Uploaded June 2013 | Updated September 2026, 2 hours ago
Forgive the vertical video, and the brevity. The point here is to focus on a part of the lift not often focused on--the hole. Spending some quality time here can do a few things. It can mobilize you into a better position of power coming out of the bottom, it can allow you to stay tight through the bottom phase of the lift, and it can force you to hit depth much easier.
Feel free to add variations to this:
• voodoo floss your hips/knees
• toss a micro band around your knees and force them outward
• perform both with squat shoes and without to feel the difference in your center of gravity and tightness
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Coaching and Prep:
3dmusclejourney.com
Supplement Sponsor:
illpumpyouup.com
Forgive the vertical video, and the brevity. The point here is to focus on a part of the lift not often focused on--the hole. Spending some quality time here can do a few things. It can mobilize you into a better position of power coming out of the bottom, it can allow you to stay tight through the bottom phase of the lift, and it can force you to hit depth much easier.
Feel free to add variations to this:
• voodoo floss your hips/knees
• toss a micro band around your knees and force them outward
• perform both with squat shoes and without to feel the difference in your center of gravity and tightness
---------------------------------------------------------------------
Coaching and Prep:
3dmusclejourney.com
Supplement Sponsor:
illpumpyouup.com
