Hip, Ankle, Knee Mobility—Kettlebell/Bodyweight Deck Squat Combo

This combo consists of several exercises tagged on around the deck squat. The deck squat on its own is already an awesome exercise for anyone. I mean, who does not want to be able to get up after falling or being pushed over, without much effort?

Not only is the deck squat cool and functional, but it also provides plenty of benefits. I created this combo with the following exercises:

  • Bridge
  • Hip up
  • Hip up into deck squat

This combo is great for anyone to increase flexibility, but especially BJJ/MMA fighters, and can also be used as a warm-up.

Benefits:

  • Thoracic spine
  • Ankle flexibility
  • Hip mobility
  • Core
  • Overall strength
  • And more…

 

You can use a kettlebell if you want more resistance for the core and work on your shoulders. You can and should also work with a kettlebell if you’re having trouble with the deck squat as it gives you leverage by punching the weight out to provide counterbalance during the standing up phase and getting down phase.

You can also do this without weight and that should be your ultimate goal to be able to also do it without weight so that you know you’re only using the weight to add extra resistance.

Another great exercise which fits in really well is the hip escape, which would look like this:

  • Bridge
  • Hip escape (both sides)
  • Hip up
  • Hip up into deck squat

 

This combo is part of the CAVEMANROM suite of exercises. Kettlebells for mobility, flexibility, and strength.

 

Why?

The bridge is to work the posterior chain muscles, the hamstrings, calves, gluteals, etc. The hip up is to work on thoracic flexion (think crunch), the second hip up is to gain momentum for the deck squat, and the deck squat works on your ankles, knees, hips, and much more.

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