4 BEST Bodyweight Exercises for INCREDIBLE Mobility and Strength

In today's video, join me as we delve deep into the world of better mobility – a crucial aspect that can significantly impact the quality and longevity of your life. I'll be sharing insightful information about a fascinating study from Brazil and introducing you to the SIP Rise Test, a simple yet revealing mobility assessment. Stick around to discover the four best bodyweight exercises designed to enhance your mobility and transform your life.

1.Primal Squat: Stand in front of something you can hold on to. That could be a piece of equipment in the gym or a doorway. Make sure your feet are wider than your hips, and slowly lower yourself into the deepest squat position. Hold for 3-5 seconds, then use your legs, and if you need to your, arms to come up.

2.Dead Hang for Shoulder Mobility: Hang your dead weight off a bar without pulling up. Test your max hold, set a benchmark, and work to beat your own time. It's tougher than you think but excellent for decompressing the spine and strengthening wrists.

3.Hamstring Stretch for Hip Flexibility: These exercises target the hamstrings and adductors. Simply step back, hinge at the hips, bend the back knee, keep the front knee straight, and feel a stretch in your hamstring. If you don't feel the stretch, then you can lift your foot when you do it. Very the angle you step back at and you'll notice that you can go further, but also different muscles around the back of your hip will get stretched. Do it 10 to 15 times per side.

4.Pivot Stretch for Front Hip Opening: Combine the hamstring exercises seamlessly with the pivot stretch, step backward and forwards, contracting and relaxing the muscles at the front and the back of our hips, and we can also bring in our shoulders here to add to the work already done with the dead hang. Do 10-15 of these per side.

Follow along with the exercises, and witness the positive changes in your ankle, knee, hip, and shoulder flexibility. These bodyweight exercises are not only effective but also easy to incorporate into your daily routine. Don't forget to like, subscribe, and hit the notification bell to stay updated on valuable content. Share this video with friends who can also benefit from these transformative exercises.

If you're intrigued by the pivot stretch and want to explore it further in multiple directions, check out the link in the description for an in-depth guide. Here's to unlocking a more mobile and vibrant you!

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Timetags:
00:00 Intro
00:31 Sit Rise test
01:46 Primal squat
04:02 Dead hang stand
05:43 Hips hamstrings
06:53 Cossack squat
07:25 Pivot stretch
08:38 Outro

#mobility #BodyWeightExercises #Fitness #Health #Wellness #Exercise #Flexibility #FunctionalMovement #JointHealth #Longevity #PrimalSquat #DeadHang #HipFlexibility #ShoulderMobility #ExerciseRoutine #StrengthTraining #HealthyLiving #FitnessTips #WorkoutAtHome #MoveBetter #SeniorFitness #InjuryPrevention #ExerciseMotivation #HomeWorkout #LifestyleTips #MobilityTransformation

[sirrobinofloxley]

Great video, as always, will try the 7 minutes hang, thanks man!

[annettaholmes]

These exercises targeted specific areas that I did not even know were tight until I tried to move into the exercise position. Excellent exercises.

[tbohm]

Amazing. Thank you! I know I need to improve my dead hang by about 500%

[alexis]

Very useful information! Thank you. I will focus on these exercises. (I literally had a dream the other night that I was able to do a primal squat and in my dream I was so happy. I woke up and realized it was just a dream, but I would love to truly do that some day!) I find that when I try to squat all the way down it puts a lot of pressure on my knee joints so that is what holds me back for now.