We’ve heard that the back squat is king. I agree, but I also feel the squat is more like the CEO. You have to work really hard to get there, doing stuff (restorative exercises) you don’t necessarily want to. However, once you’re there, you actually get to do less to gain more. Here is some of "that stuff" that I use before and between sets of squat progressions to reinforce safer and stronger technique.

Bench Thoracic Spine Extension Mobilization – You’ve seen this before from me, and you’ll probably see it again. You can’t build a strong set of wheels without adequate upper body mobility, which typically begins with thoracic spine extension. Do exactly what I do in the video. If you don’t feel this in your upper back more than any other "stretch" you’ve tried, shoot me a message!

Physioball "W" – After (hopefully) gaining some mobility, this exercise will reinforce stability in the upper back. If you have occasional shoulder issues with back squatting, try the Bench Extension and Physioball W cocktail and see if your shoulder pain goes away.

Band Resisted Hip IR/ER Ankle Rock – This exercise is a great teaching tool for athletes who can’t control their feet and ankles during the squat. Using this exercise, an athlete will recognize the relationship between the hips and feet, while hopefully gaining some authentic dorsiflexion range of motion at the ankle (in the absence of a coalition).

Sumo Squat Stretch – The "when all else fails" stretch. It’s old school, it’s yogi, it works. For athletes who have a hard time with this stretch, sit them on a 12" box and then cue them into position. I call this the Box Squat Stretch (video coming soon).

JB