The Dunphy Squat – The Squat Made Better – Stick Mobility Exercise


So we’re going to give you step by step instructions
on how to do the Dunphy squat. It is a very effective way to teach people to engage,
trunk stability, proximal stability for that distal mobility, to drop down into the squat deeper than they’ve ever done. The joints are all stable, they’re locked
down, everything is set and it’s safe, okay. So Neal’s going to set up. You’re gonna want to push up
into a a fixed point. Either a door jamb, a low ceiling. If you have a squat rack available, you can
always use the top bar of the squat rack. Once you push up, that is going to stay adhered
to whatever platform you’re pushing it against. So you don’t have to worry about slipping. Just don’t put it on ice right, or anything like that.
Use common sense. So Neal is gonna set up. You want the
stick right in line with your spine. Your face should be splitting. So if I’m looking
directly at Neal, you shouldn’t see his nose. The hands are going to be a little
below the belly button level, okay. He’s going to take his normal squat with base. Once he’s into this position, he’s gonna take his hands, he’s gonna grip the stick
and he’s going to push straight up into the fixed point. You are going to feel everything start to turn on. You’re gonna feel neuromuscular response
all the way down to the feet. You’re gonna feel that down force kicking in. Once that’s engaged, he’s going
to start to drop down into a squat. His feet are going to stay completely flat. So he’s primarily pushing through rear foot, back foot,
but that does not mean his toes are leaving the ground. He’s going to continue to push up
as he drops all the way down. You can see he’s maintaining extension of his lumbar
and thoracic spine. Now he’s gonna stand back up. He is going to continue to produce force up into that
fixed point the whole entire time he is standing up. And you come all the way back up
into extension before you stop pushing. So inhale down and then exhale up, okay. So now we’re going to show you from
a side profile the same position. What we want to do is, sometimes
when people go into the squat, they are tempted to push the stick away from them.
The stick comes straight up. So your elbows are going to start here and then
as you go down into your squat bring them in, and get that chest high. So here we’re gonna have Neal engage again. So Neal pushes up, engages proximal stability.
He’s gonna start to drop down into the squat, and as he drops down, the hand stays right level. He’s not pushing them away. You have a much
better view of how much extension he has. Drops ass to grass and
now he’s going to come back up. Engage all the way up, full-extension. As you can see he is pushing the whole entire time. Don’t stop pushing. You can do different variations, you can walk hand over hand if you have a client that’s a little bit more hesitant, then by all means, you can do a hand
over hand as you walk down and push up. But make sure that each hand,
every time the hand grabs, that the hand is pushing that stick up
into the platform, into the fixed point. The client performs mentally, a lot of people going to have a mental sticking
point or barrier about dropping below parallel or letting those knees come across the toe line. Take your client or yourself as safely as you feel
until you get comfortable with the motion. Once your brain understands and
you mentally remove that roadblock, then you’ll be comfortable to drop
down farther into the squat.

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