Interpreting Your Body During the 10-Minute Squat Challenge

[@ienjoyapples]

I rested in a full deep squat barefoot for 1 minute for the first time today. It took me 6 months to get to this point.

[@TheReadyState]

so good!

[@avpicov]

Can you share your progression? Did you use lifts under heels.. did you use walls?

[@seadaddy7561]

So where is the video on how to unload the shins?

[@ienjoyapples]

@@avpicov I started out holding onto my bed frame, office desk or weights between sets at the gym, for a minute at a time a few times per day with nothing under my heels. Then I progressed to squating under a door frame which declined slightly from carpet to hardwood floor. I'd hold the squat without support for as long as I could, then support myself with my elbows on the door frame for rest, and repeat. Then I got to where I could hold a squat with shoes on unsupported. Then I progressed to squating barefoot for a few seconds at a time until I got up to a minute.

[@joshcummings9872]

Hell yeah. Nice work.

[@johnbrink7430]

The brim of that cap is definitely at full extension! 😀

[@chelseavuchinich4859]

😂😂😂👍🏻

[@caseypuriefoy5355]

I could listen to Kelly discuss mobility all day! Brilliant!

[@lisaball1701]

It’s like listening to car talk. I think I know more after 30 minutes, but it’s just a feeling.

[@sanahie]

my physical realm really opened up when i first took on dr starret's 10 min squat years go on mobility WOD. its a pleasure to see you revisit it and still adding your continued expertise man.

[@nialloneill5097]

I think you hit the nail on the head, in suggesting we need to give time to improve our physical structure, it's so easy to put this off, or be put off. Most people view the actual skills, or main cardio or weights training session as the actual training. And there are many forms of social conditioning and desires that detract from looking after ourselves correctly, and the fact that we are not trained to strategically view the body and its parts, nor to make the necessary improvements once we or someonelse has assessed our movement patterns, perhaps illuminates the main issue, very few people have considered these issues as a priority. Akin to most problems, this needs to be resolved by educating people whilst in school and college, the earlier the better, so that they can then go out into the world, and look after themselves, and the happier people are as a consequence of this effort, the more likely they will pass on their knowledge and happiness to other members of society. For instance, when I trained as a masseur and therapist, I was astonished at some of the benefits that were achievable, yet here were masses of people giving up on quality and aspects of their lives, due to back and other problems, which rather than resolving, the system encouraged them to find the cheapest way to suppress the pain and other symptoms, usually through medication, and to throw on the sick. This stuff should be staple in curriculums across the world, along with healthy eating, and sustainable practices.

[@Bruce_S]

Did this again today, this time wearing trainers rather than barefoot. Made the entire 10 minutes easy in shoes, and that with two arthritic knees and a slight calf injury from 2 days ago. At 7 minutes I started to feel it in the achilles, but nothing really uncomfortable. The ankles feel it the most after awhile, but again nothing terribly uncomfortable. Getting up was even ok. Once up, I felt a burn on the outside of both calves, but that went away after a minute or so. Quite happy with this test result. Last time, barefoot, I was struggling at 5 minutes. So, not bad for a 63 year old dude. :)

[@joshcummings9872]

Beautiful squat form. I hope to have that much dorsiflexion some day. Working on it.

[@TheReadyState]

Keep it up!

[@pedro13565]

I just completed the 10 minute squat challenge. Can’t believe it! I’m 78. Must’ve been all those years sitting /squatting in a cockpit!

[@christopherwilson8230]

These videos always calm me down. I get so anxious about all the dysfunctions in my body but Kelly helps me understand there's plenty of time to get better :)

[@cdm1876]

Same here I have so many dysfunctions it's really crazy

[@cindyscott8470]

Packed with useful information and encouragement. Thank you Kelly Starrett.

[@robindavis7023]

Thanks.

[@saschabraband4528]

This is so great👍🏻 I wil try mor squatting

[@erichshuler3167]

Your point about the warmup is the key to this clip. Excellent.

[@iAmJeffReYY]

love all your videos. can never get enough of your content

[@gabbechico8471]

this guy. Amazing. Wish he been in Sweden!

[@osamashoukry399]

Always beneficial.... Always fun 👏💓👍

[@pal-espenandersen7635]

im so amazed over his mobility!

[@Corndog4382]

My shins and hips are screaming after three minutes of this position and I'm in pretty good shape, damn, hell of a wake up call to get my mobility in check.

[@BalanceIreland]

Great video, thanks for sharing.

[@seadaddy7561]

Is there a video on how to unload the shins? That description you gave at the beginning describes me to a tee...

[@shawnbailey7013]

I have arthritis in my spine. I suffer from extreme low back pain. I do not suffer from limited mobility and I think one of the reasons is the way I live; I spend the majority of my free time on the floor. I sleep on the floor, sit on the floor, eat, squat. I have been this way my whole life. I also spent many years studying martial arts. I always found it peculiar when people I knew could not fully squat. I always focused more on mobility rather than strength (carrying pipe and pipe tools around all day is a heck of a workout) and the doctors I have seen regarding my back issues have said: staying mobile is more important than being strong. Being a ground dweller means I need to get up and down I always tell people: Once you STOP MOVING, YOU STOP moving.

[@scottreed8985]

Holy cow! I barely made it to five minutes and my hips/knees were screaming. Def need some work. 62 and ACL surgery on right knee many years ago.

[@kuoppa2559]

Use zero drop shoes!!!! Thx super good video!!!

[@choiceblade]

Well shit> that was WAY harder than I thought is was gonna be. Used to be so flexible. Gotta new goal now. Thx!

[@kalebzerihun598]

Very informative, where can i buy your expert recommended stools?

[@danielwing1985]

Would be helpful to have some actions to follow the diagnosis

[@sammyroberts8902]

Are there more things to interpret? For example a stretch/pain at the bottom only when at the bottom

[@sanjtt3451]

Can you do a video on ankle mobility? Or link one? Particularly, pain in front the ankle as I try to squat.

[@TheReadyState]

We have a ton of ankle mobility videos in our Virtual Mobility Coach library! bit.ly/TRSFree_Trial

[@sanjtt3451]

@@TheReadyState THanks!

[@roflstomps324]

Thanks for the videos. I've gotten back to the squat position. I used to do it all the time in Karate and what not. I've gotten back to the floor with my two year old boy. He loves it. My legs have already changed. They are leaner and they are popping muscle more than ever. My back is better. My balance, which was already great, is fantastic. Thanks for the reminder. Are there any specific stretches from this position that can be beneficial?

[@endresbielefeldt2050]

Thank you so much! After a lot of your mobilisation work, i am finally able to do around 7 minutes, but by the end of it, i feel my toes and feet go numb/falling asleep/getting tingly. I believe it comes from reduced blood flow to those areas. Any idea on how to fix that?

[@JazzyScat]

What about the blood being cut off after a min. I'm Hypermobile so easy squat while in the position but my legs get numb and when I come out of it it's like I'm a hundred years old so painful.

[@cjrulem]

I am not hypermobile but after about 5mins in this position my legs start going numb. I went for the full length of the video today and when I stood up I went completely light-headed and had to hold onto a table lol.

[@Matthew-xy1hj]

Would love to do this, been trying for years now, with minimal increase in ankle mobility. Tried that thing with the bands on the talus, weighted dorsiflexion, sitting in squat holding onto a pole daily, moving into full dorsiflexion every day :( even using a percussion massager on my calves and Achilles, even going bare foot for months!! I don't feel any block in my front, the ankles just stop flexing!! I made some wedges 6 months ago, haven't managed to reduce their angle, maybe my body just can't do this

[@UTBanjo]

Same. I run fast and jump high(even at 41), but my ankles do not have that mobility. I have been doing his stuff for years, and still can't get there.

[@thomasstegen3507]

I feel like my lack of dorsifelxion comes from being blocked on the front of the ankle. The left ankle actually hurts in the front when I get to far forward.

[@gman5375]

Thomas Stegen same dude

[@joshcummings9872]

What has been helping me is the banded heel cord routine from Kelly's book.

[@joshcummings9872]

Also stretching my calves, bent and straight leg variations.

[@Pflint99]

Would you need to squat as long if you do it on a power plate?

[@melaniedewberry6274]

how do I get m my feet to go straight. the moment I go down I'm watching my feet slide out

[@nicholasrusak4135]

I have flat feet and with arches my ankles feel strong and I can comfortably squat, but with bare feet my ankles and shins gets that burning feeling like described...is this an issue?

[@lilaccilla]

Hi ! I have Dermatomyositis an autoimmune disease , and it mainly attacks the hip flexor muscles and shoulder girdle muscles , also the muscles of the inside , not as much the distal muscles . Lately Im weaker , and this squat is one of the tests my doctor asks me to do to to see how strong I am . Lately Im not able to get back up from it easily . so yes im weaker . But now I have knee pain starting up this past year . What advice for me please???

[@Bolt892]

THe problem is in my ankles what exercises or warm ups can I do that help?

[@joshcummings9872]

Banded heel cord has been helping me

[@joshcummings9872]

Also stretching my calves both bent and straight leg variations

[@PlasticSimulacra]

What does it mean if being the bottom of the squat bothers your knees?

[@billyleroy2465]

I'm in bad shape I can only hold the position for 1 min..will i improve?if i do it every day?Im keeping my feet straight which makes it harder.

[@MrRobVision]

Just an update. So I started doing this.. about a week ago. Day 1 I couldn't even hold the position without falling over on my ass, so I had to hold onto a rail. I also was in excruciating pain after about 5 seconds. Couldn't even get to 2 min total with 15 second intervals. It's been about a week now. I can get into the position for about 30 second to a minute at a time and the pain is def down. Still need to hold onto something. I've been having my wife stretch out my hip flexors work some ballet and yoga positions.. I am going to stick with it. I'm def improving. This is reversing all the years of weight training and sports on my body.

[@ienjoyapples]

It's a slow grueling process and it won't win you any bragging rights at the gym, but stick with it and your body will thank you.

[@bluesuperman1]

2:37 why does he say "you're not getting fitter with that burn" why would I keep doing this then. Mine are on fire

[@SunYunJason]

mobilize the shins, ankles, hips. see if improves. Stay Strong, Stay Positive, Be the Improvement Warrior!

[@MrChet407]

I thought deep squats were bad for your anatomy. I was told to just go 90 degrees on the knee. No leg locking because it's cheating according to the Marine Fitness instructor.

[@colossusofrhodes1282]

Your marine fitness is a moron. You should fire him immediately. 90 degrees will screw your knees up worsec

[@neerajdhotre4777]

Back of my heels feel sour after 5 to 6mins, what does that mean?!

[@levyschultz6589]

🧠💪🙏🤙Isn't it sad? Just ask yourself honestly, that we as a society, in whole, know more about Tom cruise and the Kardashians personal lives, than we know about taking care of our bodies and the mobility Kelly is teaching us. This should be going viral! Not celebrity break ups. Share this with your loved ones, friends, family, co workers. Train smart, train safe! 🧠💪🤙🙏

[@Louiesssss]

I'm doing the Ido Portal 30 min squat challenge.... I wish it was 10 minutes...

[@FlatEarthCourt]

love the vids. cant help but to think youre trapped in a gym with low ceilings:) srsly tho great tips🙏🔥

[@levyschultz6589]

Coal mining low seam gym ceilings! Been there, done that! Haha

[@LordRocco777]

Ironic that this is almost 10 minutes long. Squat and listen people 😎

[@ScottSummerill]

Face turns red whenever he’s stressed.

[@Ainttrippin]

Kstar looking like he got a nasty sunburn on that face!

[@TheJakobLott]

My knees straight just hurt if I squat ... was that way when I was 11 trying to play catcher

[@CoachMavrix]

If your not working to improve that issue then don't be too surprised when its still an issue decades later. Time doesn't fix issues, working on the issues fixes them.

[@roflstomps324]

First!