Knees

The drill reinforces knee tracking as part of improved squat mechanics. The kettlebell bow is presented as useful for supporting the knees. The knees should remain centered during the ascent. A key cue is to keep the knees centered throughout the movement. Squeezing the ball between the knees is part of the return-to-standing phase. The exercise rhythm pairs lowering on the inhale with squeezing the ball and standing tall on the exhale.