Corkscrew Squat: A non linear squatting pattern to develop unusual leg strength

The corkscrew squat is a non linear rotational squat pattern where you spiral down and up from the ground. It challenges the hips, knees and ankles in multiple angles, not only building strength in unusual ranges but also developing balance.
In this video I explain ways to introduce this movement and use assistance.
It is recommended to use a very slow tempo of at least 30s down and up to develop strength throughout the whole range, not just skipping over the hard parts. From this perspective even performing 5 sets of 1 repetition would be enough work for adaptation.
Work up to using no assistance with the hands, performing it a minute down and a minute up in tempo, 3-5 reps. It can be progressed linearly by increasing difficulty by less hand assistance, adding more volume of set or reps, or increasing amount of time taken to spiral down and up.
Interested in learning more? Go to www.thepassive...

[@jamesmunroe6558]

Thanks for your great videos!

[@movinvince]

Great video again Phaon, so simple and so jard aswell. Thanks I will learn my self first than will teach the students💪

[@thepassivehang]

Thanks Vince, it’s a powerful tool!

[@futurebrilliantteam8851]

Interesting and quite beautiful. Thanks for sharing. It inspired a faster more athletic variation where there is more emphasis on the weight shift between feet and torso angles. Ie healthy use of valgus on the less weighted leg… I grew up in Canberra skateboarding and playing basketball and cycling and climbing. In that way I slowly became a natural athlete and am looking to share that process.

[@michaelh9875]

this is cool, ty

[@moredatesmorefiber3526]

This is a new one. Great idea, where did you learn it from?

[@thepassivehang]

From my study with Praksis, Canberra. I believe Simon Thakur introduced it there.

[@predragkovacevic9535]

Hi Phaon, can you help me out with my movement training? I have weak stomach muscles so he moves often creating pain and discomfort. And I am not able to do much strength training, deep squats, animal movements...so I need somebody to give me some directions.

[@thepassivehang]

Hey Predrag, are you familiar with the principle of progressive overload? This means that you need to find the appropriate level of difficulty for you, and then just find one way to make it harder session by session. If this means only squatting to a certain depth, or performing the movement at an easier progression, that will help you. Then you just make it slightly harder each time. The body will then adapt to the stimulus you put into it. Trust the body can make progress if you test it constantly. If you are looking for specific guidance you can enquire about coaching on my website.

[@predragkovacevic9535]

@@thepassivehang I understand. Thank you very much for the advice. I really appreciate it!