Cook Deep Squat Mobility Progression with Video Demonstration

The Cook Deep Squat Mobility drill explained here was designed by Gray Cook and outlined in depth in his book Athletic Body in Balance. The drill is meant to help you achieve a perfect position for the overhead squat, from the hips to the shoulders. It will build your mobility for all squatting activities.

For an in-depth discussion of overhead squat mobility, see Tweaking the Overhead Squat, which includes this drill and much, much more.

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The Four Squat Workout

A little over a year ago, Eric introduced me to the concept of The Four Squat Workout. Sounds intriguing, right? He borrowed the idea from Jim Schmitz, former US Olympic Weightlifing coach.

It involved doing the Overhead Squat, Front Squats, Back Squat and a Half Squat all in one workout! Later, Joe Weir adopted the Anderson Half Squat in place of the regular half squat. A regular half squat with the bar in back can be used but the Anderson Half Squat is our favorite here at GUS.

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Front Squats and Back Squats

I have been avoiding the Back Squat for many months. But, I recently got back into Back Squatting. I follow a typical 4-day layout and it was very difficult to throw these in, but I found a way. I want to make a note that Back Squats are not a higher priority than Front Squats but they are important. I don’t want to choose between doing one and not the other. I have the freedom to do both. This topic has been discussed by Eric and Joe here. This is the way my template looks re-arranged:

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