ATG - How Basics Get Missed in Sports — Key Takeaways
Train full-range squats with heel elevation and counterbalance as regressions to build the human basics your sport omits — this fills mobility gaps that sport-specific training leaves behind.
Key takeaways
Heel elevation + counterbalance unlocks full squats for painful knees
Heel elevation + counterbalance unlocks full squats for painful knees
- Load farther from the body reduces knee pressure; heel elevation compensates for limited ankle mobility.
- Pairing this with full ankle mobility work lets you build toward unassisted deep squats over weeks-months.
Heel elevation + counterbalance unlocks full squats for painful knees
Heel elevation + counterbalance unlocks full squats for painful knees
- Load farther from the body reduces knee pressure; heel elevation compensates for limited ankle mobility.
- Pairing squat progression with full ankle mobility strengthening gives resilience gains without sacrificing depth.
Sport-specific training without full-ROM basics leaves strength on the table
Sport-specific training without full-ROM basics leaves strength on the table
- Chapman's elite longevity (100+ mph at ~40) is attributed to a routine built on human basics, not baseball-specific lifts.
- Deep squat strength builds hip flexibility and glute output that sport patterns alone never load.
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