Deep Squat Dynamic Flow for Mountain Biking

The deep squat pattern is very important for mountain bikers to have cleaned up. If you have trouble getting down into a deep squat position then this dynamic flow routine will help a lot. Use this routine on a daily basis for increasing mobility or as a warm up for a workout that requires front squats.

Please note that this routine is from the book Athletic Body in Balance by Grey Cook. Check that book out if you want to get some great insight into how you move and how that affects your riding.

Deep Squat Dynamic Flow

-James Wilson-

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  1. Janet says:

    I love your videos and the topics that you raise. Today’s tested my own understanding of my latest reading and research.

    After reading Stu McGill’s “Ultimate Back Fitness and Performance”, I’ve been working to clean up/relearn my own squatting pattern, which has included “spreading the floor” with my feet externally rotating my hips, and not rounding the back to deepen my squat. McGill and others discussing squat patterning say that any “squat” (whether in standing or rocking back while kneeling) should “preserve the curve” meaning only squat as deep as you can maintain a normal lordotic curve. When you start to round your low back, that’s where you need to stop your squat and start working on your core strength (back, butt, abs and hip flexors) and mobility (thoracic, hip and ankle) according to each individual’s needs.

    Even though his Body in Balance DVD shows guys rounding their low backs at the bottom of a squat, in his article “Maintain the Squat: Train the Deadlift” Gray Cook says that ” The hip hinge
    is the most powerful lift you have” so, I’ll add, why put the compression forces on your spine, and load your low back muscles by rounding one’s low back? ( Gray Cook

    Nick Tumminello’s “Secrets of Self Joint Mobilization” has a number of hip mobilization exercises that one could use to prepare one to do Gray Cook’s exercises that you demonstrate in your video. (If you do the single leg quadruped rocking, have someone stand behind you to check that you can achieve the posture without having a leg or hip drifting to the side; my proprioception is
    usually pretty good but I had some transverse drifting which needed outside feedback to discover.)

    As well, Mike Robertson has a couple of good articles at T-Nation that discuss (among other things) the hows
    ( and whys of squatting without rounding the low back.

    Reply • May 6 at 10:37 am
  2. Mike says:

    Thanks for another great video and a reminder that I must read Gray’s book you mention, which has been sitting on my book shelf since Christmas!

    Reply • May 7 at 6:16 am
  3. bikejames says:

    Wow, Janet just wrote a small article on the subject. Thanks so much for all of the great additional info! Anyone interested in learning more about the subjects of core strength and stability would do well to check those articles she mentions out.

    And Mike, reading Gray’s book was one of those pivotal moments in my career and is a “must read” for anyone serious about performance training. Definitely pull it off the book shelf!

    -James Wilson-

    Reply • May 7 at 10:34 am

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