Deep squat prying

At home Everyone

EasyAbout 3 minOn your own

Sitting in the bottom of a goblet squat and rocking gently, using the elbows to ease the knees out. Opens the hips and ankles for a catcher's crouch and fielding.

Video: Muscle & Strength

Set up

Hold a light kettlebell at your chest, feet about shoulder-width apart.

You need: A light kettlebell or dumbbell

Steps

Squat down as deep as is comfortable
Rock gently from side to side, using the elbows to push the knees out
Stand up when the time is done

Coaching points

Chest up
Heels down
Relaxed breathing

Adjust it

Easier

A shallower squat, or hold a post.

Harder

Stay down longer.