{"id":57343,"date":"2019-05-09T00:00:00","date_gmt":"2019-05-08T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/deep-squat-long-post-mobilisation\/"},"modified":"2019-05-09T00:00:00","modified_gmt":"2019-05-08T22:00:00","slug":"deep-squat-long-post-mobilisation","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/learn\/deep-squat-long-post-mobilisation\/","title":{"rendered":"The Deep Squat Long Post Is a Dynamic Mobilisation Exercise That Warms Up the Entire Body"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">WHAT<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The deep squat long post is a challenging dynamic mobility exercise. It can be perfectly inserted<strong> as part of any warm-up and cool down routine<\/strong>.<\/li><li>While mastery will take time and practice, it is suitable for all levels. Also will be appealing when other warm-up equipment is unavailable.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><br>HOW<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Begin in a deep squat position.<\/li><li>Place the left hand on the floor just behind the left shoulder and lean your body into it. As you lean back, reach the right-hand overhead and extend the hips up to the ceiling. <\/li><li>Open up the hips and reach the right arm in a comfortable position; then, pause for a moment. Return to the deep squat position and switch arms.<\/li><li>Repeat slowly and continuously for reps or time.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><br>WHY<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Inspired by gymnastics, yoga and Animal Flow, this effective mobilisation exercise has found its way into many warm-up routines. <\/li><li>The movement <strong>makes good use of spinal and hip flexion\/extension<\/strong> <strong>while introducing left\/right rotation<\/strong>. The single arm \u2018posting\u2019 requires (and will develop) balance, not to mention bodyweight strength. Don\u2019t be fooled by the simplicity of this exercise \u2013 within a few repetitions, your heart rate will rise. <\/li><li> The key to this movement is stability. While this may sound counter-intuitive, the body will only mobilise when it \u2018feels\u2019 stable. <strong>Stability comes from two points<\/strong> \u2013 firstly, hip extension. Use this to drive the movement. It\u2019s not about reaching; it\u2019s about driving the hips. Secondly, place the hand down and keep the arm straight \u2013 this will create stability through the shoulder and permit the spine and hips to extend fully.<\/li><li>Modern-day sedentary living has predisposed us to flexion-based postures \u2013 bent over spines, bent at the hips, among others. Introducing full extension mobility into your warm-up will go a long way to balance these postures. That way, you will pave the way for pain-free, unrestricted daily movement and exercise performance. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Deep squat - long post\" src=\"https:\/\/player.vimeo.com\/video\/191817616?h=768c5347e4&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>OTHER EXERCISES:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/how-to-med-ball-squat-jump\/\">HOW TO PERFORM THE MED BALL SQUAT JUMP FOR INCREASED STRENGTH, BALANCE AND STABILITY<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/tutorial-assisted-squat\/\">THE ASSISTED SQUAT WILL DEVELOP THE REQUIRED STRENGTH AND STABILITY FOR THE CLASSIC SQUAT<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WHAT The deep squat long post is a challenging dynamic mobility exercise. It can be perfectly inserted as part of&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57344,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: Deep Squat Long Post | EVO Fitness","_seopress_titles_desc":"The deep squat long post is a fantastic warm-up movement that will increase mobility and balance. It will help you prepare preparation for any workout.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[2011,137,166,251,2010],"class_list":["post-57343","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-spine-mobility","tag-bodyweight","tag-warm-up","tag-mobility","tag-deep-squat-long-post"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57343","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57343"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57343\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57344"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57343"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57343"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57343"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}