bored