Tutorial: Deep squat long post

9th May 2019

WHAT

The deep squat long post is a challenging dynamic mobility exercise. It can be perfectly inserted as part of any warm-up and cool down routine.

While mastery will take time and practice, it is suitable for all levels. Also will be appealing when other warm-up equipment is unavailable.

Begin in a deep squat position.
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.
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.
Repeat slowly and continuously for reps or time.

Inspired by gymnastics, yoga and Animal Flow, this effective mobilization exercise has found its way into many warm-up routines.
The movement makes good use of spinal and hip flexion/extension while introducing left/right rotation. The single arm ‘posting’ requires (and will develop) balance, not to mention bodyweight strength. Don’t be fooled by the simplicity of the deep squat long post exercise – within a few repetitions, your heart rate will rise.
The key to this movement is stability. While this may sound counter-intuitive, the body will only mobilize when it ‘feels’ stable. Stability comes from two points – firstly, hip extension. Use this to drive the movement. It’s not about reaching; it’s about driving the hips. Secondly, place the hand down and keep the arm straight – this will create stability through the shoulder and permit the spine and hips to extend fully.
Modern-day sedentary living has predisposed us to flexion-based postures – 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.