How To Fix Your Squat In 30 Seconds Or Less

No one squats right.

Okay, that’s a blanket statement. But let’s go into Globogym in Anytown, USA. Maybe there will be someone squatting, if you’re lucky. (More than likely: they’re doing curls in the squat rack.)

Even if they are … they’re not squatting correctly.

You Need To Hit “Depth” …

In order for a squat to be a squat, you need to hit parallel or deeper. Even when people THINK they’re hitting parallel, most of them still AREN’T. What we’re going to do today is help you fix your depth and the flexibility necessary to maintain that depth, with ONE simple movement.

A lot of beginner squatters almost instinctively want to squat in front of a mirror. They want to see their form, make sure they’re doing it “correctly”. But this is wrong.

You need to develop physical recognition and awareness of what your body is doing, and you need to develop the flexibility to hit that kept. That is exactly what one kettlebell will help you do.

Dan John’s Kettlebell Squat Drill

This is a drill inspired by the great Dan John.

• Grab one kettlebell (light for now) by the “horns” with both hands.
• Keep your elbows in tight (not flared out and up) and the bell close to your chest.
• Feet should be slightly wider than shoulder width, with your toes out, around 30 degrees (check out the swing article on this blog, this stance should sound similar).
• Now, you are going to squat DOWN–think of squatting down, getting your hips “between” your legs.
• The kettlebell is a little extra weight to help you get down, but you really want to focus on PULLING your hips down into the squat.
• Don’t just drop down into the squat–feel yourself working with gravity, pulling down into the movement.

Now, We Fix Your Hip Flexibility …

Now, if you’re reading this article, you may have some flexibility problems. Once you’re down in the squat position, the kettlebell held by the handles, your elbows should be on the inside of your knees.

Push your elbows up and out, AGAINST your knees–and feel the STRETCH as your knees are pushed outward. The muscles of your hips are tight and preventing you from getting the proper depth, or being stable enough at the proper depth. This drill helps with both.

Time, Sets, Reps, Etc …

Breathe deeply and carefully. You can work this moment a number of ways, but to start, I’d recommend staying in the position for a few sets of 20-30 seconds.

You WILL feel this.

And in one of the few moments I tell you to use a mirror, go ahead, just for shits and giggles, and check yourself out–this method of squatting lets you get far below parallel.

Do this drill EVERY day! Proper squat depth awaits you, my friend.