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How Do I Perform Squats?

How Do I Perform Squats?

Squats are a fundamental movement that we perform on a daily basis. Whether we are sitting down in a chair, getting down on floor, or picking an object off the floor - squatting is at the core of the move. Traditionally we were taught that squats were to be performed with feet hip width apart, toes forward, chest up, and shoulder blades down and back. From there we were instructed to begin by flexing our knees and hips by lowering our body vertically towards the floor. By no means is the traditional method wrong, it is just is limited to the effectiveness in real life application, and/or looking to integrate the entire body.

We can progress the traditionally instructed squat many different ways without ever touching an external tool. Renowned therapist Gary Gray of the Gray Institute developed the Squat Matrix to address the dynamic variables of squatting.

The above video demonstrated 7 different foot positions from a neutral, wide, or narrow starting stance. We could build on the varying foot positions by adding in arm reaches. If for example we wanted to emphasis more of the posterior muscles, we could reach our arms to knee height during the descent phase. To bring in more of the anterior muscles we could reach our arms to overhead. These are just two examples of arm reaches, we can reach at varying angles and heights to create whatever reaction we want.

I am hoping this brief blog will open your mind to the many different variations of the squat that we perform on a daily basis. Integrating the above variables in your conditioning program, will allow all of your daily activities to become a bit more enjoyable and less painful.


The DHF Coaches have put together a squat self-assessement so you can analyze your ability to squat and identify areas of concern.Click the button below to download your assessment today!

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How Do You Perform A Push Up?

How Do You Perform A Push Up?

Push-ups are a foundational movement that we perform in our daily life in some aspect. The traditional push-up has been taught to be performed in the prone position on your hands and feet, elbows extended and hands directly underneath your shoulders. From there you lower your body towards the floor, and return to the starting position. The ideal mechanics for the push-up, would be that the motion was coming from our elbows and shoulder complex, while the spine and hips maintain neutral alignment.

Looking at push-ups in more real-life application, we discover that the traditional push-up has certain limitations for individuals. The starting position of having hands and feet touching the ground might be too progressive for some, for those individuals assuming a hands and knees position is a better starting point. What we also discover is that in real life very seldom when pushing ourselves off the ground, are our hands in a neutral position. Many times one hand is in front of the other, fingers might be pointing in or out, we might be in a wider than shoulder position or narrower. For these different variable's renowned therapist Gary Gray of the Gray Institute developed the push-up matrix. The video below will demonstrate the push-up from 27 different hand positions. These different hand positions not only create different movement variables, but also create different reactions at the joints and surrounding musculature.


Another thought on the push-up move, in this demo we only tweaked hand positions - imagine integrating various leg drivers as well. That would really integrate the whole body in one movement, wouldn't it!

Jay Morgan, FAFS
Dynamic Health & Fitness

What is an example of a speed, agility, and quickness drill?

What is an example of a speed, agility, and quickness drill?

The T-Drill is just one example of a SAQ training exercise. The T-Drills has a combination of straight ahead speed, lateral agility, and shuffling to emphasis quick feet.

Set Up: You will need four cones to create the T shape drill. Place three cones in a line to create the top of the T 5 yards distance apart. Place the fourth cone 10 yards away from the middle cone to form the bottom of the T.



  • Standing at the base of the T, sprint straight ahead to the middle cone and side shuffle to an outside cone. 
  • Change direction and side shuffle to the opposite cone.
  • Change direction again and side shuffle to middle cone.
  • Finally, back pedal to the starting position.

There are many exercises that can create an all in one approach to emhasizing SAQ, or there are movements specifically emphasing one component. It is important to remember that the individual's SAQ program incorporate multi-directional training, and offer an element of reaction to the moves.

Jay Morgan, FAFS