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The Old School Squat Test by Mark Hatmaker

 

Bobby Pandour

Here’s a fascinatingly simple way to illustrate the Old School physical culturists’ laser focus on balanced strength, equilibrium stability, contra-lateral robustness, “strength in the holes,” and deep-joint articulation all in one easy test.

The Inseam Squat Test

You’ll need…

·        Your own body

·        A tape measure [a cloth tape is ideal]

·        A plyo box or flight of stairs.

·        A weight plate or book or two to bring the height into measurement accord.

The Preparation

·        Measure your inseam, the measurement is from crotch to ankle bone. [The Medial Malleolus, the bony protrusion on the inside of your ankle.]

·        Once you have your measure, subtract 4”.

·        Example: If your inseam measures to 28”, subtract 4” and your box/stair squat height will be 24”.

·        Grab a plyo box [or stair step] that matches your adjusted inseam height—here a book or weight plate may come in handy to reach the accurate height.

The Test

·        Stand beside the adjusted box/stair.

·        Place your right foot atop.

·        Stand on top of the box on your right foot.

Now…

·        Take 10 seconds to slowly descend the left foot to the floor.

·        Note any wobble at the knee, hip or in balance overall as you descend.

·        With zero momentum from the arms or an aiding push off from the left foot at ground level rise to full height on the right foot on top of the box with a controlled elevation taking an approximate 1 second.

·        Repeat this single rep with the left leg.

Interpreting The Results

·        If you had to rush the 10 seconds with one or both legs—we have a read of low or unmatched strength or unbalanced leg stamina.

·        If we experience wobble at the knee, hip or lower back we have unstable strength in 1 or all 3 of the joints mentioned.

·        If we have pain in any of these joints during the test—this reads as instability and likely lack of adherence to The 9-Points of Contact in ideal athlete-ground interface.

·        If we must wave our arms about or wag or twist the lower back at any portion of either rep we may be seeing poor contra-lateral stability in the lumbar spine.

Passing Grade

·        Full 10 second control on the descent and zero assist on the 1-second controlled rise.

Anything less, well…I suggest reading this offering Unleaded: Thighs/Hips Anterior & Posterior.null

Or jump right into the Old School Program. Six Exercises Period. A choice of two programs, 5 minutes per training day total to build strength, stamina, stability, balance, and deep joint articulation and control. Unleaded: Thighs/Hips Anterior & Posterior.null

Resources for Livin’ the Warrior Life, Not Just Readin’ About It

The Black Box Warehouse

The Rough ‘n’ Tumble Raconteur Podcast

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