"Ron Jones" Dynamic Warm-Up #4:
"Squat & Back Extension"
Ron Jones Dynamic
OBJECTIVE: Increase hip, knee, ankle, & shoulder mobility.
shoulder-width and pointed straight forward.
keeping head and chest upright.
flat on ground as you lower while keeping knees BEHIND toes then stand back
stand, reach arms up high and out making a big “X” with body.
reps then go to next
#5 Balance Reach warm-up exercise.
NOTE! This is
#4 in a sequential series of 10 exercises. Perform as directed in
*Advanced: Increase depth of squat, height of
reach, & degree of back extension.
Decrease range of motion and tempo. It's better to do a 1/4 squat clean
than a full squat that is bad and unsafe. In extreme cases, substitute
the Chair Squat exercise and to
prevent falling out of form--just add the reach movement as you finish.
*Design Points: Squatting is a fundamental human
movement pattern needed for independent living--people need to squat!
Most people cannot do a clean body weight squat which is even more reason for
them to start now.
Tips: This is one of the most productive functional
movements a person can do if done correctly. Make sure to keep feet
flat, feet square and pointed forward, and legs/knees tracking straight
forward over ankles as you go up and down. In reality, external rotation
of femur (upper leg) in the hip is around 8-15°.
I cue people to "stay square" because ultimately they will rotate out just
slightly going through the reps. If we started with 15°,
they'd probably be rotated "too far" by the end of the set; therefore, there
is some behavioral psychology factored into these directions beyond the
While the most productive, this one is
also easily jacked up with numerous compensations. Common problems I see
are knees/legs caving in during squat, heels lifting, toes angling out, and
poor extension work on top end with hand and arm reach. If you have
tight hips, ankles, weak core, or any other movement issues--they will show up
with this functional exercise. Don't get frustrated if you can't do it
right--just keep doing it while being mindful of good form and you'll improve.
Don't think this one's important?!
If you can't squat when you're old, you can't get on and off the toilet or
wipe your own butt without someone helping you! Still laughing? A
lot of seniors today are not--because they can't squat and stand. Do it
now--so you can keep doing it later!
Graphics Cue Card
Dynamic Warm-Up &
Human Movement Background Info
Get Your Warm-Up DVD & Move Better
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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