Drop into a Full, Deep Squat
Want your legs to feel better in the weight room, get down to play with your kids, or maybe just rest without sitting? The deep squat is a fundamentally human trait, yet this position has been lost to many across the world.
Regaining this range has a multitude of benefits from longevity to athletic potential. And our M3 Squat program systematically targets every sticking point keeping you from achieving your full squat depth.
Drop into a Full, Deep Squat
Want your legs to feel better in the weight room, get down to play with your kids, or maybe just rest without sitting? The deep squat is a fundamentally human trait, yet this position has been lost to many across the world.
Regaining this range has a multitude of benefits from longevity to athletic potential. And our M3 Squat program systematically targets every sticking point keeping you from achieving your full squat depth.
How You’ll Get Your Full Squat
The squat is a coordination of all your lower body joints. In our Squat program, we use the Modern Methods of Mobility to target each of these joints separately to develop their respective capacities and then reintegrate them through progressive squat drills. This is how we address even the most uncommon sticking points.
Hip Rotation
Through the full range of motion of a deep squat, your hips go back and forth between internal and external rotation. If either of these are underdeveloped, you’ll get stuck as you try to push for more depth.
Hinging Capacity
While some systems separate out the hinge from the squat, your hips have to go into flexion to squat, meaning from the knee up, your hips are “hinging”. So expanding your ability to hinge at your hips is key to being able to pull deeper into a squat while staying upright.
Hip Extension
Believe it or not, hip extension can help your squat! Especially if you experience pinching in your hips, loosening up this range can give you a feeling of space and comfort in the squat.
Ankle Mobility
A common reason many cannot squat deep is having enough ankle dorsiflexion to keep the center of mass over the feet. We use a variety of stretches as well as strengthening exercises to make this deeper range not only accessible, but also stable.
Squat Coordination
What would a squat program be without squatting? In addition to isolating potential sticking points, our program will also have you using squat variations that keep you balanced while pushing your depth.
Do You Weightlift?
Add On Overhead Squat Mobility!
The overhead squat is a classic shape used throughout Olympic weightlifting. It requires a combination of shoulder flexion with external rotation. To develop this specific range in a way that can bear weight, we build this add-on to the Squat program which emphasize strengthening the contracting shoulder muscles while lengthening the antagonists for an effortless, stable overhead bar position.
The overhead squat is a classic shape used throughout Olympic weightlifting. It requires a combination of shoulder flexion with external rotation. To develop this specific range in a way that can bear weight, we build this add-on to the Squat program which emphasize strengthening the contracting shoulder muscles while lengthening the antagonists for an effortless, stable overhead bar position.
$84Add to cart
What You Get
Access the Squat online program in our Members Area. Unlike other online programs, which often end up being just a few YouTube videos or a DIY Excel Spreadsheet – with M3 you get desktop and mobile optimized online programs with video tutorials, lectures and written reference material. And for ease of access at the gym, you can download interactive PDFs of the training templates which link to the online exercise library videos.
What Makes M3 Different?
The M3 System avoids the dogma of other training methods by taking bigger picture view of flexibility development and reconciling all the conflicting information about correct flexibility training. It focuses on finding what works for the person doing the training versus having a one size fits all approach. We believe strongly that anybody can develop exceptional flexibility with the right combination of correct methods and consistent training.
You can learn more about the philosophy and nuances of the Modern Methods of Mobility here:
FAQ
Not at all! When we say “no prerequisites” we mean it. The majority of the exercises in this program are isolated joint mobilizations which do not demand much leg pushing strength. Even the squat exercises in the program are alterations of a normal squat to focus on range of motion rather than pure strength.
The nice thing is all of the drills in this program will still gradually build strength in your legs, so there’s a good chance your bodyweight squat will not only gain range, but also strength by the end!
This program is not designed to improve your squat PR, but rather improve your total range of motion. So if your legs are already quite strong you could use this routine in place of your usual squat warmup to unlock some additional range for deeper barbell squats.
And if you’re already doing barbell training, you might benefit from the Overhead Squat Add-On which will improve your overhead mobility to improve your technique of this Olympic lift.
While we believe everyone can benefit from a deeper squat both in and out of the weight room, the overhead squat is a sport-specific exercise for Olympic weightlifting that the majority of the population has no interest or use for.
So we separated them to make the Squat programming more affordable, and therefore accessible, to a wider population who could benefit from improving this range of motion.
There are a variety of levels within our programs assigned by the results of the program self assessments. We recommend that you train the level you can perform without pain, which might change depending on the state of your body. While everyone’s physical state is unique, hopefully over time you level-up through our programs and your pain becomes more manageable. If any particular exercise causes pain, you are always welcome to modify the program by training an earlier progression or skipping it entirely.
Yes, we discuss how to include the M3 Programs into your current training routine. We discuss a variety of ways to accommodate busy schedules, avoiding overtraining, and keep you from compromising your other fitness goals to incorporate our programming.
Our programs do make use of light dumbbells, dowels, exercise bands, and other equipment that is generally found in most gyms. Open floorspace, slick floor/sliders, and soft ground/mats are also needed. If you are training at home there are suggested modifications for exercises that use weightlifting equipment.
Nope, these programs are for anyone looking to become more mobile! All exercises in our programs are scalable to individual capabilities.
Let’s Drop That Squat
Free up your personal sticking points keeping you from a full, deep squat.
$59Add to cart
Do you weightlift? Improve your Olympic lifts with the Overhead Squat Add-On which includes 5 additional videos, an overhead flexibility assessment, and an exclusive overhead squat training module!