You asked, so here it is. A little follow-up video to yesterday's DM. Here I'm demonstrating bottom-up squatting. If you watch the entire video you'll see that I'm demo-ing a few different ways to get into the bottom of the squat. You can use a pole/supporting structure to lower yourself. You can start on your hands and knees. You can start from sitting if you want. The point is simply to assist yourself into the bottom of the squat, find your balance, let go, then stand up.
In the video you will see that I gesture with my hand to shift forward once in the bottom of the squat. Now, this might not be the perfect cue for everyone, but generally what I find is that people have their weight too far backwards, and have not allowed their tibias to lean forward to bring their pelvis over their feet/base of support. That whole “don't let your knees come forward” is based off of bad science, and should really be “don't let your knees come forward first.” But we can chat about that more in a later post 🤓
A few tips: At the bottom of the squat be sure to engage your glutes/hip rotators, and push your pelvis forward/knees apart while maintaining that upright torso. Think of screwing the feet into the ground to generate torque at the hips. Activate the core to help maintain an upright torso (remember, this is gonna look slightly different for everyone based on your anthropometrics) and don't let the ol' knees cave in as you stand up.
Again, if you don't have the prerequisite mobility to get into a squat, then this isn't the best drill for you, though it can be helpful when added to mobility work.
