The Worlds GREATEST Stretch!

Рет қаралды 373,128

Күн бұрын

If you're looking for a great warm up mobility exercise for both the lower AND upper body, look no further than the Worlds GREATEST Stretch!
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This stretch has 4 parts to it. First, start by assuming a deep lunge position with your left leg forward. Squeeze your glutes and drive you hips toward the floor. This movement should cause a stretch to be felt in the front of the right hip. Second, drop your left elbow to the ground. Hold for 5 seconds. Next, use your elbow or hand to drive your left knee out to the side. Make sure to keep your foot firmly planted on the ground. Finally, rotate the entire upper body up and to the left, ending with the left arm in the air. This last movement helps address the mobility of the thoracic (mid-spine) that is also prone to stiffness.
After you have addressed any stiffness you may have, its time to check and see the progress you have made. Always employ a test-retest strategy when performing mobility exercises. This allows you to see if the tools you are using are effective in addressing the change you desire.
Performing a deep bodyweight squat is a great way to assess any changes. Also attempt a deep pistol squat. Do you notice anything different? Our goal is to make a lasting change in our overall movement pattern of the squat. Mobility tools are only effective if they carry over to an exercise we’re trying to work on.
To learn more about how to improve hip mobility, check out this blog: squatuniversity.com/2015/12/2...
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Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: store.3d4medical.com/applicat...
Music credits
Opening & closing track by JookTheFirst: / jookthefirst
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Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
Special thank you to Evan Pierson Productions for his help in making this video!

Пікірлер: 121

@SquatUniversity 4 жыл бұрын

The #SquatUclub is now on KZfaq! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZfaq channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

@MichaelMantion 4 жыл бұрын

UG... I would love to watch your videos but you added music and ruined them. Very sad. Oh well I will watch someone else because people who add music to videos aren't smart enough to understand why its a mistake.

@marvb_ 4 жыл бұрын

What kind of shoes do you wear?

@SquatUniversity 4 жыл бұрын

This videos winner is :Mattias Pettersson

@SquatUniversity 4 жыл бұрын

@@MichaelMantion Can you tell me why you don't like the music?

@SquatUniversity 4 жыл бұрын

@@marvb_ I'm wearing Reebok nanos in this video.

@angusvsdonuts 3 жыл бұрын

Hey, just wanted to save I was suffering from hip impingement for the past year or so, using this for 3-4 days along with the squat warmup I managed to squat pain free today. I cannot be more thankful! 😊

@Honor_Guide_Me Жыл бұрын

Rare is the fix that fixes everything. This is just one of those things. Eternal lowerback pain gone after i started warming up with these and hipthrusts. Thx Squat Uni!!

@annegoodwin2626 3 жыл бұрын

Thanks for the great guiding/instruction and detail of this stretch!

@DG-EditsMedia Жыл бұрын

You are among a small number of excellent coaches who know what they are doing and for what 😊

@aslammandaviya2132 4 жыл бұрын

I'm fully agreed with your statement. It's most effective stretch I have ever experienced. Thanks. :)

@SquatUniversity 4 жыл бұрын

You're welcome!

@dougfcrowe 2 жыл бұрын

Great tutorial as ever, really helping my mobility. Thanks for sharing 🙏

@umer1234100 4 жыл бұрын

Best stretch indeed! U r the best!🙌

@VuPham-vp9od 8 ай бұрын

the worlds greatest stretch ----- 3~5 rep/ each side (5s hold) (OH-Press/ Good Back Squat Position)

@basvanrhee 3 жыл бұрын

Great stretch indeed, thanks!

@dirtieharry87 2 жыл бұрын

Love this!! 👍🏾

@Silkencira1710 3 жыл бұрын

This stretch feels like a workout om it's own. I've turned so weak 😂

@MarilynFinland 2 жыл бұрын

Sameee

@drehardin Жыл бұрын

💪🏾Keep Going. It's Necessary

@BhajansAshwin Жыл бұрын

True

@sman53 4 жыл бұрын

Great stuff Doc

@SquatUniversity 4 жыл бұрын

Thank you!

@benisalarroo-lewis4309 4 жыл бұрын

#SquatUClub thank you. Putting this stretch exercise in practice as from today.

@SquatUniversity 4 жыл бұрын

Enjoy!

@yasemineec4875 5 ай бұрын

Amazing!

@anelveber250 4 жыл бұрын

This stretch single handedly relieved the numbing pain I had around my SI joint for years. I walked with a slight limp and had horrible pain deadlifting and couldn't lie directly on my pelvis but somehow this stretch alleviates my issues. Is there an idea of how that is possible?

@saranghaeclinic4904 3 жыл бұрын

Thanks 호식 always.

@zackdebaltzo7052 2 жыл бұрын

Thanks!

@unrealoneill Жыл бұрын

Love to see Healthy squat progression for chronic L4-L5 bulging discs with sciatic nerve damage and muscle imbalances. Lost reflex in left heel. Back goes out all the time. Can do body weight squats at 100 reps and lunges but need some pro tips for progression. 🙏

@WarmouC 3 жыл бұрын

After ''4 reps'' both sides dam almost fainted, huge sweat and breathed :D Legs felt like squating to failure :D

@wolmirduarte8609 3 жыл бұрын

man, your IG content is great, but this is legit!!!

@vimalbharne5925 4 жыл бұрын

Very nice video ,😁

@edwarcastil 6 ай бұрын

Second time watching, thank you doc

@eyupkaplan4620 2 жыл бұрын

Very good

@sampapalapa 3 жыл бұрын

Great analysis, thank you!

@andrewcampbell7030 4 жыл бұрын

Best bang for buck warmup pre lifting IMO No messing about, no ‘smashing’ etc, this then reps with increasing weight up to working reps

@SquatUniversity 4 жыл бұрын

It's the greatest for that reason!

@elijimenez7710 Жыл бұрын

Very yoga like no wonder it’s been helping me since my 2 car accidents- both non my fault 😢

@spacemansabs 4 жыл бұрын

Can you make a video about what to do if you have a twist in your upper body? One side stronger than the other and stronger side has a more flared out rib cage. Possibly related to scoliosis. Also tendon snapping over greater trochanter.

@gatozilla2607 4 жыл бұрын

I always make this stretch before lifting.

@SquatUniversity 4 жыл бұрын

It's a great one!

@lesliebook9785 4 жыл бұрын

any accomodations for folks with knee problems such as meniscus tears?

@candyczar 4 жыл бұрын

Hope your move goes smooth~

@SquatUniversity 4 жыл бұрын

Thank you!

@Yearjohn 4 жыл бұрын

great

@SameerKhan-sd9sn 4 жыл бұрын

Doctor, could you please make a video on DEADLIFT warm-up and How to perform DEADLIFT correctly. I really appreciate that doctor.

@SquatUniversity 4 жыл бұрын

I'll see what I can do!

@SameerKhan-sd9sn 4 жыл бұрын

@@SquatUniversity It's my gratitude to Thank you very much Doctor! I really appreciate and admire your support and guidance! Once again Thank you.

@apexzegreat2831 6 ай бұрын

gorgeous!

@barbinskeeescobar6213 4 жыл бұрын

Thanks for all your video's, really doing good on my squats now and the techniques... how can I get one of those squat university tshirts?

@SquatUniversity 4 жыл бұрын

You're so welcome! And under the video theres links to my TeeSpring store.

@MJ-wi1tc Ай бұрын

My should is partially frozen, can’t do the arm cross body but the overhead helps the locked up part of the rib cage under the scap which is hard to hit

@christophervaca7116 4 жыл бұрын

My range of motion is terrible this loosened me right up.

@rakshithshetty2957 2 жыл бұрын

Tried for the first time today. Could really feel the stretch. And can feel burning sensation in my back. Hope it's normal and will get better with regular practice.

@Freko2011 5 ай бұрын

No it means your gay

@dengyldneko 3 жыл бұрын

My body is SO stiff.. you just look like its the easiest thing on the planet.. well.. good job man! 💪

@kerem5766 3 жыл бұрын

I feel extreme stretch of my left hip flexor while doing it. If I do that before squats I feel slight pain on my hip flexor when I push(not at the bottom). Is it good thing,as far as I know You were saying that we should not stretch our hip flexor. I am not sure If I should do that or not ?Thank you for the video.

@willchinn4756 4 жыл бұрын

Awesome video. Thanks! Best warm up for squats after disk herniation?

@SquatUniversity 4 жыл бұрын

You're so welcome! And it depends on the person, but a warm up that consists of stability work like the McGill Big 3 will often be key.

@cracking_chris 4 жыл бұрын

Great Video! Can you tell me which digital Anatomy Program/App you‘re using for those illustrations? Thanks alot und greetings from Germany! Chris

@SquatUniversity 4 жыл бұрын

Thanks Chris, and I use Complete Anatomy by 3d4Medical

@XarmoPyroblast 2 жыл бұрын

You got tips for someone with a short torso and a long femur? I'm unable to reach the ground yet alone to reach the ground an rotate my torso...

@specter1001 3 жыл бұрын

Is this stretch safe for people with lumbar disc issues in the past? I wouldnt want to aggravate anything to cause reinjury.

@ght.s1732 2 жыл бұрын

mt bom!

@robertconroy8686 2 жыл бұрын

is this stretch safe to do if you have hip replacements?--thanks

@stevefirst1512 6 ай бұрын

Question: so in the starting poition should the back upper leg be at a ninety degree angle to the floor as the front lower leg is? And then from there you straigten up the rear leg more or less into the lunge position? Thanks anyone?

@immigranthustlemind8655 4 жыл бұрын

What type of shoes are you wearing.

@theylivewesee1674 4 жыл бұрын

can we get warm up progression for olympic lifts snatch, c&j??

@SquatUniversity 4 жыл бұрын

You bet!

@ISilentLlamaI 3 жыл бұрын

Super realistic for anyone who's a lil stiffer🤣

@workforbutt 4 жыл бұрын

Hello Dr I have a question my hip does not move freely as the other side, If I were to stand up and raze my knee as far as I can, the other does not the same it is less and with hip pain, abductor?fai? And advise I appreciate it have a nice day

@SquatUniversity 4 жыл бұрын

Start with this blog: squatuniversity.com/2015/12/01/the-squat-fix-hip-mobility-pt-1/

@sean770710 3 жыл бұрын

I feel a god stretch at my groin area, wondering if I did it correctly

@tinkering_dad 5 ай бұрын

Is there a name for this stretch? I want to put it in my workout app. It looks like a yoga triangle pose with a lunge, but I like to give workouts their proper common names.

@gothops2632 4 жыл бұрын

Jesus Christ, you're flexible! I cannot get anywhere near that degree of stretch!

@Silkencira1710 3 жыл бұрын

Also, what can i do if the thoracic part of the stretch is hard. I cant rotate enough to feel the stretch in my back.

@alishaer440 2 жыл бұрын

I would say you should work more on your thoracic spine mobility

@TheLingnerFamily 3 жыл бұрын

Deadlift shins.

@waynewills3509 4 жыл бұрын

#squatUclub

@darthvader20150 4 жыл бұрын

#SquatUclub pleasee

@willraynes455 4 жыл бұрын

#Squatuclub

@gabrielcortes2938 4 жыл бұрын

Hi friends, your videos are really great but could you give us the video in Spanish? : / That would be fantastic, especially for his followers of Latin America. :) :) I wish you many successes, they are incredible. Greetings from Picun Leufu, Neuquen, Patagonia, Argentina. PD: use google translator to write this paragraph haha XD

@Adil-tb8xo 2 жыл бұрын

Does anyone know the yoga name of this stretch

@jannik8092 4 жыл бұрын

irgedwer von da wimo da? 😂

@tbaylo4034 3 жыл бұрын

I never knew Murr from IJ worked out.

@acglass01 4 жыл бұрын

What the AF BMT?!?!?

@jordanaitetsi7876 2 жыл бұрын

100th commenter 🙃

@elijimenez7710 Жыл бұрын

Congratulations

@matthewmarshall6860 4 жыл бұрын

#SquatUclub

@ea5266 4 жыл бұрын

#SquatUClub

@lukailersic6068 4 жыл бұрын

#squatuclub

@an1ketsharma 3 жыл бұрын

This is a yoga aasana 🤦🏽‍♂️

@elijimenez7710 Жыл бұрын

Yoga is a true healer

@Ricky-vx9lv 4 жыл бұрын

#squatclun

@dslovesau 2 жыл бұрын

God! Get in with it! This is stretching..not brain surgery. Get to the movement. We don't need an anatomy class. I'm done

@edgetransit3320 4 жыл бұрын

I swear i thought you said hey everybody im dr horseshit lmfaooo

@TheGrandArchitectofRa 4 жыл бұрын

#youreallclowns

@Boom-oq5yj 3 жыл бұрын

Super frustrating video man. Just do the motion first, show it in slow-no 3 or 4 times, then do al the explaining. Try to do this yourself first time and you’ll see.

@elijimenez7710 Жыл бұрын

I agree but he still do a good job.

@dahisano 4 ай бұрын

You know the fast forward button is a thing…you can use it as many times as you want.

@rajahaseeb8418 Ай бұрын

Forward it dumbo

@Reg4JesusChrist 17 күн бұрын

This gentleman is the ultimate professional. It is a teaching video, not a demonstration video. Not frustrating at all. Excellent tutorial.