In lieu of some lower back pain I've been having on and off recently, I decided to make today a science experiment instead of sticking to my regular programming. The goal was to investigate my hip mobility and why I have trouble squatting properly and finding a good bottom position. Some simple evaluations with @z_lebs revealed some tight hamstrings with a terrible passive range of motion, and earlier in the week @whitebuffalotraining aka the squat doctor pointed out an excessive amount of "butt wink" along with some coactivatiom issues (I know this is getting sciency, hang in there): So here's what I did: using the goblet squat as a reference after an easy warm up, I did my first set with a band around my knees. I then moved into some light RDLs, and repeated the squat sets with some improvement. Following that I did some banded internal/external inny outy things (for the purpose of mitigation the antagonist to the glutes), and repeated the goblet squats a final time with even more improvement.
I've never been able to get into a bottom position like this without my lifting shoes, and I was surprised to see the flexibility in my hamstrings had diminished that much over the years. The RDLs seemed to have the biggest effect on the squat mechanics, and the banded thingies helped gain comfort past parallel. I did. 3 sets of everything shown. I think I've found my correctives to implement into my training. Time will tell. But I would say this experiment did more for me today than just showing up and doing my regular training would have. Get better. #nikostraining #currytrained #chaseyourwhitebuffalo #fuckingearnit #getbendy #getbetter