Can't Squat? Fix Your Ankles! (FULL ROUTINE)

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EP 2 - FIX YOUR HIPS: • Can't Squat? Fix Your ...
EP 3 - FIX YOUR SHOULDERS: • Can't Squat? Fix Your ...
TIMESTAMPS:
00:00 - Intro
00:37 - Routine Overview
00:54 - Wall Test
02:08 - A1. Kit Laughin Stick Drill
03:16 - B1. Dynamic Calve Stretch
04:30 - C1. Weighted Dorsiflexion ERC
06:44 - Band Assisted
07:16 - Integrating Flexibility
07:41 - Heel Elevated Goblet Squat
08:40 - Routine Test & Results
09:13 - Close
ROUTINE:
A1. Kit Laughin Stick Drill - 120s
• RollStretch: a new way...
Sets: 1
B1. Dynamic Calve Stretch - 10r + 30s per side
Sets: 1-3
C1. Weighted Dorsiflexion ERC - 3r + 10r per side
Distraction technique: • Banded Joint Mobilizat...
Sets: 2-4
Integration: Heels elevated goblet squat - 10-16r
MUSIC BY:
Christian Nanzell - Always Raining
www.epidemicsound.com/
See you in the next video!

[@jutubnalog9133]

I rarely comment, but thank you Tom from the bottom of my calf.

[@dischargesummary8794]

jutub nalog lol

[@Account2129]

I see why you rarely comment

[@garlicgirl3149]

LOL!

[@quinnjohnson4695]

Just beautiful!

[@k.5425]

Wonderful! 😂

[@markcostello2368]

never knew why i was never able to squat properly - did the wall test and had horrific flexibility. Another silver lining for the covid quarantine.

[@GlobalConvoy]

Same here! I think I've just been compensating in other ways to keep squatting, but now is a surprisingly good time to stay in and work on all the flexibility/tightness issues 😅

[@1ManMopol]

Sameeeee wtf

[@yulyalonso7895]

Same here, I always wobble during my squats and when I don't my knees go past my toes, and ut's never a proper squat

[@RaahulSawant]

It's been four months mate, tell me your result

[@grekko4915]

Any progress mate ?????

[@AhmadDohjoka]

Quarantine Day 42: fixing my ankles.

[@George-dk6yb]

lmao

[@grekko4915]

How is it now ?

[@ridleyk7414]

How is it?

[@AhmadDohjoka]

@@ridleyk7414 it was more of a sarcastic comment on how everyone is fixing random things during quarantine. But since you asked I can tell you that I've been working on fixing my knees and they're improving. I hope you're doing well dear stranger.

[@patrickbutterly6914]

Alhamdullilah

[@beanstaIkjack]

3:17 this exercise released a tightness in my outer right ankle and has allowed me to walk properly for the first time in years. I have ankylosing spondylitis which affected my feet and knees . I can't thank you enough 🙌 you're an angel Tom

[@willpeachable]

TIMESTAMPS: 00:00 - Intro 00:37 - Routine Overview 00:54 - Wall Test 02:08 - A1. Kit Laughin Stick Drill 03:16 - B1. Dynamic Calve Stretch 04:30 - C1. Weighted Dorsiflexion ERC 06:44 - Band Assisted 07:16 - Integrating Flexibility 07:41 - Heel Elevated Goblet Squat 08:40 - Routine Test & Results 09:13 - Close

[@minatonamikaze9325]

Thanks

[@filmwright7188]

I love how clear cut and un-gimicey these videos are. Very refreshing for a fitness channel

[@Dark_Overlord11]

un-gimmicky*

[@m3morales_209]

“Start in a squat position” shiiit I can’t even do that haha

[@equinoxxurlex9133]

Ikr😅

[@samboriboun2213]

Lol

[@FiineBoii]

This video was so relevant to me! Been having stiffness with my ankles after a bad sprain over a year ago. This has helped my squat significantly

[@msyedx]

Needed this exact video, thank you, please upload more like it

[@samuelbudlong9408]

Tom, this video, and the hip mobility video, are tremendous. You did a great job of providing practicable advice that are sure to provide marked improvement. I can't wait to integrate these. Thank you!

[@AFUprising]

The first test helped me realize and locate exactly where the weakness in my ankle was. I'm going to implement these exercises into my daily routine. Thanks a lot, Tom.

[@zebadiahwitch]

ive really been needing the results-based simplicity of such a routine. thank you! im gonna work this on.

[@catherinehughes2683]

Great series! Especially for folks that are professional keyboard surfers. And a must-do for any rock climbers out there!

[@victoriale2792]

what a fantastic, simple, but effective routine! It’s a personal goal of mine to get deeper in my squats, but I could never find a video which focused completely on the ankle (which was my problem area!) so thank you so much, I’ll forsure be incorporating this into my routine weekly! 😊

[@Becky-ll1vl]

Thank you Tom from this octogenarian who is trying to keep flexible and active after a stressful two years of neglecting fitness and flexibility. I appreciate the tutorials on correcting specific aspects, such as this one for ankles as part of the squat.

[@srmangiapoco]

Exactly what I need! I've been trying to do Ido Portal's 30-day squat challenge, but it hasn't been going well. Looking forward to rest of the series.

[@VWAPChopra]

Thank you so much! Ankle flexibility has been a nagging issue! Alas, there is hope!

[@daisys2334]

The stick behind the knees drill!! OMG! What an awesome myofascial release for the calves! Love your channel Tom!

[@michelesiciliano3331]

Thank u! Exactly what I was looking for. Ur a fantastic instructor! Happy new year.

[@monchad7223]

Thank you ! U are a genuine person who gives from the heart , love love 💗

[@yeraysosatrujillo5085]

I have been waiting for this video for a long time. Thanks bro!

[@Murrqtee]

this is amazing thank you! I could never do the squat and nobody could ever tell why... I did the wall test and my knee was soooo far... thank you for thsi!

[@spinnettdesigns]

As usual, so great! With just the broom handle I increased my mobility so much! I really appreciate your videos 👍 Thanks to your sister, too

[@pspgurl954]

I just finished doing these exercises for the first time ever and I definitely noticed a visible improvement in my ankles! I took before and after photos and was blown away. Thanks! This video really helped!

[@thelittlefleck2174]

Honestly this is fantastic! I'm about to go into the military and I have been soooo worried about my ankles popping up whenever I do squats. I've been doing this for a few days and i'm already able to squat a little deeper without getting all cat-footed! Thank you so much!

[@jacobleezak]

This is still one of the best and most effective ankle mobility videos out there. Thank you

[@pdxoregon1]

Fantastic! This will help me with my equitation! I've needed something like this for years!

[@alvarocarcel5774]

2:10 I can already feel the pain by just watching

[@pysky4u]

Sure puts alot of stress on my knees too

[@tc-3]

I really like how thoroughly you explained everything. Excited for this series. :)

[@wendysmith9682]

This addresses the cause of a lot of the issues I’ve been noticing. Foot pain, a lot of ankle stiffness, knee cracking etc. Thank you.

[@MrDesertmike]

Always count on you for much needed additional tips and training tricks😁💯😁

[@arsenalsanu]

Excellent video. Thanks dude! Been looking into increasing ankle flexibility over the last week or so, so this video was pretty perfectly timed for me 👍🏽

[@wesleyjeurissen544]

I've seen a couple of your videos now and these are very helpful! Thabk you very much, you got yourselves a new subscriber

[@determinedoolemon1327]

After watching your videos and stretching for the past month I can finally do back squats and not lose my balance. I can now do leg days property without being limited to goblet squats etc, Thank you so much!

[@awakeningdezign]

I've always had some serious and frustrating problems with my ankles and calves. This is a god send. Thanks for the video and sharing the in depth techniques. Looking forward to making these an every day practice and getting back into running again.

[@jaysysumakaRatMaster3]

Loving all these videos Tom having recently found your channel. At 43 years old I’m starting to get my fitness back doing callisthenics and my flexibility isn’t what it once was 😉

[@MrKrueger88]

As always , clear and precise !!! Thanks Tom

[@deborc2705]

Tom, this is exactly what I have started to work on. I will incorporate these exercises into my routine. Thank you!

[@peacelove8595]

I appreciate your input and knowledge of this topic.

[@4ramus]

This help me a lot on my inline skate warm up routine. Thank you very much! You are awesome! 🙌

[@thegreenpath29]

I'm so happy for have found your channel, since I have a muscular disease (Duchene syndrome ) that affect my flexibility among other things. Now I have the guidance to enhance those aspects of my body and health Thanks a lot Greetings from Nicaragua

[@christyknight199]

Thank you! I need to improve my ankle flexibility for swimming. I cannot believe how much one session of this routine helped!

[@Marlonbc90]

Thank you Tom, very good advice in this video. One thing that I think is not the best with your content is that you are so flexible that is often hard to get a sense of how difficult an exercise is supposed to be or how well I am doing. It's not a big deal and I really can't fault you for being in great shape, but it is nice to see the same exercises performed by someone else, so please give a big thank you to your sister for participating.

[@tes1geb]

Thanks so much. I really needed this and ha e seen improvements with only one set of the recommended routines. Thanks again.

[@pajtognetti7531]

This really did help me! After doing these exercises- for ankles and hips, I could actually go all the way down into a full squat!! Thank you! I feel really stretched out. I will do these twice a week, as you suggest. Thank you! Looking forward to a part 2!!

[@Tyler-qh9jm]

I paused after the Wall test because I could tell that I didn't have to focus so much on my ankle flexibility. Thank you so much for the way you present the information in this video. The honesty and more importantly the objectivity is what made me subscribe.

[@fredericchauveau3011]

Great content and delivery Tom. I have had very tight calves all my life and this is helping me reaching the dorsiflexion I need to properly us the full range of my ski boots and avoid the overexertion of the Achilles’ tendon, so thank you for showing me the way forward. Fred

[@jesusmartell6967]

Thank you! I been looking for this for a long time

[@katarzynabaumeister3299]

Thanks a lot for this video (and the next ones in squat series). I'm having trouble doing a decent squat, this should help a lot.

[@sanjtt3451]

This is literally a video I needed to save my ankles hahah. Great vid.

[@KatharineLikesCake]

This really works! My dorsiflexion is garbage after and old injury - this routine helped immediately. Thanks!

[@Roslagsbanan2011]

Good set of exercises, thanks a lot.

[@Jill-gj3vv]

Excellent video. Thanks so much! 😄

[@isadorafuriosa]

this will probably FINALLY save my squats!!! Also, everyone in the comments seems to love you so much, so that HAS to mean good things! Just subscribed :)

[@geetbhargava2935]

tom u r the go to for stretching and mobility

[@AntranikDotOrg]

Great video, Tom!

[@7oclockmiracles88]

This is such a game changer. You are such an amazing teacher! Thank you!

[@daviddaniels1461]

You are the best on KZbin Tom. Thanks so much for sharing your wisdom.

[@brycezinckgraf7664]

Thanks! By far the most clear video I found on this

[@martinberridge9173]

Thumbs up for the comprehensive links to other videos on your page and particularly others - very useful

[@hadronelite]

Appreciate this upload... looking for an ankle flexibility routine for about 2 weeks now... having some difficulty sitting back on my heels... I think your most recent upload is what I need to achieve this goal. Thanks 🙏

[@themilkman123123123]

Exactly what I needed. Thanks!

[@elementrosedesigns]

Thank you so much. I've been trying to find a few videos to work on my right ankle/entire foot because its affecting my entire right leg.

[@malikkrech4937]

Thank you!! I’ve been lifting for over a year now and had no idea why my squat depth was so bad. Every other video is talking about hips, hips, hips. Finally I found your video and this is exactly my problem. Keep it up and thanks so much!

[@tagcoaster8974]

Hi Tom. Yet another great vid- thank you 👍

[@Bravetowers]

Excellent video! Thank you

[@mawkgrasper6580]

Been having issues getting my fitness back after healing from a back injury. The last few days I've already gained flexibility and broken down scar tissue in my calfs after watching your advice. Thanks

[@chrishunkeler958]

This routine is the best one I found to address stiffness in my right ankle due to surgery on it years ago. My physical therapist said that the talus was not being properly engaged and that I would experience a sort of click when it started to work again. I feel that your routine is getting me to where I want to be. Thanks!

[@madhavnambiar1563]

Fanatstic video. I am gaining knowledge about how to do pistol squats and have realised so much about my ankle mobility. Thanks for a fantastic video. Will include all of these drills.

[@mixaliskonstantinidis6773]

Very helpful stuff!

[@susanafueyo7943]

Efficient, easy to follow, you can see the results immediately and perfectly explained. Thank you again

[@thomaskowalski3506]

Great video. I hope you'll continue with how to fix hips, and thoracic spine.

[@gigsybabenois]

Thanks so much for this!

[@vincentjuls6526]

Thanks Tom, great vid!

[@punitpareta4474]

Thank you man....this was the video i have been looking from 2 years...finally it was in my suggestion list. I am suffering from this ...its been so long...i always fall backward while doing squats. Finally i will be exercising this... Thank u man...Thank u sooo much....finally someone understood the real problem. LOVE FROM INDIA 🇮🇳🇮🇳🖤🖤

[@nez99]

Wow this is my 4th lightbulb moment Tom Merrick video your stuff is amazing!

[@lucasplasma1617]

Finally, now i can become a slav

[@lodzkie2731]

SAME

[@whyareyouhere9820]

Lol that's why I came here

[@harrisonflower1496]

This is what this video should be called

[@kasetophono]

I laughed very hard 🤣

[@stuckupcurlyguy]

this is literally the only reason I want to squat

[@ohayouashley9404]

Great video! I always just assumed I couldn't do squats due to hip inflexibility, but actually, after watching this series, I realized my hips and shoulders (and one ankle) seem to be fine. One ankle on the other hand (which I've broken twice) can barely stretch at all. At least now I can pinpoint what I need to work on.

[@Fitness4London]

Fantastic routine. The broom-handle feels tough at first!

[@alejandrogispert99]

Thanks Merrick! very good video and explanation. I am already getting results.

[@boveywatson2270]

Excellent, this just what I need. Will try it out thanks 🙂

[@williamkinnane1606]

Thanks for talking about the ankle. No one ever covered this area before.

[@stealth6308]

“a full, _in depth_ series” I see what you did there… On a serious note, I’ve always struggled with squats because there’s a lot of pressure on my lower back since I need to lean my chest way forward to compensate for a lack of ankle mobility. I’m very excited to try these exercises and even more excited for the results!

[@iamSydneyElese]

THANK YOU!!! This is exactly what i needed!

[@deltabadhand]

I failed the test by a wide margin on my right side but passed with flying colors on my left side. After performing the exercises just once, I was able to pass it on the right side. Thank you for this will keep it up!

[@predator1130]

For real?? That’s awesome

[@Stuff1001]

Same problem, explain me how did you improve

[@sanjayfarhan1224]

Thank you for sharing your advice. I am going to try this before my leg workout tomorrow!

[@efrengramajo]

Great video, mate

[@evandadavis4339]

Been trying to sit in a squat for a while now and never quite got low enough. Thought it was and issue with my hamstring but I saw this video, tried it out and immediately I almost in a full sitting position with my squat. Thank you, this has been really helpful. Your hamstring video is next for me. I'm still really tight there and will be working my way up. 💖🔥🔥

[@slightly_handy2109]

Best video I've seen for correcting my problems with the squat. I would have never guessed the problems with my squat form were due to a lack of flexibilities in my ankles. I thought it was cause I have a 62 inch belly. When I do the wall test, my knees don't go past my toes without my heels going off the ground. Been working out hard for the last 3 weeks (14 times in the last 18 days) and because of this video, I've decided to start my squat progress over completely until I can get my form correct. Thanks for the great video Tom!

[@charlottepantrey4193]

Thanks, good to have variations on this!

[@alexdodd7426]

I have a sprained ankle at the moment but am looking forward to doing this once it is healed. What appeals is that the exercises are simple and readily doable wherever you are.

[@daliaveauli]

life changing video & account! thank you!

[@LetsViewTheWorld]

Love it!!! Great video!

[@shereenseyam]

Wow. This really worked for me and I had instant effect pushing my knees extra centimeters against the wall and only through the 3 sets of the dynamic stretch of the calves. Most grateful to you. Thanks.

[@Mktv4418]

This was incredibly helpful thank you

[@PJ-hi1gz]

Was looking for something exactly like this. Every youtube coach says fix your flexibility but nobody explaines how! Thanks!

[@conspiracychris4742]

Great video. love the rep scheme.

[@joyrobin947]

just what I needed. Thank you

[@imnotinsanebisquit]

so, i tried these workouts, and they're damn effective! my first wall test was 9-10cm. after a couple of full routines, i got to 12cm :) made my squats waaay easier to do

[@charliesimmons2245]

Has the few cm you gained stayed and/or improved over the last few months??

[@imnotinsanebisquit]

@@charliesimmons2245 well because of work and other stuff, my workout rutine kinda went out of the window. however, the ankle mobility has somewhat stayed the same. not warmed up, i am around 9cm, but after a warmup i am around 11,5cm

[@1eyedJ]

Thanks Tom. Great video. I love the test at the start really helps to work out if ankle flex is the issue or something else. I'm dieing doing the Ido Portal Squat Clinic 2.0. And ankles are just one of the issues