Range of Motion

Range of motion is the one physiological dimension that does not have to decline with age if consistently practiced. Cultures that routinely squat, kneel, and sit on the ground show near-zero rates of hip osteoarthritis and elderly fall risk. The drill uses a limited range of motion rather than a full squat. Normal shoulder rotational range at 90-degree arm elevation spans approximately 160 degrees. The ability to lower to a cross-legged position and rise without using hands, knees, or forearms correlates with longevity as a proxy for hip mobility and movement problem-solving. The arm does not travel far behind the body during the pull. The descent starts from the top position by pushing the knees forward and moving straight down. After reaching the target depth, the lifter returns upward while keeping the ribcage and pelvis stacked. Range of motion is limited by the core's ability to maintain control. Restricted range of motion is often invisible to the individual because the body compensates successfully. The legs should be straightened as much as possible only while maintaining control. Chasing depth with the humerus beyond what the scapula drives is explicitly discouraged. Los…