Step #1
30/30 Squat C
Craig or anybody else: has anyone else done this? Sounds like a big comitment, but I wonder what the results are.
For those who didn't read the article: it's basically 30 min in the squat position for 30 days.
I have completed both challenges just recently; they work and feel great, I will certainly include them into my practice for the rest of my life.
Currently I still squat for 15 minutes everyday.
It feels like a natural resting position after a few weeks and it feels great for my posterior chain. I've noticed a lot more stability in the Get-Up during the reverse lunge, my ankles feel much stronger when Rucking and my toes are awake, I can really grip the ground much better now.
I do not hang currently, the daily callus build up does not work well with S&S, I had to remove callus' almost daily. I did complete the challenge though and what I got from hanging was of cause grip endurance, I went from hanging for 1 minute to a comfortable 3 minute hang. I also tested my grip strength, I went from a bottoms up clean with a 16kg to a 24kg. What was surprising though was my speed, my ability to whip and snap punches and elbows has become much better after hanging, most likely due to just opening up the shoulder. My hands and forearms are a little larger and the tendons in my wrist seem thicker, I am guessing from time under tension.
A few tips;
A grease the groove approach is best.
If the ankles hurt when squatting try turning the feet out a little but let the knees follow/track the toes, remember the relax in the squat and feel free to do Ido's Squat routine 2.0 once a day too.
As for hanging, take things really slowly, stick with passive and active hangs/pulls for the first month but feel free to switch up the grip and do not hang to failure, easy sets throughout the day.
I actually attempted this some time ago. I'm glad Craig's experience was better than mine. Unfortunately, after about 4 days of it, I started developing some pretty bad hip flexor pain. I stopped before it got worse. It's probably a personal issue as squatting has always developed hip pain for me (except for Pistols which I can do pretty heavy without any issues) but maybe not.Craig or anybody else: has anyone else done this? Sounds like a big comitment, but I wonder what the results are.
For those who didn't read the article: it's basically 30 min in the squat position for 30 days.
I actually attempted this some time ago. I'm glad Craig's experience was better than mine. Unfortunately, after about 4 days of it, I started developing some pretty bad hip flexor pain. I stopped before it got worse. It's probably a personal issue as squatting has always developed hip pain for me (except for Pistols which I can do pretty heavy without any issues) but maybe not.
Maybe I don't know as much as Ido but there's nothing magical to these 30 min daily squats or 7 min deadhangs. The numbers seem somewhat arbitrary to me. Hence, if I was to do it again, I probably would choose time limits based on how I personally was doing and just autoregulate from them. I find it hard to believe 7 min of deadhang is exactly what everyone needs. So if it feels taxing, do it for less. And if it feels good and it's opening your shoulders, I'd do it for more.
Just some personal experience.
Oh that's awesome. It did the opposite for me. It would tighten the hip flexors a lot. Which makes sense to me because a squat shortens the HFs. When I would stand up, I felt the crazy need to just thrust forward and actually stretch the HFs. It did a decent job of stretching the posterior chain for me though.@305pelusa I actually gained hip flexor flexibility/mobility, I now walk like a russian (hips first) as Pavel would say.
Maybe the pain was a stretch? do you get the same pain in a hip flexor stretch?