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Squat Thread The Needle with ViPR

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Published on Jan 25, 2010

Benefits:
This exercise provide a rhythmical way to load the posterior chain of muscles
A great exercise to train the anti-gravity muscles

Pre-requisites:
Ensure that you have good mobility through the ankle and hip structures
Ensure that you do NOT have any limitations in the spine (i.e. limited mobility and/or pain)

Preparation:
Use the grip shown
Make sure that the feet are a comfortable width apart as the movement will require a thread through the legs
Maintain a tall or straight spine throughout the movement

Movement:
Begin with the ViPR at chest height and rotate the ViPR a quarter turn
Thread the ViPR through the legs as you begin your squat (maintain a tall spine)
Return to standing, rotate the ViPR a half turn (as shown) and repeat the action

Regression:
Limit range of motion

Progression:
Add a jump

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    • Standard YouTube License

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