Squat to Stand w/ T-Spine Rotation
Squat to Stand w/ T-Spine Rotation
Nov 6, 2018
muscleandstrength.com
A more advanced thoracic spine mobility drill is the deep squat with rotation movement. This can be a great exercise to include in your warm up before any overhead barbell lifting like snatches. Start by sitting in a deep squat. Take your hand and grab your opposite foot while you rotate your upper body as shown. You should feel a light stretch in your mid back during this movement. Recommended sets/reps: 2 sets of 3-5 rotations on each side. Full video on how to improve thoracic spine mobility:
0:50
A more advanced thoracic spine mobility drill is the deep squat with rotation movement. This can be a great exercise to include in your warm up before any overhead barbell lifting like snatches. Start by sitting in a deep squat. Take your hand and grab your opposite foot while you rotate your upper body as shown. You should feel a light stretch in your mid back during this movement. Recommended sets/reps: 2 sets of 3-5 rotations on each side. Full video on how to improve thoracic spine mobility:
6.2K viewsSep 10, 2017
FacebookSquat University
This motion is one not talked about enough. When you go into a squat, your tibia internally rotates and leans to the side (a motion called abduction). If you've got a side to side difference in this motion, it can lead to uneven forces on the knee and eventual injury. Today I want to share with you a quick case study of my friend Ed who was dealing with right knee pain and the process of uncovering his tibial rotation problem. Shout out to @edpilgrimdpt for being my patient in this video, @3bsci
5:10
This motion is one not talked about enough. When you go into a squat, your tibia internally rotates and leans to the side (a motion called abduction). If you've got a side to side difference in this motion, it can lead to uneven forces on the knee and eventual injury. Today I want to share with you a quick case study of my friend Ed who was dealing with right knee pain and the process of uncovering his tibial rotation problem. Shout out to @edpilgrimdpt for being my patient in this video, @3bsci
20.4K viewsJan 28, 2021
FacebookSquat University
Have you tried the deep squat rotation stretch for thoracic spine mobility? If we take a closer look at the anatomy of your back, the mechanics of the thoracic spine that allow it to rotate to one side are the same that allow it to extend.📝 . Sufficient T-spine extension is needed in order for the arms to move into a good position with the barbell overhead or when performing walking overhead lunges.🏋🏼‍♀️ . To measure your mobility here, tape an X on the ground, and rotate as far as you can to
1:01
Have you tried the deep squat rotation stretch for thoracic spine mobility? If we take a closer look at the anatomy of your back, the mechanics of the thoracic spine that allow it to rotate to one side are the same that allow it to extend.📝 . Sufficient T-spine extension is needed in order for the arms to move into a good position with the barbell overhead or when performing walking overhead lunges.🏋🏼‍♀️ . To measure your mobility here, tape an X on the ground, and rotate as far as you can to
562.8K viewsJul 24, 2019
FacebookSquat University
MOBILITY TIP - The squatting t-spine rotation is one of favorites rotating off of a different set up involving the hips but if you are not quite there yet give this regression a try. When I get asked about where to start for beginners, moving the spine is something I think is low hanging fruit and you can do it at the edge of your chair with this set up. Keep Exploring. . . . #spinehealth #tspine #thoracicspine #mobilityexercises #mobilitydrills #mobilityroutine #mobilityworkout #yogastrong #mov
0:27
MOBILITY TIP - The squatting t-spine rotation is one of favorites rotating off of a different set up involving the hips but if you are not quite there yet give this regression a try. When I get asked about where to start for beginners, moving the spine is something I think is low hanging fruit and you can do it at the edge of your chair with this set up. Keep Exploring. . . . #spinehealth #tspine #thoracicspine #mobilityexercises #mobilitydrills #mobilityroutine #mobilityworkout #yogastrong #mov
18.7K viewsFeb 25, 2024
FacebookVernon Griffith, CSCS
Correcting the excess forward lean during the squat | The Cooper Institute
Correcting the excess forward lean during the squat | The Cooper Institute
Sep 12, 2017
cooperinstitute.org
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How To Do The Squat Windmill (Deep Squat with T-Spine Rotation)
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Upgrade your Bulgarian split squat with rotation 👇 This rear-foot elevated split squat variation adds controlled trunk rotation to increase transverse plane demand on the stance hip. By rotating the trunk toward the front leg during the descent, the pelvis rotates over a fixed femur. This increases closed-chain hip internal rotation, which the gluteus medius and deep external rotators must control to maintain pelvic and femoral stability. Why I like this variation: • Challenges hip stability in
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Thoracic spine position can quietly make or break your squat setup. If your upper back stays locked down or slightly rounded, you’re going to fight the bar before you ever unrack it. No amount of cueing at the hips or feet fixes that. In this clip, I walk through how a small amount of targeted T-spine work, including a coached PNF stretch, can clean up bar position, keep the torso taller, and make the unrack feel stable instead of forced. This isn’t about stretching to be loose. It’s about earni
427 views2 months ago
TikTokbriancarroll1306
0:25
Thoracic spine position can quietly make or break your squat setup. If your upper back stays locked down or slightly rounded, you’re going to fight the bar before you ever unrack it. No amount of cueing at the hips or feet fixes that. In this clip, I walk through how a small amount of targeted T-spine work, including a coached PNF stretch, can clean up bar position, keep the torso taller, and make the unrack feel stable instead of forced. This isn’t about stretching to be loose. It’s about earni
594 views1 month ago
TikTokbriancarroll1306
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