If you haven't noticed, we do a lot of squats.  Lots and lots of them.  You also do numerous squats outside the gym in your everyday life, it is probably one of the most important movements in our lives.  With that being said, it is very important to having the most efficient squat possible.  One of the most limiting factors to achieving a good squat is having tight or limited mobility in your ankles.  Poor ankle mobility can change the mechanics of your squat, forcing you to use your quads more and glutes less.  If you have felt yourself lean forward while squatting, or if you have heard one of the coaches telling you to push those heals down, then you are probably suffering from some bad ankle mobility.  

Surprising enough, one way to help loosen those ankles is to focus on the calves.  The next time you are doing some mobility, give this a try:  Foam roll, lacrosse ball, barbell the heck out of your calves, All the way from behind your knee down to your heel, and do NOT skip your Achilles. This is a harder area to roll, but this is where a lot of the tightness comes from. Remember to roll your leg side to side and move your foot up and down to get more results.

10 mins to 3RM Hang clean
-then-
1x3@95%,1x3@90%

100 DU
10 Hang squat cleans 185/135
20 Pistols
30 HSPU
20 Pistols
10 Hang squat cleans
100 DU

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