A Move You Should Do MONDAY – Lat Wall Squat

Person stretching arms against wall for exercise

This week’s move is taken from a series of mobility tests I discovered on an app called GoWOD, a mobility app that allows you to do a free test and renders a mobility score. I thought I would highlight a few of these tests in the coming weeks.

I call this one the lat wall squat as it is an excellent functional test of the latissimus dorsi. It also tests hip and ankle flexibility. Here’s how to do it:

Stand 6″ away from a wall with your feet hip width apart and toes pointed straight ahead
Raise your arms overhead and place them on the wall
Lower down into a squat as far as you can and then return to the standing position

Why does this matter?

A tight latissimus dorsi often causes rounded shoulders and an increase in lumbar lordosis (curve in your spine). This spinal posture lies at the root of lower back pain and shoulder pain.

It also tests ankle dorsiflexion flexibility. Lack of ankle dorsiflexion will cause your knees to fall in or out during a squat, minimizing the activation of your glutes, quads and hamstrings, the powerful muscles that should be used in squatting, running, jumping and stair climbing.

So give the lat wall squat a try. If it is difficult, start with your feet a few inches further away from the wall. Try a few repetitions each day to give your body a chance to learn this move.

Because nobody has time to be in pain.

Until next time…