Over the past few weeks we have been working to revamp the structure of our “Challenge of the Week”. We wanted to do something which athletes would be more engaged with and hopefully see a noticeable change from. Instead of testing random movements each week, the new format will be a Challenge of the Month. Each of these challenges will have a specific goal and criteria for completion. Some may be strength focused, some may be nutrition related, and some may focus on a specific movement.

This month’s challenge is the 30/30 Squat Challenge. See the picture to the right for a reference. This is not an air squat, it is rock bottom of a squat and should be a relaxed position. This challenge was recommended at the Movement X seminar as a project to take on so we wanted to share it with all of you. It is taken from the Ido Portal 30/30 Squat Challenge Group (https://www.facebook.com/groups/30squat/) and is in no way a Queen Street original idea. 

The Challenge: spend 30 minutes/day for 30 consecutive days in the bottom of a squat.

This should be broken up into shorter intervals throughout the day (1-5 minutes), and should be mixed in with your regular activities. Some of it may be at the gym, home, work, waiting for a bus, etc… There are no days off. Every day for 30 days.

Some guidelines taken from the group: 

“Rules of thumb:
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 individualized 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 individualized 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 vice versa! True story!
9. How deep should you squat? There is only one answer - DEEPER.”

You can expect to see an improvement in your mobility and comfort in the bottom position of the squat. Ideally, the bottom of a squat should be a resting position and if it is not yet, this challenge is a great way to start to get more comfortable in that position. If you spend a lot of time siting for work/school, we recommend giving this one a try.

We will be around to discuss more at the sessions, but in the meantime, the challenge begins tomorrow.