The legendary strength coach Dan John breaks down a lower-body kettlebell flow exercise in a new video, which takes the goblet squat into the overhead squat.

3 Minute squat test - Stand quickly every 30 seconds (he was only using 20lbs)
Can do curls during it!
https://www.youtube.com/watch?v=ZwtbLFbICwY

Ankle Dorsiflexion range of motion is one of the most neglected - but important - ranges to work. If you have a history of ankle sprains, overpronation or flat feet, chances are your ankle dorsiflexion needs to improve.

But conventional static stretching will not give you the results you're after and could even increase your risk of achilles tendon issues or calf muscle strains.

In this presentation, you'll learn exactly why dorsiflexion ROM is so important, how it contributes to both performance issues with squatting and sprinting, as well as injuries like achilles tendinopathy, ACL tears, ankle sprains, hamstring tears, patellar tendonitis / PFPS and more.

You'll also discover my powerful 4 exercise routine called the Ankle Dorsiflexion RSR, which stands for 'Range Specific Routine', that will increase your dorsiflexion ROM in as little as 2-4 weeks when you do it 2-3 times a week (it only takes about 15 minutes to do).

ANKLE DORSIFLEXION RSR

00:00 - Intro and Routine Details
04:44 - 3 Indicators You Need More Dorsiflexion
05:13 - Test Your Dorsiflexion ROM
06:46 - Exercise #1: Active Self-Myofascial Release Technique
08:28 - Exercise #2: Banded Dorsiflexion Mobilization
09:46 - Exercise #3: Ankle Dorsiflexion Level II ERE
11:56 - Exercise #4: 1-Leg Anterior Reach

You have 10 minutes.

Bottoms down.

Exposure to positions!

Proper mechanics during the squat is all about maintaining proper core stability. If core stability is compromised strength and power is lost.

https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/

Level 2 Corrective (Bird Dog)

Stage 3 Corrective (Zombie Squat)

Recommended sets/reps: 2-3 sets of 5 repetitions

Side Planks

Goblet Squat Hold

Proper bar position in the low-bar back squat results in a favorable back angle that facilitates hip drive.

Mark Rippetoe gives an explanation of the grip and bar position in The Squat as detailed in Starting Strength: Basic Barbell Training.

More information available at www.StartingStrength.com

Routine

A1. Kit Laughin Stick Drill - 120s
https://youtu.be/X1nxYoWA0GI?t=1m34s
Sets: 1

B1. Dynamic Calve Stretch - 10r + 30s per side
Sets: 1-3

C1. Weighted Dorsiflexion ERC - 3r + 10r per side
Distraction technique: https://youtu.be/ILSbK8RnGdI
Sets: 2-4

Integration: Heels elevated goblet squat - 10-16r

The following squat mobility drills and exercises will increase ankle and hip range of motion.

• Hip Flexor March: 2 x 10 L/R

• Glute Bridge: 2 x 10 L/R

• Side Plank: 2 x 30-45 sec

• Seated Hip IR: 2 x 10 L/R

• Squat Hip IR: 2 x 10 L/R

• Calf stretch 1-1.5 min L/R (angled as well)

• Knee to wall: 15 L/R

• Tib ant squat (front to back): 2 x 10

• Tib ant squat (side to side): 2 x 10

• Overhead squat: 3 x 10 + 20 sec

To bring everything together the overhead squat is one of the best mobility exercises.

Here is how you can use a stretch band to help prep for deadlifts and squats (yes, swings too). The band gives you resistance so you can feel yourself actively pushing your knees out to get your femurs out of the way—making space for a deeper hinge (and inviting your glutes to the party). You can also amp your proprioception by “feeding the defect”—the band will naturally pull your knees in. You need to fix it. Alternate legs for even more awareness. See how your lift’s setup feels after a few sets of these.

As human beings, we learned how to squat from a very young age—and usually from the bottom up as part of our developmental patterns. Children often spend lots of time in this position and as a species, we spent a lot of time shooting the breeze hanging around fires and making things here, too.

Improve your squat and deadlift with this simple drill you can do at home. Here's how.

1. Stand facing a wall with your nose and toes against it. Your feet should be slightly wider than shoulder width with your feet angled out very slightly.
2. Squat down as far as possible with your arms hanging between your legs. (I prefer this to the variation where the arms are kept high.) With each rep, you should be able to drop a little farther.
3. Perform 3 sets of 15 reps every day until you can drop your hips below your knees.

The hip joint is one of the most mobile in the body, so why can’t you move yours? Most people I know waste their time with:

Foam rolling
Couch stretching, and
Lounging in pigeon pose