Drill Setup and Execution

At the chosen squat depth, the person should take about five quiet nasal breaths with long exhales and a pause afterward. The drill should be performed only as deep as the person can maintain the desired position. The standard setup uses a dowel or PVC pipe and a small ball between the knees. The feet point forward, the ball is placed between the knees, and the dowel is positioned against a stable support. The first movement is tucking the hips, and exhaling during it helps drop the rib cage and organize the trunk. The shoulder should stay aligned vertically over the middle of the foot during the drill.