Skip to main content

Prying Goblet Squats - Try this incredible warm up exercise

Try this Prying Goblet Squat for an increase in your squat mobility. This exercise is great to do with a light bell before you do Goblet and Double Kettlebell Front Squats. 
Here is why we do them. 

- opens up your adductors and groin area.
- creates a deeper squat
- grooves a more efficient Goblet or Double Front Squat
- activates your abductors 
QUICK TIPS

- grab a very light bell by the horns
- Stand about shoulder width apart.
- INHALE, then pull yourself down in to a comfortable squat with your elbows touching the insides of your knees
-make sure heels and toes stay on the floor without coming up.
- Gently push your elbows in to your knees to pry them apart to open your squat wider which will gently stretch your groin and adductors.
- Drop your hips down further, once you've opened up, and take deep breaths at the very bottom.
- Try to keep your chest up and tall without collapsing your shoulders.
- HISS and EXHALE to stand up safely. Very important that you use your breathe on the way up. 
*note the depth you'll get with the prying squat is lower than a loaded goblet or double front squat. You only relax in to a stretch with this type of squat when you have a VERY light bell or no bell at all.
Try this and let me know what you think!

VIEW video HERE on Facebook if you don't have Instagram or view on Youtube here.








Try this Prying Goblet Squat for an increase in your squat mobility. This exercise is great to do with a light bell before you do Goblet and Double Kettlebell Front Squats. Here is why we do them. - opens up your adductors and groin area. - creates a deeper squat - grooves a more efficient Goblet or Double Front Squat - activates your abductors QUICK TIPS - grab a very light bell by the horns - Stand about shoulder width apart. - INHALE, then pull yourself down in to a comfortable squat with your elbows touching the inside of your knees -make sure heels and toes stay on the floor without coming up. - Gently push your elbows in to your knees to pry them open wider to gently stretch your groin and adductors. - Try to keep your chest up and tall without collapsing your shoulders. - Drop your hips down further, once you've opened up, and take deep breaths at the very bottom. - HISS and EXHALE to stand up safely. Very important that you use your breathe on your way up. *note the depth you'll get with the prying squat is lower than a loaded goblet or double front squat. You only relax in to a stretch with this type of squat when you have a VERY light bell or no bell at all. Try this and let me know what you think! #mobility #squats #laurensplayground #laurenbrooksfitness #dropitlikeasquat #deepsquats #strength
A video posted by Lauren Brooks (@laurenbrooksfitness) on

Comments

Most Popular Posts

What Doctor's don't tell you after a C-section

I have now been through 2 C-sections since writing this blog post and thankfully I've recovered beautifully from both with the appropriate progressions. For those who are new and are just finding me. WELCOME! First let me say I did NOT want a C-section. I did everything in my power to avoid the first and even the second. I'm a kettlebell fitness strength and conditioning coach who relies on her body to share, teach, educate, and I was under the impression that having to give birth via C-section would and could destroy my body and career. Boy was I wrong! If you're feeing the same way, start by reading this article I wrote many years ago that still applies today! Many people have asked and here is part of my experience.  I don't claim to be a medical expert but not only have I successfully healed my C-section, my abdominals are no longer numb, and I've successfully helped others who've had multiple C-sections (even some 20 years ago) find their core aga

5 Year Blog Anniversary and Giveaway

My blog was born March 10th of 2007, 5 years ago, with this  post  that started it all.  It all started 6 weeks after giving birth to my first baby.  The purpose of this blog was to share my journey of embarking as a new mother recovering from a C-section, lost strength, and fitness.  I wanted to share my struggles and perseverance in getting back to my pre-pregnancy self all while enjoying my new road in to motherhood.  I felt this was an easy and convenient way for friends and family that live all over the world, to see photos of my children and updates about our life.  What an amazing experience it  has been for me.  I never thought blogging my experiences would turn in to so much more.  Through my blogging I got the chance to connect with so many wonderful people around the world.  I never fully understood how powerful the stories would effect so many people.   It's truly been an honor.  Being able to continue to drive motivation and hope in to someones life by sharing my life