Deep Squat Prying 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hip Adductors
Secondary Targets
Execution
Compound
Force Type
Dynamic Stretching
Required Equipment
Kettlebell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Deep Squat Prying" exercise primarily targets the hip adductors, with secondary engagement of the glutes, hamstrings, hip flexors, and quads. It is a dynamic mobility drill designed to improve hip flexibility and strength. Using a kettlebell, the movement involves squatting deeply while holding the kettlebell in front of the body, allowing for a greater range of motion in the hips and enhancing joint mobility. This exercise helps to stretch and activate the lower body muscles, making it effective for increasing flexibility and strength, particularly in the hip region.
How to Perform
Begin by standing with your feet shoulder-width apart, holding a kettlebell with both hands at chest height.
Lower your body into a squat by bending your hips and knees at the same time. Go as deep as you can without discomfort, ensuring your back remains straight.
While maintaining your squat position, gently rock your body from side to side. Use your elbows to push your knees outward, encouraging hip opening and greater flexibility.
Throughout the movement, actively press through your feet, keeping your weight evenly distributed.
Focus on keeping your chest lifted and your core engaged to support your spine as you move.
Continue for the recommended number of repetitions or duration, making sure to maintain control and a steady rhythm throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain an upright posture with your spine straight while in the lowest squat position. Avoid letting the kettlebell pull you forward.
The goal is to be able to comfortably rest in the deep squat, with your hips and ankles opening up as you gently shift your weight from side to side.
When descending into the squat, focus on sitting down rather than leaning back. This will help you keep your torso upright and maintain proper form throughout the movement.
How Not to Perform
Avoid Leaning Forward: Do not allow your torso to collapse forward while squatting. Keep your chest lifted and spine tall to prevent strain on your lower back.
Don’t Overextend the Knees: Ensure that your knees track over your toes and do not push too far forward beyond your toes. Overextending the knees can put unnecessary pressure on the joints.
Don’t Rush the Movement: Avoid performing the exercise too quickly. Take your time to control the descent and the rocking motion to maximize hip opening and activation of the target muscles.
Avoid Letting the Knees Collapse Inward: Keep your knees pushed out by using your elbows to open up the hips. Letting your knees collapse inward can lead to knee strain and reduce the effectiveness of the exercise.
Don’t Let Your Heels Lift Off the Ground: Keep your feet flat on the floor throughout the movement. Lifting your heels will shift your weight forward, making it harder to maintain proper form and engage the target muscles.
Avoid Excessive Rocking: Do not over-exaggerate the side-to-side rocking motion. Keep it controlled and subtle to avoid wasting energy and ensure the focus remains on the hips and lower body.
Don’t Let the Kettlebell Pull You: Keep your grip on the kettlebell firm, but don’t let it drag you forward. Engage your core to support your posture and prevent the kettlebell from disrupting your balance.
Don’t Neglect Core Engagement: Failing to engage your core can lead to instability and poor posture. Always tighten your core to stabilize your spine and maintain a proper, safe position.
Avoid Overstraining Your Range of Motion: Do not force yourself into a deeper squat than you can comfortably maintain. Pushing too far beyond your range of motion can lead to discomfort and injury, especially in the hips and knees.
Don’t Lose Control of Your Breath: Keep your breathing steady throughout the exercise. Holding your breath or shallow breathing can cause unnecessary tension in your body, making it harder to maintain form and focus on the target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
