What if there was a single leg exercise that could build crazy leg strength, fix your sore back and knee pain, improve flexibility and core strength, balance AND help improve your grappling? Well, according to some sources, the Shiko Squat will give you that and more.
While I can’t swear to all of those claims, I can wholeheartedly say that this exercise is a fabulous bang-for-the-buck movement. One that translates well to the grappling mat by helping to keep your body strong, flexible, and on the mat forever.
Before we go any further, this is a quick demo of the Shiko Squat, known in Japanese as Shiko-Fumi. More on that later.
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My first experience with the Shiko Squat was during my days of kendo and judo. Initially, I laughed at the exercise thinking it was a silly traditional movement. However, after performing thousands of these over the past 25+ years I can honestly say that this is one squat you should seriously consider having in your exercise library.
I’ll even go so far as to say that if you only had one squat variation in your toolbox, you’d be hard-pressed to find a better leg exercise than the Shiko Squat.
The History Of The Shiko Squat
The Sumo Shiko squat is deeply rooted in the historical context of Japanese Sumo wrestling.
There are a few ways to describe this squatting action in Japanese. Typically you will hear people call it Shiko-Fumi in which “fumi” translates into foot stomp.
“Shiko” (四股) translates to “four thighs,” since the movement focuses on all four leg muscles at the same time. As you saw in the above video, you lift one leg and forcefully stomp it down, finishing in a deep and wide squat.
The Shiko-Fumi squat played a big part in traditional Japanese folklore since the act of stomping one’s feet is often linked to dispelling evil spirits.
The Shiko-Fum squat, with its deliberate and powerful stomping motions, is believed to serve this purpose.
Agricultural villages in Japan would often incorporate the Shiko Squat into ceremonies or rituals, viewing the rhythmic stomping as a symbolic gesture to ward off bad spirits that might hinder the growth of crops.
In Sumo, there is a ritual which is called Shiko-no-Kata where the top sumo wrestler performs a movement routine showcasing the Shiko-Fumi Squat.
Beyond a mere physical gesture, the Sumo Shiko-No-Kata embodies principles of discipline and respect and is intricately woven into the cultural fabric of Sumo. It is much more than simply a display of strength and serves as a testament to tradition within the realm of Sumo wrestling.
Before and after a match, this ceremonial practice takes center stage, symbolizing extreme respect for the sacred ring, opponents, and the sport itself.
Here is a video of the late, great Yokozuna Chiyonofuji Mitsugu performing the full entrance ceremony. Take note of his Shiko-Fumi squat and how high he lifts his leg. He was quite well-known for this ceremony.
Note: In Sumo wrestling, a yokozuna (横綱) holds the highest rank achievable by any wrestler (Rikishi). In other words, they are the top dog and the term translates to “Horizontal Rope”. This is derived from the symbolic thick rope (綱 tsuna) you can see around a Yokozuna’s waist as they perform the Shiko-Fumi-No-Kata.
The Shiko-Fumi Squat has been a staple of sumo and has even woven itself into the very culture of Japanese exercise. From preschoolers to Ichiro, you will find everyone using this exercise to warm up and condition themselves.
I even recall doing Shiko-Fumi squats with my kids when they were in elementary school at their school field day in Japan. All the parents participated along with the kids as a group warm-up for the day’s events.
Here is a video from 2015 of my son and I doing them together. Boy does this bring back good memories.
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Why You Should Be Doing Shiko-Fumi Squats
In my opinion, the Shiko Squat is one of the most valuable off-the-mat training tools you could be doing. The direct applications to the nuanced and dynamic world of grappling are huge and here’s why.
- Lateral Movement Proficiency: Grappling often involves swift lateral movements to outmaneuver opponents or secure advantageous positions. The Shiko Squat, with its deliberate side-to-side stomping motions, enhances lateral movement proficiency. You will develop the ability to shift your weight laterally with control and precision, a skill that directly translates into effective footwork during grappling scenarios.
- Lower Body Power Generation: The explosive nature of the Shiko Squat, particularly during the stomping phase, requires the generation of power from the lower body. This power, via the quadriceps, hamstrings, and calves, becomes instrumental in executing forceful takedowns, escaping holds, or driving through movements in grappling.
- Balance Enhancement: As a grappler, we must rely heavily on balance to execute and defend against various movements. The controlled and deliberate nature of the Shiko Squat, with its wide stance and stomping actions, challenges and refines balance. As you become adept at maintaining stability during the squatting and stomping phases, you will develop a heightened sense of balance that proves invaluable in the unpredictable and dynamic environment of grappling. This control is what we should be striving for in all of our grappling.
- Transferable Movement Patterns: The specific movement patterns ingrained through Shiko Squats mimic certain aspects of grappling, such as sprawling, changing levels, or defending against lateral movements. By incorporating these transferable movement patterns into training, individuals enhance their ability to seamlessly execute techniques on the mat.
- Conditioning and Endurance: Grappling demands significant physical conditioning and endurance. The Shiko Squat can serve as an effective conditioning exercise when done for longer durations of time.
This brings me to another fabulous aspect of the Shiko Squat: it can be used as a tool for building mental toughness.
Performing 10 minutes of Shiko Squats is going to prove to be a challenge and introduce a good bit of discomfort. Training the mind to cope with this discomfort and push through physical challenges is a skill that I feel we must all hone. It will help equip you with mental resilience, enabling you to face adversity with a determined and composed mindset.
From my point of view, they believe the Japanese have incorporated the Shiko Squat into their culture as a multifaceted approach to building toughness and resilience. From instilling discipline and mental fortitude to connecting with cultural traditions and nature, I feel the Shiko Squat has become a powerful symbol deeply woven into the fabric of Japanese society. By introducing children to this practice from a young age, the cultural values associated with the Shiko Squat become integral to their identity and mindset as they grow. Think what you will, I don’t see this as a bad thing.
The Breakdown
I like to break the Shiko Squat down into 3 parts:
- The Deep Squat
- The Shift
- The Lift and Stomp
Let’s take a look at each of these parts.
The Deep Squat
The squat adopted during Shiko Squats places a significant load on the legs as you descend into the wide and deep position. Because this is an active isometric position, you are forcing your lower body to hold itself in place while working to the end-range mobility of your squat. With diligent practice and volume, the Shiko Squat will build hypertrophy as well as improve mobility in the hips. Due to the position of the squat with feet turned out at a 45-degree angle, it has also been shown to be kinder on the knees and improve knee and hip health.
One thing that I especially love is that you can work at a level that is good for you using an appropriate range of motion. This allows you to modify the height and width of the squat depending on what you need that day.
The Shift
Shifting the body to place weight on one leg is the start of the full movement of the Shiko Squat. This “shift” works to further strengthen the legs by forcing more load onto a single leg. Controlling the amount of load you place on the leg allows you to gradually become accustomed to the full movement as you work to improve balance and control.
The Lift and Stomp
This is where the Shiko Squat humbles a lot of people. You will find that it will test your single-leg balance, flexibility, and control as you return your leg to the ground. As you perform these stomping movements, you will be improving proprioception and balance. Crucial elements in grappling where maintaining equilibrium is essential when you’re trying to throw someone or pass their guard.
Here is a tutorial on the Shiko Squat.
As a bonus, check out this fun video looking at the Shiko Squat. Additional points for that Bento Box. BTW, I’m not affiliated with this company. 😄
The Shiko Squat stands as a versatile and culturally significant exercise deeply embedded in Japanese traditions. It not only builds physical strength, flexibility, and balance but also instills mental fortitude and resilience.
For us grapplers, the Shiko Squat emerges as a valuable off-the-mat training tool. Its direct applications in lateral movement, power generation, balance enhancement, and conditioning make it a standout exercise for us seeking a well-rounded skill set.
As you delve into the breakdown of the Shiko Squat, from the deep squat to the lift and stomp, it will become evident that this exercise represents a holistic approach to fitness.
Whether you are drawn to the Shiko Squat for its physical benefits, its cultural significance, or its relevance to grappling, there’s no denying its unique place in the realm of exercise. It’s more than just a squat; it’s a powerful tool for cultivating strength, balance, and resilience – both on and off the mat.