Owning the flat-footed squat is kind of like a choose-your-own-adventure-book. From mobility and strength to coordination, the squat sets you up to develop a broad base of athleticism. Now that we’ve established how to go about finding comfort in the flat-footed squat, I want to share a few ways to continue your progress. Think of your squat as home base. You can explore quite a bit from there. How far you take it is entirely up to you.



The squat alone requires solid body organization. But it’s also a perfect starting point to learn some fundamental tumbling skills. For the time being we’ll stick with two, the front roll and the back roll. In the video below you’ll see how to perform the basics, but there are a few guidelines to keep in mind:


  • Avoid rolling directly along the spine. Instead think about rolling from opposite shoulder to hip, as if you had an X along the back of the body.
  • Tuck the head. The more you curl yourself into a ball, the smoother your roll will be.
  • When in doubt, slow it down. Own the movement slowly before going full speed.
  • A bit of dizziness is normal when first starting. Excessive nausea is not.




To work on strength from the squat, explore the crow pose. You might be familiar with this basic hand balancing position from yoga class. It’s a foundational element when it comes to developing the handstand and handstand pushup. You’ll build up wrist strength and open the door to more advanced skills. Put the crow to use by building up to minimum sets of 30 seconds. Then you can explore the advanced variations with more ease.


Check out the details here:



Natural Movement Skills

The squat is a basic transition position for many MovNat skills. Finding comfort in it will allow you to seamlessly transition from movement to movement, helping you develop resilience and adaptability.



Choose Your Own Adventure

Once you have the squat in place it’s time to add more skills to your repertoire. With foundational elements such as rolls, hand balancing, and crawling you have a lot of tools to play with in your practice with no equipment requirements. Take these skills with you on the road or in the woods and you’ll be amazed at how quickly you build up body awareness and mobility.


Reset your brain to your body:

Your Movement Needs and Upgrade: How to Reboot Your System


This article was originally published on Breaking Muscle US.

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