This one easy exercise — the deep squat hold — can help you sprint faster, squat heavier weights, and improve your mobility.

An easy isometric hold, almost everybody can do the deep squat hold and it doesn’t require any spinal loading.

The Numerous Benefits of The Deep Squat Hold

Doing The Deep Squat Hold

Although it almost sounds too good to be true, this exercise can really take your athleticism up a level.

Based on a primordial and essential position used for a variety of daily tasks from eating to defecation in pre-industrial times.

Not to come across as too “gross”, but the previous use of this movement has been replaced by the introduction of technology rendering it obsolete in 2021.

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As a result, many people suffer from lower back problems, weak glutes, tight hamstrings, and overall poor mobility — let alone any discernible athletic prowess.

Why Everybody Should Do The Deep Squat

Squat Hold Resting Position to Relieve Muscle Pain and Tightness

Athletes have the most to gain from doing deep squats as they can improve their sprinting speed, agility, and jumping ability.

Before each lower body session, to squat to the best of your ability, you should hold a deep squat for 20-30 seconds or until you feel fully loosened up.

There’s no need to add weight to the bar and increase spinal loading — especially when your lower back could be rounded, therefore compromised, through what’s called “buttwink”.

And not only will it help with athletic movements, but it will also improve mobility. Decent mobility can go a long way to prevent injuries from arising along with improving the quality of your squat.

Not only does the deep squat hold help improve hip mobility, while stretching your quads, calves, and glutes, but it also improves ankle mobility, which again, can go a long way to help you avoid injuries.

Being able to squat more fluidly will also enable you to load up the bar with more weight as your technique improves.

So, what are you waiting for?

Like with dead hangs, we recommend holding the deep squat for a minute over as many sets as you need.

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