Internally Rotate My What???

This post was inspired by a Facebook conversation started by my friend Jarell Lindsey talking about a mobility-based squatting motion with the feet parallel as opposed to splayed out (BTW, have you check out the Physical Culture Club page yet???)

There are many different ways to squat whether it is bodyweight only or with an implement such as a barbell, kettlebell, sandbag, or even another person.

The particular squat I am talking about here is what I refer to as an Internal Rotation Squat.  The Internal Rotation Squat differs from the traditional bodyweight squat in that the feet are parallel, as opposed to opened outward, and the squatting motion is accomplished by internally rotating the femoral heads within the hip sockets rather than relying on quad muscle power alone.

The Internal Rotation Squat requires MUCH more mobility, control, and mind power to accomplish since you must actually teach your body how to rotate the bones of the femurs within the hip sockets.  This will take some practice!

 Why Do This?

In order to begin generating what known as Internal Power (IP), you must have mobility in the inguinal area that the Chinese Internal Martial Arts refer to as the kwa.  There is much, much more to IP than this, but having mobility in the kwa is an essential requirement.  Additionally, even if you have no interest in IP or Chinese Martial Arts, having this type of mobility and control is an asset in any athletic endeavor or martial art, regardless of style.

Internal Rotation Squat – Bodyweight Version

Begin with feet slightly more than shoulder-width apart.  Keep the feet facing forwards, as if on railroad tracks.

This will be important later when working on winding the tissues, but for now, just do it.  Place your fists on either side of the kwa (inguinal area) where the femur bones connect in to the hip sockets.  Use the imagery of turning your fists to aid in turning the bones.  Internally rotate the femoral heads and sit down into the kwa.

Squat as low as possible while keeping your back straight and the weight mid-foot balance.  Pause at the bottom then externally rotate the femoral heads to stand back up.

Internal Rotation Squat – Goblet Squat Version

All requirements are the same as above with the addition of holding the kettlebell in front of your chest in the Goblet Squat position.  Use the weight of the kettlebell to allow you to sink further into the kwa.

Thanks to Dan Harden for teaching me this exercise in the context of working on Aiki/IP.  Any errors or omissions are my own and not the responsibility of my teachers.  Also, thanks to Jaime for helping me to refine the squat and for taking the pictures!

Also, Dan Harden will be back in NJ in March 2014.  Details on the seminar can be found HERE <<====

Jon

Jon Haas, "The Warrior Coach" has been training in Bujinkan Budo Taijutsu for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shihan. He has also trained in Okinawan Karate, Tae Kwon Do, Russian Systema, BJJ, Krav Maga, as well as Internal Martial Arts of Yiquan and Aiki.He is a certified Underground Strength Coach-Level 2, a certified Personal Trainer as well as founder of Warrior Fitness Training Systems. In 2008, Jon wrote the book, Warrior Fitness: Conditioning for Martial Arts, and since then has created numerous other online training and coaching programs helping people around the world become the strongest, most capable versions of themselves!

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