We'll have some time to analyze your squatting technique.

Our first goal will be to improve your squat performance.

I'll show you some procedures how to improve your squats within just a few minutes.

We'll analyze each other individually, I'll observe your squat, I'll also test your joints..

..ankle joint, knee joint, hip joint and spine. You'll improve your own squat for sure.

First of all, all of you are wearing different shoes.. take them off for now, you won't need them.

That's how we are getting started.

We'll exclusively focus on mobility today. It's not about flexibility or stretching but active mobility.

So, some of you might be flexible enough to do the splits but that's not of use for your daily routine.

Instead, we're talking about the active mobility you're effectively using for your sport.

Since squats has certain demands for your muscles and joints, we'll be taking a closer look on that.

Therefore, talking while standing is easy, so let's get into a deep squat and keep talking.

Consider it a little contest! Squat now. I can already see how deep you get and how comfortable you are..

..how your heels act and how your upper body positions. Hold that position for the next minutes.

Anyone got sore leg muscles?

You must've been working out yesterday then. -Yes! -Good, well keep going anyway!

I can already observe different squat positions. Especially your feet placement differs from each other.

I'll take a closer look on all of you.

At first, why are we doing a mobility workshop?

Mainly it's about.. wait, you already got problems or do you need more room?

Whatever! In the end increasing mobility results in improved performance.

That means, if a random person has issues taking a glass out of a cupboard because of shoulders issues..

..that person needs to improve on his mobility first of all to perform that certain move.

Basically speaking, that person needs to improve performance.

If you have issues performing a deep squat because you can't squat 'ass to grass'..

..it's again about increasing mobility to improve your performance.

Performance is key. It's a means to an end.

Once you do a solid deep squat 'ass to grass', you've done your part on mobility for squats.

Now, stability would be your next step. That means, enhancing your muscles takes place.

At first, securing that mobility is your highest priority.

Let me show you how deeply connected mobility and stability are with each other:

So, two of you get close to my side please.

You're smiling so much, I'll definitely take you. And.. Nick, you as well.

That's on purpose. Get over here and perform a deep squat. Keep a distance of one meter.

So, I took the two of you on purpose. For you, you are comfortable with your squat.

For Nick though, he has issues connecting his heels with the ground. He lacks mobility for a deep squat.

I'll now demonstrate how your stability depends on your mobility by trying to make you lose balance.

Very easy though, I'll push you a bit and you try to keep your balance.

Be safe, don't let me push you. He stabilizes himself nicely and keeps the balance.

I do the same pushes, but it's much harder for him because he can't connect his heels to the ground.

That's why he needs his hands to balance himself but it's tough for him.

Good, thanks. It's only to show how hard it can be to keep stability.

Thanks, you can take your places again.

That means, mobility first - stability after.

We'll be taking an individual look upon you. If it's about your ankle joint..

..are you exhausted already?! -Yep. -Get into your deep squat again.

So, we'll be having a closer look on your joints to see what works and what doesn't. That's first.

I just said mobility is your key to performance. Now let me ask you this. Does anyone of you go jogging?

Nice, so we got some runners in here. Before you start running, would you warm up your wrist joints?

You'd do it, really? -I do an overall warmup, yes. -Sounds good. Who would not do it? Ok, you wouldn't.

Sure, generally why would you warm up your wrists when you're mainly training your legs?

So, for now I want to demonstrate you that warming up your wrists can be of importance for squats.

Can you come in front and lay down on your back? You said you wouldn't warm up your wrists.

Feet here and lay on your back. Stretch your legs. Relax yourself now.

Well, wrists shouldn't be of importance for squats right?

Usually you'd warm up ankle, knee and hip joint because they're directly involved in a squat.

I will do a muscle functionality test right now. I want to test your hip flexor.

You don't have any issues with your hip, right? -No. -Good.

I will simply test his strength now. I'll position your leg and you keep it like this, please.

His quadriceps and hip flexor keep that position for him.

What I'll do now, is to grab your leg and push it to the ground.

What you'll do, is to make use of your hip flexor and prevent my attempt. Just hold your position.

Good, ready? -Yes. -I'll try now.

Ok, relax again. Worked for him, right? His power was present.

As you saw, I really tried though! In the end, it's his huge hip flexor against my gentle hands.

Lay down and relax. I'll need your foot now and tell you guys later what I did.

Just lay down and relax for now, think of something else.

Does that hurt? -No. -I'll tell you soon what I am doing right now, it's not uncomfortable.

Good, bring your leg in position once again. Does your ankle joint hurt? -No.

Try to keep your position. And once more. Come on, try a third time!

He can't keep the balance! Ok, relax yourself.

Was it harder this time? -Definitely.. -I know.

Is your foot alright? -Yes.

We'll repeat the process once again! Keep your position.

And relax, easier this time? -Yes, for sure.

First time, worked very well. Second time it was way worse and for the third time it worked again!

So, I obviously did something with his ankle joint to reduce his performance and power.

I had no chance to activate my strength at all. Even though I tried very hard I simply couldn't withstand.

So somehow his ankle joint is connected in that process.

If your ankle joint isn't mobile enough, your hip and overall performance might suffer.

Your leg and hip is well again, right? -Yes.

So earlier I've asked you, if you'd warm up your wrists before running or doing squats.

Give me your thumb please. I could do the same with your jawbone, but.. nevermind!

If it hurts, just yell.

You alright? -Yes.

And again, keep your position.

And again.

And once more.

It's even worse now, isn't it? His thumb actually has a huge influence on his hip flexor.

Ok, I'll loosen your thumb now.

Ready? Hold position.

And loosen once again!

That was totally different again. -You feel it, right? -I sure do.

So, again, would you warm up and mobilize your wrists before squats? Yes, in theory you should.

I'll explain now what I did.. you can stay here if you want. -Sure.

I basically compressed his ankle joint.

At the moment I compress his ankle joint, his central nervous system (CNS) gets on alert that something's wrong.

A compression could always mean an injury.

If I have an injury somewhere, my muscularity will always adapt and lower the power output.

That means my performance gets into a 'stand by' mode. So that's basically what just happened.

A compression at his ankle joint resulted in an alert to your CNS to decrease performance of your whole body.

Not only ankle joint and hip flexor, but also thumb and hip flexor are connected.

By compressing thumb or ankle joint I decreased his hip flexor strength by a huge amount.

That's mean because if you'd have an hand, neck or any injury, there's a risk your whole performance suffers.

Again, improving mobility results in enhanced performance.

If I have an injury or compression, I need to activate that joint to recover my mobility and functionality.

That's the main reason and topic for today.

I'll show you how to effectively activate your joints and make you improve your individual performance.

Thanks for helping out, you may go back.

Good, assessments next. First of all we'll observe each other's technique.

For now, I need someone to perform a deep squat for us. Arms in front, do a squat and get up - simple.

After that, I'll tell you what it's about.

I need to get up first.. -No problem! The others can have a more relaxed seat now. Whatever you want.

You told us to sit in a deep squat! -Yea, you held out.

Need to spread my blood. -I'll observe from above.

Good, one more please.

Very good. At first, I want to point out his neck position.

He had a neutral neck position, is that good or bad for squats? What do people do when deadlifting?

Some usually overstretch their cervical spine and keep the head very high. -Exactly, is that good or bad?

If it's bad, why is it bad? The question is, can our overall performance suffer from overstretching?

For example, when doing a back squat and you keep your chin very high and overstretch..

..does that improve or decrease my performance? Or does it not matter at all? -Decreases..

Yes, it most likely decreases. I'll show you an example to see for yourself if it decreases or not.

It's good you're next to me already since you're very strong and got decent neck muscles.

I'll also try this with another one later. It's basically a strength test, a competition!

In the end, it's both my biceps against your triceps. Your arms are stronger than mine so let's see.

First of all, do you think an extensor or a flexor is the superior of both muscles?

Think of your arms or your legs. Extensor or flexor? -Extensor.. -Correct, mostly the extensor.

I'd have thought different about your legs.. -The extensor is the stronger one. -Yes? -Yea it is.

I mean, there can be a minus development or heavy disbalance but that is very unlikely.

Because the triceps is bigger naturally? -Yes but it's also easier for your CNS for to push than to pull.

Okay we'll do this small game now: Your triceps against my two biceps.

You'll just stand straight and fixate a certain spot on the other side. Keep your head neutral.

Apply a hip wide stand. Not that wide, you don't have that hip! -Who knows..?!

Now, stretch your right arm in front of you and spread your fingers. Elbow is stretched, too.

Good thing is, he has very muscular arms. Maybe I won't achieve what I want to demonstrate..

You're looking for excuses! -Yes, before we even started!

Good, by spreading his fingers and stretching his elbow, he additionally activates his triceps.

His cervical spine is neutral, chin slightly inward.

Now, this is the most stable position you can have from a power perspective.

I'll grab around and try to flex your arm. You'll try to keep your arm stretched. Ready? -Yes.

Did you hear my elbow clicking? -Yes I repositioned it. Good, relax now.

That was demanding and it didn't even work. He hold his position.

You alright? -Let's see! -At the end of they day.. Now, let's imagine a bad technique.

You're doing a back squat and overstretch your head touching your neck. Sadly, that's common.

People who are out of power tend to raise their chin and create an upward movement that way. -Yes..

Once I tell you to put your head behind touching your neck, you'll start fixating the top.

Same arm? -Yes, stretch it. Don't tell me you're exhausted! -No, it's fine.

Stretch arm and fingers, look in front at first. I'll grab now. Head to your neck, now.

What the hell just happened..? -It's all right! -Amazing. -It's like I turned you off instantly! -Exactly.

My tension was gone completely. What's the reason for that, my spine position? -That's it, exactly!

For those who are interested, it's called the 'arthrokinetic reflex'.

So, once you put your head behind to touch your neck, you create a strain within in your cervical spine.

That means your vertebra collide and your CNS gets alerted that your cervical spine isn't fully protected.

As a result, your performance heavily decreases.

Sorry for interrupting.. but isn't that the opposite to how many weightlifters actually lift weights?