The deep squat is a natural position for the human body, but spending all day hunched over a computer desk, followed by driving home to collapse on the couch for a while before bed, means that many people have lost this ability completely. Retraining your body to use the deep squat (which is physiologically one of the human body’s natural resting positions) will ALSO rehabilitate the mobility and strength of your ankles, knees, hips, and back, as well. You will improve your posture and become both more stable and more mobile in all the physical activities that you put your body through.
Rules of thumb:
1. No REST days during the 30 days.
2. Relaxed spine – no need to try to remain erect or with a neutral spine. It's a RESTING position.
3. Width between the feet – around shoulder width apart but should be individualized and experimented with – aim for maximal depth and relaxation.
4. How much feet should be turned out or should they be facing forward? Don’t let anyone sell you the idea of ONE perfect position – this should be individualized and experimented with – aim for maximal depth and relaxation.
5. Knee pain? Hip pain? stand up and move around. Resume the squat and work in small short bursts of squatting throughout the day.
6. Footwear? Best – barefoot. Second best – minimal footwear.
7. Keep your heels on the floor if possible. If impossible, try a small heel support until you gain the proper mobility to squat flat foot on the ground.
8. True sign of good squatting? When you get tired from STANDING – you squat and not vise versa! True story!
9. How deep should you squat? There is only one answer – DEEPER.
Preparation for the 30/30 Squat Challenge
If this position feels impossible at the moment, use the following tips to help you reach that natural deep squat. It’s important that you train yourself to do this correctly before diving straight into the 30/30 Squat Challenge!
You’ll be surprised how quickly your body will respond to your daily practice of the squat! In a matter of weeks depending on what squat ability you are starting from, you will find that you will be able to naturally put yourself in the deep squat position without losing balance and without considerable pain. However you MUST commit yourself to daily work, especially if you are intent on conditioning yourself to take on the 30/30 Squat Challenge. Just remember, practice makes permanent, and I guarantee that with practice your body will respond and you will be able to perform an unassisted deep squat before long.
Advanced Ido Portal Squat Routine Training
Once you are able to comfortably sit in the deep squat position you will want to put your focus on more advanced deep squat training. Luckily for you the guru himself Ido Portal has put together a great Squat Routine 2.0 video that you can follow in order to advance your training. This training video can take around 10 to 15 minutes to complete properly – so for those of you taking up the 30/30 Squat Challenge, this means that after completing this training routine then you’ve already completed half of your daily challenge! After this daily squat training routine you will only need to find approximately 15 more minutes in the day to sit in the deep squat and comfortably fill your daily 30 minute squat quota.
Joining the 30 Day Squat Challenge
This is not at all required, but if you are interested in joining the official 30/30 Squat Challenge by Ido Portal, then you should go to the Facebook group and request to join. Once you have been accepted you can then discuss progress and any other similar issues inside the Facebook group.