Everybody loves wall-facing squats！
Venus weightlifting, Chinese weightlifting. Today we are talking about one of my favorite mobility drills - the wall-facing squat. You see unless you are training outdoors you always have a wall at home or at gym, and even when you are training outdoors you may have a tree, right?
So for those who are unfamiliar with me, this is the wall-facing squat, you can do it like that with a shoulder width stance, toes pointed out or hip width stance, or even you can put your hands up just like you are doing a squat jerk.
Today I’m gonna show you why I like it, and how to do it step by step.
See when you squat down against the wall, for the purpose of being able to squat all the way down, you need to have very good hip flexion. Also you need to have very flexible spine to have enough range of extension & also flexion to let you finish the full range of motion; In the end, you need to have some anteroposterior dynamic balance, if you have a super tight back yet a loose inner core, you’ll fall. The amazing thing is the wall-facing squat will automatically activate your anterior chain and loosen up your tight back through everyday long-time sitting.
So let me show you how to do a wall-facing squat step by step. First of all, feet, hip width apart, toes pointed forward, and then walk forward until your toes touch the wall. At this point, the preparatory position is chin down. Don't get your chin tilted up, look forward or down a little bit which is okay. And don't hyperextend your lower back, hands attached to the wall. And then you can imagine yourself sinking down rather than squat down. Slide down please. Very good and then if you feel your back tight, you can stay at the bottom to stretch a little bit and stand up. Nice and easy. Let's do it again. So I prefer you to inhale when you squat all the way down and exhale and stand up. So that's the way of breathing. If you cannot get your toes forward, you can have a wider stance. It's OK, stand wider and toes apart, which is okay, and then squat. That might be easier. If you find “toes attach to the wall”, is very difficult. You can step back just a little bit and try to squat down again. Easier? Easy! Okay stand up. Don't stay too far away from the wall, otherwise we are losing the purpose. Just a little bit. 1 inch is more than enough. Okay remember, if you cannot squat down. Don't use your wrist to support your body weight. This is extremely damage for a wrist joint. So the right way is, when you feel you're gonna suppose to lose the balance, you're going to hold your shin and roll back. Just like what you do in gymnastics.
What I recommend is to do this for 30 reps a day. You may use it as the warm-up or you can train it at anytime during your free time. It’s already becoming the no 1 popular mobility drill in my club.
And I hope it can help you to maintain an always ready-to-squat healthy status.
If you wanna know more about Chinese-style weightlifting & mobility drill. Subscribe to my channel to stay tuned for our latest videos. If you are interested in training with us, check the link in the description box or send us a DM.
Venus Weightlifting, Chinese weightlifting. This is Gaby See ya!
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