Homework
Perform ten minutes of accumulated time in the deep squat per day.
What is the deep squat?
- Toes pointing forward.
- Feet a fist's width apart.
- Heels on the ground.
- Butt to heels.
- Knees spread apart, but do not allow them to cave in toward each other.
Student: I can't do my homework. Literally, I cannot get into the deep squat position.
Mr. Bateman: When I first learned of the importance of the deep squat I couldn't preform it either. Like many things we can adapt the homework as you progress. Only go as low as you can while keeping your feet flat on the ground (don't go up on your toes).
Modifications: Listed in order of effectiveness
Mr. Bateman: When I first learned of the importance of the deep squat I couldn't preform it either. Like many things we can adapt the homework as you progress. Only go as low as you can while keeping your feet flat on the ground (don't go up on your toes).
Modifications: Listed in order of effectiveness
- Hold a weight (like your backpack) out in front of you as a counterbalance when you squat. (called a goblet squat)
- Hold onto a stationary object like a fence post. A different version of the counterbalance. The counterbalance allows you to lean back, keeping your feet on the floor.
- Rest in deep squat position with your back against a wall.
Why is this my homework? If you can spend time in this position, you will be able to move better, and it makes you feel good!
“A full-range, butt-to-ankles air squat is an omnipotent diagnostic tool for identifying problems and fixing the broken athlete.” Dr. Kelly Starrett, Becoming a Supple Leopard, p.82 Look at the graph below. Why are less of our students able to perform the deep squat as they get older? Sitting. Sitting causes enough problems to have a book written about it. (See photo below) This graph actually looks a lot better than when we assessed the deep squat the year before. We are making progress!
Additionally, to decrease sitting, consider doing your other homework at a standing desk. I have been using a standing desk since 2017. I have found that having a foot rest is important. I would be happy to talk with anyone who is considering it. [email protected]
There is a steady drop in ability to perform the deep squat from 3rd to 8th grade, except for the spike back up in 7th grade. The 7th grade has always been an exceptionally athletic class. Is it a coincidence that they also have an increase in ability to assume this position? I don't think so. The deep squat is attainable! If you cannot do it yet, (and I could not when I first read of its importance) you can scale it back by holding onto a fixed object or having a wall against your back.