This video is everything. Best digital mentor and coach I've ever had. Thanks Kelly!

I am a 59yo multiple sclerosis sufferer and after trying this, my life has improved dramatically! I cannot get my feet fully flat yet - nor can I last ten minutes, but it is getting there. Because of the MS, I am normally very unsteady on my feet and have had limited mobility and flexibility for a while now, and this is re-awakening things for me. It has got rid of a lot of back and hip pain, and even something as simple and mundane as being able to lift my left leg into my jeans in the morning is now possible again. Thanks you so much for this! Genuinely life changing improvements for me.

@omexmc80

2 жыл бұрын

I also have MS since 2008.. I am also going to do this on a regular. Hoping this helps my left ankle and hip are very tight..

@joemurray8902

Жыл бұрын

That's awesome! Keep up the effort!

@monsterrodvh

Жыл бұрын

Thank you. I also have MS and that is that bought be here. Your comment affirms what I am hoping to accomplish. I'm excited!

Made it 5 minutes. Used to sit like this a lot as a kid. Now I'm 63.

@alas_rivex

4 жыл бұрын

That is a lot for a 63 year old! Amazing, I hope I have a strong body like that when I reach that age.

The OG!!!!! I saw this, the very first MWod vid, about a week after it posted and have been following ever since! Awesome!!!

Just heard about your videos a month or so ago. Also just picked up your book. Love what you are doing man. These stretches are helping my back and hips so much.

What a game changer! I use this hip mobility technique daily and it has helped me tremendously! Kelly, I thank you and I thank myself for listening to you.

Because of your videos, I started practicing standing with my feet straight and realized that my "natural stance" is feet turned out with my right foot further in front. I have noticed my right foot more forward with getting into a squatting stance and wall sits before, but shrugged it off. Well, when I go from that stance to straight feet and even distance from my body, my hips turn to the left. I have to consciously pull my right hip back to have them square. So now I've been focusing on standing with my feet straight and hips square. My turnout and right foot forward is a compensation for a weak right hip and glute system. I never would have noticed without your videos and trying to have my feet straight. Now I get to fix it! Thank you!

Unlike most people who posted, I failed the squat test. Knees hurt, couldn't get heels on ground. This is definitely something I need. Thank you.

@wellnesspathforme6236

4 жыл бұрын

Judy, I highly recommend you spend some time investigating Morley Robbins and his work on magnesium, retinol, food-based copper, and ceruloplasmin-bound copper deficiencies in the face of heavy metal iron overload. This is a good introduction: Morley Robbins - My Theory Of Everything -- kzread.info/dash/bejne/e6VtlrSIcpjXddY.html The good news is he gives his answer away for free.

@BGRecon

3 жыл бұрын

I also failed!

@portiasnyder1812

Жыл бұрын

Agreed practice practice practice lololoo

My first view of your videos. You are the most cerebral physiologist I've ever heard. Nice work. SUBSCRIBED!

I like your message. Thank you! This is what I was looking for, but did not realize it!

Don’t know how I got here, but this is exactly why I spend so much time on KZread. Thanks for the awesome video I’m definitely going to add this into my day from now on

I work a physical labor job so I’m constantly squatting and moving but I never gave it any thought watching his videos really change my mindset as a pertains to movement in the body I didn’t realize some people can’t squat or just don’t do the action at all.

You are amazing! So insightful and knowledgeable. Thanks man

This is so simple, and it feels great. I've already tried placing my laptop on a chair so I can squat and sit on the ground in these different positions while I'm working. Many thanks!

This guy's books have changed the way I not only exercise, but the way I move, period, and how I maintain my body. His guidance enabled me to correct several misalignment problems that had limited my physical performance over my entire life. He certainly saved me from injury and enabled me to continue to perform a physically strenuous job at a fairly advanced age for many years longer than I otherwise would have. At 66yrs old I have the stamina and fitness of a man half my age. I highly recommend his methods.

Love this Kelly! I appreciate your ability to coach and be informative, but do it in a way that’s engaging and even funny at times. Big fan over here!

"10 Minute Squat Test Video" Slavic ppl: "How is this a test?" o.O

@PolskiOfficial

4 жыл бұрын

Legit my natural position.

@babycake2941

4 жыл бұрын

Not a test. Click baited

@michaelcorcoran3942

4 жыл бұрын

My western European chair sitting genes are quite jealous now.

@secretsaltshake

4 жыл бұрын

Baby Cake the author is challenging you to squat for 10 min a day , so yes it is a test

@trevisrobotie924

4 жыл бұрын

for me ten secs is a huge test.lol

Very good info/perspective. From where I sit, most "workout"/fitness programs are built around AN ADVERSARIAL RELATIONSHIP TO THE BODY: NO PAIN, NO GAIN. Good to hear someone who realizes that does not lead to health or longevity: movement does.

This was a game changer for me, and made it possible for me to do weighted squats. An absolute gem. Thank you thank you thank you!

Squatting is the answer. Gone full circle, love it. Thanks man.

This really resonated with me. Awesome content!

Love this👍🏼 More people need to see videos like this.

Saw the channel name, clicked, listened for 35 seconds and determined this is exactly what I need in my life.

@JosephDowski

4 жыл бұрын

Ditto!!

@lolitabridges1974

4 жыл бұрын

Agreed!

@mookieboobm

4 жыл бұрын

The real deal

@Iwasthewalrus

4 жыл бұрын

Stole my heart at pooping on the ground

@Zhoutgamer

4 жыл бұрын

HAHAHA

Absolutely fantastic!

Great to see these ideas - I discovered movement through capoeira but since meeting Rare Kelly and his friends I'm really developing insight into what I've been doing for years and able to use to even better use. Thanks for your passion and honest approach also. Fantastic

was just listening to your interview on Joe DF's podcast... this is the first video of yours I've watched and I'm already amazed. can't wait to learn so much more from you

Man This Is Great. Thank you for putting this out there

What a wonderful video. I watched it while doing my squat. Thank you!

I did it! It was hard but I managed to watch the whole video squatting. Thanks for giving me motivation to practice being conformable in the squat.

My knees and legs hurt just watching this 😀. I'll start with 30 seconds and work my way up to the 10 minutes.

I’ve been spending a lot of time playing with my grandkids and that means getting down to their level. I’m in this position for longer than 10 minutes and it’s making me feel young again. It hurts initially but then everything relaxes and it feels good

I really enjoy this kind of conversation about mobility. I had the urge to like the video twice.

Great and positive video Kelly!

This makes so much sense. I have just purchased & started reading their book “Built to Move”. As a 70 yr old woman who has tried to stay reasonably active I have been having issues with one of my hips & lower back for some time. Nothing has made it go away permanently. As I child I crawled & sat with my feet splayed out next my hips & my knees close together & I have flat feet. I have believed for a long time that these things are connected, that our stability is connected to our pelvis & that our core strength supports the pelvis, while at the same time if our hips & pelvis aren’t correctly aligned it will effect everything else. Looking forward to some positive changes.

Makes perfect sense and probably the missing link with my training. Thanks for your great presentation.

"on your smoke breaks" got me real good. Thanks for the gracious reminders!

Trying to do a clean squat also exposes your tightnesses, for example in the soleus. Being able to squat is a really good goal to keep you healthy.

One of my favourite videos in the fitness genre, brilliantly explained, Kelly. Crazy how we forget something so basic: living closer to the ground. Hilarious 🤣, "cigarette breaks", while on Zoom.

I just did the 10 minute squat test and passed first time through by squatting exactly 10 minutes straight. Was able to do with flat heels and not holding onto anything and not up against anything. Back was fine. Calves felt like they were getting the stretch of their lives and that was the only painful thing, especially the last 5 minutes. I'm 64 years young. Never thought of doing this and glad I came upon this video. Thanks.

@ktcarl

4 жыл бұрын

You're just an Ol' coot. Not really. I'm also 64.

@jimiboi87

Жыл бұрын

I'm 33, for me, the front of my ankles and tibs were the most on fire. Everything else was pretty good. So now I think I know what I need to work on! I hope I'm as mobile as you when I'm 64!

@jimiboi87

Жыл бұрын

I'm 33, for me, the front of my ankles and tibs were the most on fire. Everything else was pretty good. So now I think I know what I need to work on! I hope I'm as mobile as you when I'm 64!

I love the theory and science behind this, thank you so much, and I just made a new record of 3 minutes watching this video. A long way to go till 10, but I will get there. Awesome video, thank you !!

LOVE this info!! Thank You 😀

Going from 14 and 15 riding a bike everywhere to 16 and driving a car is devastating.

@nomi8401

4 жыл бұрын

Bob C. I never realised this until now

@roflstomps324

4 жыл бұрын

@ŇøHă Ģ. That happened to a friend of mine on a farm road. German shephard just about tore his calf off.

i discovered when spending time working.. watching stuff.. doing things on the floor, first my back is bent.. after a while the spine straightens up and it the whole body becomes the more relaxed. strangely i feel fresh and energetic.. sure knees and hips might not allow you to do this straight away but man it's fun.. similarly i realised it's almost just as relaxing if sitting on a chair.. when there's no option to sit on the floor but without resting back against back rest. after a while spine straightens and torso balances in a very efficient centre position, it doesn't seem to cost any energy and it's so beautifully relaxing. since than i believe the back seats are one of those modern curses..

Great video. I couldn't agree more. I took full contact karate for most of later childhood and mid young adult years. We started each and every session with this. Kneeling. Squatting. Legs crossed and relaxed for meditation. Most of our belt tests required some form of half squat time test. We would crawl up stairs and do all kinds of elbows and toes training. Basically, you couldn't have your stomach or chest touch the floor for the whole circuit. This won't make sense but I would feel so relaxed after these sessions that I could not sleep until late at night.

I gotta say, you are somewhat right. During quarantine, when I couldn't workout for a month. Every 2 days, I would stay in a half squat position for as long as I could. Once I was fully satisfied with the timing, I would squat down and stay in that position for 10 minutes. They get pretty uncomfortable after 4-6 minutes and once I got pretty tired, I felt like I was going to fall backwards since my lower back could not keep up with the pain any longer and I would round my back and tilt forward so I don't fall. Needless to say, these two exercises helped me keep my strength during these tough times and I'm glad it's over.

Brilliant informative and helpful video thank you

Great approach, great video!

You have my attention, and subscription. Great information.

Another great interpretation, keep up the great advice thanks.

I was so tight that it took my 6 months to get to a squat. At first i could barely go ninety degrees without having something I could pull myself back up. That was january to june of last year. I still currently work on my squat to improve it. Back pain is just one of the things that has improved. this video is the first I have watched that explained about the feet position. Thank you. I had slightly rounded shoulders, anterior pelvic tilt and the problems that come with that, weak abs, weak butt, TIGHT lower back, TIGHT hip flexors, hamstrings felt like steel cables in my legs. Squatting has greatly improved my life. At nearly 49 years I feel and move better than when i was in my late twenties. My pains are all mostly about 30 years old. Either I was never given the proper treatment or diagnosis or I failed to listen. When my back spasms started in the early 90's the drs said heres a muscle relaxer and pain meds. Perhaps they should have said "work on your squat" and "your ab strength is so important, too."

@fyodormikhailovich9654

4 жыл бұрын

So would you say squats and core strengthening solves your problems with hamstrings, ATP, and all the rest of the tightness that comes along with it? I face many of the same issues. Thanks

@thicks8163

4 жыл бұрын

@@fyodormikhailovich9654 That's a great question. Prior to answering that I would like to add the caveat that I am only a person who has watched lots of videos and armed with that knowlege I used it to improve me. Each person will have his own path to improve. But I wouldn't say it solves it, it reveals what needs addressed. Because it may be lifestyle changes that also need to be addressed. I started squatting-for-better-health on my own for 8 months before watching any video about it. Short answer: Most definitely squatting and core strengthening are keys to solving all the issues with APT. If you have APT, squatting will bring a lot of relief. Then your abs will need strengthening to pull and keep your hips forward. It really is liberating to fix ATP. Good luck on fixing your ailments. Long answer: I think the squat is the most important thing to address first for the lower back pain and anterior pelvic tilt. I felt the squat allowed me to start to get back my range of motion in my lower extremities. It will uncover your tight areas. Walking was painful and laborious. I thought the pain was just part of aging. It is not! My dog gets longer and more walks because of my less pain. Once i was able to get start getting lower than 90 degrees my calves showed how tight they were. i could squat but I was mostly on my heels. I couldn't get my knees over my toes It was then I realized how tight my calves were which limited my ankle mobility. And after a year of calf work I guess I have 3 more months to get my knee over top my foot 5" using the 5" ankle mobility test. (That test is from another youtube channel. Kelly may have something similar.) Squatting alone was not enough. The 6 months I spent squatting lessened the pain but the tightness and pain was still there. After 6 months of squatting I worked with a chiropractor for a month for my posture. He helped somewhat. but Realize my back was so tight that he couldn't move it. No fault of his But he would have yanked me on the table as long as I kept coming in with $. He loosened me up but offered no info on my APT or other issues and did not fix anything. (may be a doctor "creed") I think still a necessary step in my health. At this point I was feeling better. A year later I am nearly ready to be adjusted again but I felt it was useless to continue at that time. In August I started therapy on my knee pain. 2 months 4 visits. That I have had since I was 15. I thought the pain was mostly from a meniscus surgery I had around 2004. Turns out he focused on my IT band and stretching my quads and my knee pain and back pain dramatically lessened. He scraped my IT band and that started me on my path of foam rolling and such. It was in October that my efforts were most noticeable. I am an 8 year football referee. On the weekends youth football happens around here. I will do 3 to 5 games a day. Used to be by the end of the first game my back was so painful and tight that I became agitated easily and I had to constantly stretch it to gain some relief. By the time I was done, I limped of the field and into my car. Barely able to raise my leg to take off my cleats. I get home and step out of my car and I couldn't stand up straight. My posture probably looked like a "greater than" sign. Well, in October I did 7 games and came home took my dog for a walk, mowed the yard and exercised and I did so with the least amount of pain in over 30 years. True story. That was like an epiphany. I was on the correct path. The ab strength changed how I do things. I try to engage my abs first if I can. with APT I would use arm strength and extend my lower back to push things. carts at work I feel now with my stronger abs my back is used less. And therefore it can relax. To push carts I engage my abs posteriorly tilt my pelvis then step and push. Over the next 8 months I have worked on multiple other problems. Now my back pain had lessened I could finally work on my spinal health. My lower back popped for the first time in I-don't-know how many years. It was only a little pop, too. Right after it popped I was able to raise my leg up higher. That led me to ask google and working on my psoas muscle. I own 3 foam rollers. Beastie ball. Accumobility ball. An oblong back roller. And a scraping bar that I use on my legs and feet. They all have their own specific purposes. And I just purchased Kelly's book "become a supple leopard". I like the way he speaks/instructs in his videos. I have only been following him for a week. And The Ready State has programs to help more directly. And so do many channels. I am subscribed to 18 different mobility youtube channels. I am not in anyone's programs I simply have watched countless videos. I am single therefore I have time for this. It could be an excuse or the truth when I say that nagging back pain was 49% the cause of my failed relationships. 51% my selfish behaviors. When you are in less pain the world is easier. I now can pop my lower back. My neck and shoulder pain is gone. I have thoracic extension. An most importantly I breathe 10x easier. These are my results. Yours may be different. My tight legs and hips are my biggest concern right now. I can currently squat 1 minute unassisted. And if I have something to hold onto I can stay about 5 minutes. It is really painful at first to stand up. Superman George Reeves was my hero when I was a child. I have always wanted to stand like he did. A powerful stance. With APT I will never have that powerful posture. My front torso has flattened a lot but I think I still have 1 year to meet my goal. Superman's stance. Me: I'm 5'7" 215# muscular build who neglected my body from a young age. Then abused it more as I became an adult. At the age of 48 I asked myself who was in charge of me. I hope you find this helpful.

@thicks8163

2 жыл бұрын

@@fyodormikhailovich9654 Going on year 3 on correcting my posture. My answer to this is a little different today. Squats are the first thing a person should do. Squats reveal your limiting muscle and then that gives you the next problem . With The feedback you get from your body, it guides you to fix your other issues.

Thank you, this was all described very well and is of great value to me. I still can't help but muse at the fact that when our ancestors were living and functioning naturally and with purpose, the body was taken care of on account of things like squatting when cooking, pooping, fabricating, whatever. Now we've become so divorced from that natural functioning that we have to "rediscover" it all, involve thinking and the mind in the equation, etc. etc. I'm just rambling, but in any case, I really do appreciate this video. Take care.

i spent 5 minutes I almost threw up from the pain , my back killed me my ankles feels like an ankle of 90 years old. god I need to do it more.

@Jeremy_Walker

4 жыл бұрын

Accountability check.... Did you?

@ritwikreddy5670

4 жыл бұрын

Just use a squat toilet. You will do it out of necessity.

@undeniableluck3260

4 жыл бұрын

improve ankle mobility try your best to arch your low back to strengthen the low back and then allow it to extend to stretch

@adarateranroldan

4 жыл бұрын

Ankle stretch kzread.info/dash/bejne/poufl5eRedWymZc.html

@malacaifowler-macneil9665

4 жыл бұрын

Holy! Sack up bud

really nice video. I use a lot of this sort of floor and squat work, it's key stuff.

This has been a staple to my workouts every day ever since I first heard about this

Damn!!! THIS GUY HAS THE RIGHT MINDSET!!! I'M FOLLOWING HIM!!!

Thank you very much !

I started squatting every day or so about two years ago. Could barely get down and back up to the 90-degree bend. Now I can easily do ass-to-grass for several minutes. Will have to check tomorrow if 10 is doable, but I suspect it is. Good stuff!

Thank you!

Thank you... testing now as per your advice!

"If you don't use it, you lose it"

I love doing this, I have such poor posture and I code part-time. I have a small desk that I set up in front of me and I can chill for a long time. Plus it’s so much easier to hang out with my cat, I don’t have to lean over and grab her toys to toss at her, or lean over for a drink or to eat. It’s crazy how good it feels.

I do this every day at work changing tires.

@nickx4475

4 жыл бұрын

Guess that's why mechanic's wives are happy

@minhhoang4612

4 жыл бұрын

Good for you

@trevisrobotie924

4 жыл бұрын

am truly surprised to know that i'm the least flexible man on youtube! i can only manage half squat in the gym...i go any lower i won't come up.seriously

@tweedledee5850

4 жыл бұрын

Trevis Robotie bruh you need to get to stretching before you injure yourself

@jimperry4420

4 жыл бұрын

Me too, bless the tire man!

At 63, I was able to go 5 mins on my first try - yes, I was stiff getting out of the squat and had to put my folded yoga mat underneath my heals to go all the way down. I plan to build to 12 mins as part of my everyday yoga routine - and eventually get my heals down! I am happy I found this movement as it is one of those really 'bang for the buck' type exercises. Btw, if you don't belong to a gym or the classes at the gym are at inconvenient times (which they always seem to be if you work), then there are literally thousands of routines on KZread for all levels of flexibility. It's a wonderful resource.

Great info . Thanks.

Thank you for being obsessed with your profession, sir! :)

thank you Kelly!

Thank you.

This video needs to reach milions of people ! Amazing knowledge

This is very good. Well done.

Great advice

Great video, keep it up!

Awesome video!

You're the best!

I did the test during the video as it’s conveniently 10 mins long. You definitely feel it for sure. I’ll have to start doing that more till it’s not a challenge anymore.

Subbed.. sat and listened to u like I was in grade school lol

Nicely explained

thank you kelly!

very cool. Thanks!

I was just about to do this tonight! I've been doing this atleast once a week since I saw the very first MWOD video.

I'm from Iran and here everyone can squat more than 10 min cause we have squat toilets.

@MeepMeep88

4 жыл бұрын

In India we too have squat toilet, ours called the Ghangis River

@jamesjemo4954

4 жыл бұрын

Man, using a seat toilet was weird the first time

@MeepMeep88

4 жыл бұрын

@rxp56 Potatoe pataytay

@yanushkagunawardena7092

4 жыл бұрын

@@MeepMeep88 Beats wiping your ass with a piece of paper

@mandymann

4 жыл бұрын

Toilets in the west were developed in a raised position so that a u bend pipe could be fitted. The health problems (piles, back issues) that resulted were not contemplated so it turns out that toilets in the ground are better all round.

Fantastic video

I started a timer then went to look to start a podcast to distract me, after a while I’m dying thinking I’ve got to be almost done with the 10 mins, only to return to my stopwatch and see I was barely past 4 mins. I guess I have a long road to go.

This is awesome, I must try.

It's how I brush my teeth every morning!

@danieljay2307

4 жыл бұрын

Going to start doing this. Great idea

@fredost1504

4 жыл бұрын

thats just weird.

@beatsbyry

4 жыл бұрын

Very great idea Carrie

@marshall322

4 жыл бұрын

how am i meant to stare at myself in the mirror carrie?

@TheApexKill

4 жыл бұрын

@@fredost1504 Why? Why isn't standing considered a weird idea? What on earth makes you think doing an activity which does not involve your hips, legs and feet less effective if you don't or did? I think you're weird for looking at this comment as non natural.

Always equal parts instructions and anthem. 👍

my diet is loads of starch...makes me feel like a very hard plastic! tried to squat like you but no show! gonna try daily until i regain some degree of flexibility.thanx

I will be taking my ten minute squat test. Thanks for the video

I could watch this guy all day.

First thank you Kelly I've been following your stuff for years great content. Ok fully admit I haven't read all the comments when I try this I find I actually have a natural tendancy to point toes out. I managed 5 min and what stopped me was 1 boredom and 2 I think a blood flow issue. I find it really hard to stand up out of this squat hold. My knees and lower legs just don't seem to be there. Anyone have any suggestions?

I live in an area where nobody wants to do pool exercise, but almost every exercise here could be started in a pool where you have complete control and never need to worry about tweaking your joints since you can escape a closed position just by collapsing. My hips were shot from over-cycling and to avoid pain I let my glutes (and vastus medialis) shrink, which just compounded the problem. I started in three feet of water and did plies (ballet move) at first until my glutes became stronger. (By the way, a lot of what is shown on TRS is in ballet practice.) When I could do a full squat I added a platform so it was less that two feet. Then I added what I think is the real test, to hold a bar overhead and squat. I had tweaked my shoulder and had done a lot of therapy, but I was shocked that as I went down, the arms would go forward. So it was back to three feet. Even at this light level, the effect is amazing, you walk with perfect posture after doing this. Anyway, my two cents is that with water you can ease into these.

9:22 Summary is legit. Just found out about this channel. Subscribed immediately.

Learned my squat living in SE Asia!!

Keep revisiting this and finally I've turned it into my goal for 2022. By Dec 31 st i want to be able to comfortably squat sit with heels on the ground.

Very useful cheers

I appreciate you made this video 10 minutes ;)

I squatted while watching this and I approve this message.

@TheReadyState

4 жыл бұрын

yesssss

awesome!

Best ten minute squat video

Thank you

Great video