{"id":42927,"date":"2019-05-09T03:00:11","date_gmt":"2019-05-09T01:00:11","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/tutorial-deep-squat-long-post-2\/"},"modified":"2019-05-09T03:00:11","modified_gmt":"2019-05-09T01:00:11","slug":"tutorial-deep-squat-long-post-2","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/tutorial-deep-squat-long-post-2\/","title":{"rendered":"Tutorial: Deep squat long post"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<p>The <a href=\"https:\/\/vimeo.com\/191817616\/768c5347e4\">deep squat long post<\/a> is a challenging dynamic mobility exercise. It can be perfectly inserted as part of any warm-up and cool down routine.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><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\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Begin in a\ndeep squat position.<\/li><li>Place the\nleft hand on the floor just behind the left shoulder and lean your body into\nit. As you lean back, reach the right-hand overhead and extend the hips up to\nthe ceiling. <\/li><li>Open up the\nhips and reach the right arm in a comfortable position; then, pause for a\nmoment. Return to the deep squat position and switch arms.<\/li><li>Repeat slowly\nand continuously for reps or time.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Inspired by <a href=\"https:\/\/evofitness.at\/en\/everyone-include-gymnastics-training\/\">gymnastics<\/a>, <a href=\"https:\/\/evofitness.at\/en\/yoga\/\">yoga<\/a> and <a href=\"https:\/\/evofitness.at\/en\/animal-athletics-ground-based-training\/\">Animal Flow<\/a>, this effective mobilization exercise has found its way into many warm-up routines. <\/li><li>The movement makes good use of spinal and hip flexion\/extension while introducing left\/right rotation. The single arm \u2018posting\u2019 requires (and will develop) balance, not to mention bodyweight strength. Don\u2019t be fooled by the simplicity of the deep squat long post 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 mobilize when it \u2018feels\u2019 stable. Stability comes from two points \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<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Did you like the tutorial for the Deep Squat Long Post? Here are more exercises:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/med-ball-squat-jump\/\">Med ball squat jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-station-low-pull\/\">Kinesis Station low pull<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/assisted-squat\/\">Assisted squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/superfunctional-hip-mobility-with-twist\/\">Superfunctional hip mobility with a twist<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-dumbbell-lunge\/\">Dumbbell lunge<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-hold\/\">Push-up hold<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-barbell-deadlift\/\">Barbell deadlift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-plus\/\">Push-up plus<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-the-barbell-clean\/\">Barbell clean<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-trx-chest-flye\/\">TRX chest flye<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-station-standing-low-pull\/\">Standing low pull on a Kinesis Station<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-hanging-twist\/\">Hanging twist<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-kinesis-station-deadlift\/\">Kinesis deadlift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-row\/\">Superfunctional row<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/push-up\/\">Push-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/inverted-jump\/\">Inverted jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-bar-hang\/\">Bar hang<\/a><\/li><\/ul>\n\n\n<p><!--EndFragment--><br>\n<br>\n<\/p>","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":4,"featured_media":42926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to perform the Deep Squat Long Post | EVO Fitness|Tutorial: How to perform the Deep Squat Long Post | EVO Fitness","_seopress_titles_desc":"The deep squat long post is a great warm-up movement that will increase mobility and balance. It will help you prepare preparation for any workout.|The deep squat long post is a great 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":[154,166,167,168,169,170,129,143,144,153],"class_list":["post-42927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-core-stability","tag-warm-up","tag-balance","tag-bodyweight-training","tag-flexibility","tag-mobilisation","tag-fitness","tag-strength","tag-whole-body-training","tag-control"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42927","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=42927"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42927\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/42926"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=42927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=42927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=42927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}