Sport Performance – Page 2 – Squat University

How to Teach a Perfect Squat

February 5, 2016March 9, 2021 ahorschig25 Comments

When we talk about the squat many people often want to jump right into discussing the barbell squat. We forget the basics of the bodyweight squat. If we don’t address the movement of the squat before the exercise version of the squat we set ourselves up for failure. If we can fix the issues that present during the bodyweight squat we give ourselves a greater capability to carry the load of the barbell. We should all have the ability to perform a full depth “ass-to-grass” squat without any weight. Period.Continue reading How to Teach a Perfect Squat

Can The Knees Go Over The Toes?

January 29, 2016October 10, 2022 ahorschig54 Comments

Just last week, I was guest lecturing to a class of physical therapy students at the University of Missouri. I asked a simple question, “How many people here think we should never have our knees go past the toes while squatting? Following my inquiry, every single student held their hand raised. The next thing I said was, “You’re all wrong.”Continue reading Can The Knees Go Over The Toes?

Are Deep Squats Bad For The Knees?

January 22, 2016March 6, 2021 ahorschig40 Comments

The squat is a staple exercise in almost every resistance-training program. Today athletes of all ages and skill levels use the barbell squat to gain strength and power. However, a good amount of controversy still exists on its safety. There are many opinions when it comes to optimal squat depth. Some experts claim squatting asContinue reading Are Deep Squats Bad For The Knees?

How to Improve Knee Stability

January 14, 2016March 6, 2021 ahorschig14 Comments

The knee needs to stay in perfect alignment with the toes when we squat. Any wobble from this position decreases our ability to produce strength and power. Instability also causes harmful forces to be placed on the structures deep inside our knee. This instability not only decreases our potential for performance but also increases our susceptibility for injury. Today I want to introduce to you my 3-step process for improving knee stability.Continue reading How to Improve Knee Stability

How to Improve Hip Mobility

December 28, 2015March 6, 2021 ahorschig25 Comments

Today I wanted to share a few of my favorite tools to improve hip mobility. I also want to share with you my 4-step process in dealing with hip stiffness. 1) Mobilize, 2) Foam Roll, 3) Stretch, 4) Posterior-Chain Activation. Continue reading How to Improve Hip Mobility

The Squat Fix: Hip Mobility Pt 2

December 14, 2015March 9, 2021 ahorschig16 Comments

Hip mobility is a very important aspect in achieving a full depth squat. Stiff hips decrease our ability to properly activate the appropriate muscles in our hips. Essentially, we bleed out a good amount of power during heavy squats. Understanding the cause of our restricted hip mobility is the first step in establishing effective ways to fix the problem.Continue reading The Squat Fix: Hip Mobility Pt 2

How to Improve Ankle Mobility

November 19, 2015October 10, 2022 ahorschig44 Comments

Today I wanted to share a few of my favorite tools. I also want to share with you my 3-step process in dealing with ankle stiffness. If you want to remain competitive or move around pain free, it is vital that you improve and maintain good ankle mobility. Band mobilization, foam rolling and/or classic stretching is the way to go.Continue reading How to Improve Ankle Mobility

The Squat Fix: Ankle Mobility Pt 2

November 12, 2015March 9, 2021 ahorschig9 Comments

Stiff ankles are primarily caused by two different factors: joint and soft tissue restrictions. This lecture is intended to give you a more in depth understanding on the different mechanisms that can cause stiffness to the ankle joint.Continue reading The Squat Fix: Ankle Mobility Pt 2

How to Screen Ankle Mobility

November 5, 2015March 3, 2021 ahorschig36 Comments

Stiff ankles are often a culprit behind our squat problems. Today I want to introduce a simple way to assess our ankles. This screen will tell us if we have full mobility or if our movement problems are a result of a problem somewhere else in the body.Continue reading How to Screen Ankle Mobility

The Squat Fix: Don’t Forget The Foot!

October 29, 2015March 9, 2021 ahorschig35 Comments

“Whether we are squatting, lunging, running or jumping, a stable foot provides a platform for efficient and powerful movement for the rest of the body.”Continue reading The Squat Fix: Don’t Forget The Foot!