30/30 Squat Challenge

Its time to improve your Squat

Why, you ask?
Well.....your hips are the centre of the body and all in all, control most of your basic movements done, day to day! So if you hips are healthy, guess what - your lower back and your knees will be the first that benefit and then finally your neck and shoulders.

So, how do we start this?
For over 5 years, I have personally, and with my students, used the 30/30 Squat Challenge which I learned from movement teacher Ido Portal. The reason we want to discuss the deep squat is because it is a natural position for the human body which if we practice it more often we will be able to correct and return our posture back to its intended state.

What is the 30/30 Squat Challenge?
The challenge is to sit in the deep squat position for a total of 30 minutes every day for a period of 30 days. Obviously one should not just stop doing this after 30 days but by successfully completing this challenge you can be guaranteed to have better mobility, movement and posture.
The challenge can be done by anyone and to join the official 30/30 Squat Challenge by  Ido Portal then you should go to the Facebook group and request to join. Once you have been accepted you can then discuss progress and any other similar issues inside the Facebook group.

The Rule of the 30/30 Squat Challenge are:

1. No REST days during the 30 days.
2. Relaxed spine – no need to try to remain erect or with neutral spine. Its a RESTING position.
3. Width between the feet – around shoulder width apart but should be individualised and experimented with – aim for maximal depth and relaxation.
4. How much feet should be turned out or should they be facing forward? Don’t let anyone sell you the idea of ONE perfect position – this should be individualised and experimented with – aim for maximal depth and relaxation.
5. Knee pain? Hip pain? stand up and move around. Resume the squat and work in small short bursts of squatting throughout the day.
6. Footwear? Best – barefoot. Second best – minimal footwear.
7. Keep your heels on the floor if possible. If impossible, try a small heel support until you gain the proper mobility to squat flat foot on the ground.
8. True sign of good squatting? When you get tired from STANDING – you squat and not vise versa! True story!
9. How deep should you squat? There is only one answer – DEEPER.

Here are a couple of tips in working yourself into the deep squat position:

1. Squat down as far as you can, just before you fall backwards on your bum you should grabbed a hold of a door or ledge so that you can balance yourself in that position.
2. Depending on how much assistance you need to prevent you from losing balance – get a small weight plate at the gym or if at home a small book or raise block can be used to slide under the heel of your foot to prevent you falling backwards and losing balance. Obviously the more assistance your need then the bigger the raised item will need to be that you put under the heel of your foot.

So if you have not quite perfect the unassisted deep squat position then it is highly advisable that you use the above tips in order to help you reach that natural deep squat and it is very important that you achieve this before diving straight into the 30/30 Squat Challenge.

You will be surprised how quickly your body will respond to your daily practice of the squat. In a matter of weeks depending on what squat ability you are starting from you will find that you will be able to naturally put yourself in the deep squat position without losing balance and without considerable pain, however it is something that you must commit yourself to do daily especially if you are intent on conditioning yourself to take on the 30/30 Squat Challenge. Just remember practice make perfect and I guarantee with practice your body will respond and you will be able to perform an unassisted deep squat before long.

Once you have been able to comfortably find yourself in the deep squat position you should then put emphasis on holding the correct deep squat. 

Here are a couple of videos of Ido Portal with some assisting movements that can be done to better hip and thoracic mobility in your deep squat. These drills take around 10-15 min to finish and go a long way towards building your squat.

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If you decide to take on the 30/30 Squat Challenge then you should take the initiative to comment on the Facebook group about your ongoing progress whilst undertaking the challenge. Everyone is encouraged to share their experiences, challenges, accomplishments and battles with other members in the group. It is also worth keeping a close eye on what everyone else has to say on the Facebook group because you will generally learn a lot from other peoples experiences.

The deep squat is such an important basic movement that should be performed regardless of how light or rigorous your training schedule is and this is because it is a fundamental movement and position that the human body should be able to perform at its most basic physical level.

Please leave your updates, messages and comments below!!

Next is the 30 Day Hanging Challenge by Ido Portal. Keep an eye out for it!!!
Mastering Ido Portal’s Squat Challenge and the Hanging Challenge will go a long way to bettering your overall health, mobility, strength and posture.

Happy Squatting!


Reference List:
http://www.idoportal.com
https://www.facebook.com/groups/30squat/
http://placeofpersistence.com/30-30-squat-challenge-by-ido-portal/#sthash.rpRhHN3M.dpuf
https://www.youtube.com/channel/UCPCiBMarvDiTx-lknzt934g