Bill from Beyond Fitness Online shows how to add vestibular training to squats by fixing your eyes on a target at shoulder height while you move. Fast descent and slow ascent stimulates one part of your balance system; slow descent and fast ascent stimulates another. Pick whichever pattern feels better.
Hi, I'm Bill from Beyond Fitness Online, and today I'm going to show you how to incorporate more vestibular stimulation into your squats. Now, why is that important? Well, it's important for a lot of reasons, but it's always important to try and intentionally train your vestibular system, and that's because your vestibular system has a lot to do with how you move. It has a lot to do with how you balance. It has a lot to do with your internal gut health and your, your immune system and all kinds of stuff. So it's actually really interconnected to a lot of parts of your body. So anytime we can intentionally work on that while we do our regular exercise is a win. And today I'm going to show you how to do that with a squat. So all you're going to need is a visual target to put in front of you, and then you can use whatever resistance you normally use for your squats, whether it's just your body weight Or if it's going to be with an additional load like a dumbbell or something like that. So let me show you that exercise right here. So what you're going to do is set your visual target up at about shoulder height right in front of you, about arm's length away on the wall. You're going to set up for your squat, and there's 2 ways to do this. The first way that you see here is you can squat down really quickly and come back up to vertical very slowly. This stimulates your saccule which is part of your vestibular system, in one way. Now you can do the opposite and go down really, really slow and then shoot yourself back up under control, but still with more speed on the way up than on the way down. Now the key to doing this exercise, as you see here, is keeping your eyes on the target. Right here, I'm using the camera as my target. I go down really, really slow, keeping my eyes fixated on that spot, coming up quickly. You can also do the opposite. Or you go down quickly and come up slowly. You will find that one way generally works better for you than the other. I hope you found this helpful. If you haven't already, please subscribe to my channel. I post new updates every Friday. And if you have any comments or questions, please leave them below. And until next time, live healthy.
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