DRASTICALLY IMPROVE YOUR SQUATS (4 Count Squat Depth Mobility Drill)

This is a fantastic mobility drill to improve your squat dynamics.
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[@dleiros]

I have been watching your videos and recommend them to my friend, because of how succinct and well made they are. I never leave comments but I wanted to let you know of (one of many) people who are deeply grateful for the content and admires the way you do things. All the best to you!

[@MarkWildman]

Wow, thank you

[@zsoltvamosi-nagy]

You are a natural born teacher. I am impressed.

[@LanceMillerSeattle]

This is gold in value. Been a life long deep squat person and this was the missing fundamental.

[@christinagoodwin3783]

Thank you for telling us the techniques to work up to it so I didn't get discouraged out of the gate. 51 old female runner and I'm doing this!

[@adriandela510]

Use this movement when snowboarding, surfing, and skateboarding. Right on!

[@MarkWildman]

I’m a terrible snowboarder so I end up practicing a lot

[@andrewtaylor9799]

THANKS for including a recommendation for "people with more limited hip mobility". Some of us have issues...

[@7241cooper]

I am enjoying the swing class it is worth every dollar… as a 60 year old turning a year older this month I will keep you advised as to how your program is a tremendous steppingstone… as I’ve stopped with the CrossFit craziness a few years ago and have been searching for something that makes good sense, and my body gives immediate positive feedback to the process.

[@hasankhanwrites454]

'You can do it, it's just weird' Cracked me up😂❤

[@ktmtxt]

1:02 😂😂😂

[@missy3240]

I do these movements so many times every day because I am hanging out playing with a baby all day. Who knew it was so useful outside of crawling around and encouraging babies first steps! 🤗 ... also picking her up from that end position... it’s ends up basically being goblet squat with a 9 kilo medicine ball that squirms unpredictably around!

[@MarkWildman]

Like

[@mchammerabi]

Saw this video a couple of weeks ago. Wasn't even close to performing these. Been working on squat depth since then and did my first set from the floor this morning! Gluts and hips are burning a little :)

[@mikew8014]

Thanks so much for sharing your knowledge!

[@inglesconalan5360]

Another great video. Thanks Mark.

[@curlybill3966]

Good stuff Coach!

[@scottallen2190]

Love your videos Mark!

[@magicricky9726]

This one is a gem. Thanks!

[@warrenmorgan304]

Thanks a lot my clients will really appreciate this.

[@armedmariner]

You are incredibly helpful. Thanks man.

[@clarabartha1737]

Thank you Mark Wildman for your generous knowledge shared through these videos.

[@sparkscommunication6430]

Man this was an awesome way to warm up the hips and get into the perfect position before squats. I will start to incorporate it in daily warm ups even if it is not leg day. Gracias Mark!!!

[@kerry5586]

So glad I found you: you get straight to the point with really useful tips. Thanks!

[@Phillips1758]

Thanks for your brilliant videos Mark. Content is straight forward, relatable and well explained

[@TheMigueloangel]

Thank you! I am glad I found your channel. This movement is very helpful for my mobility

[@blakegardner6087]

To the point demo's, nicely presented.

[@markadkins9290]

YOU'RE AMAZING! CAN'T WAIT TO SEE YOU HELP ME A LITTLE, SEEING HOW IM STRUGGLING A LITTLE AT THE MOMENT.

[@mr.stingray8709]

With every new video I like your channel more and more.....better! 👍

[@truthhurts...6574]

This is a awesome move to warm up for squats. Thank you this was a huge help.

[@photogpaulw]

Dope exposure at 2:55 where you can see detail in the clouds out the window. My compliments to the Director of Photography. (And again, really appreciate all the videos.)

[@zaheersamuel6128]

I am loving this stuff ..

[@dianet2565]

Just revisited your channel and subscribed having watched several tutorials in a row (beginner's kettlebells in addition to this). I'm loving the valuable information, clearly expressed and demonstrated, without all the whistles and bells ;) Useful for my own training and to use in classes that I teach. Thank you.

[@ElreyRayo]

Hola, great instructor, Gracias from Texas!

[@davidkymdell452]

Such a good pattern....nails a lot of potential issues in one go. Pec tightness, upper back, hips, ankles

[@ponkanshii]

Here is a 6’2” giant being limber whilst over here is a 5’2” rock 😅 You are an inspiration, sir.

[@goyaliza]

Thank you for not just breaking it down but adding in alternatives to get there.

[@thatonegirl6880]

I just paused the video and tried it, I don’t really have the shoulder mobility for it. Thank you for show what we should do to get to mastering this move.

[@farstrider79]

Nice drill, I added it to my shadow boxing/HIIT routine. It's nice to have new ideas to keep it fresh!

[@206coconutz]

I really appreciate the progression demo, Mark. Having 10 and 7 month old hip replacements I see this as a great way to continue improving my hip ROM and squat depth. Thank you.

[@aliciagonzales8195]

Wow amazing thank you for solving problem getting up from floor without hands excited to work on NEW helping method

[@ralphnevill6171]

Have tried these for a week now and have gone from 10 mats down to 4 - feeling pretty pleased. This really works your core way more than it looks with Mark doing it :p

[@deividgomes.comunicar]

This channel is so good!

[@fabianaubry3555]

Great vid!Thanks Mark :)

[@hamNch33ze]

Cool, thanks!!

[@AkulSamartha]

Wow.. never seen this exercise before 👍👍

[@StephanPanter]

helpful! tnx 👍

[@sqeric48]

I was surprised how difficult it was for me to get that second hand to the floor. OOF! Excellent warm up and channel, Mark. We post many of your videos to our WoD page during this Covid lockdown since we checked out KBs to our members for homework. I'll make sure our members give you a like here. Great content and instruction.

[@MarkWildman]

awesome. thanks.

[@sanpablos39]

This is awesome 👍🏾😎

[@heckl0r]

Is it possible for you to make a video on shoulder mobility as well please? I'd love to be able to do an overhead kB squat but my shoulders say nooooo. Thanks again for all the amazing lessons!

[@Rid3thetig3r]

Thanks Mark.

[@marklefley536]

That is a belter of a move. When I saw it, I didn't think I'd be able to do it; I'm 61 and one of my hips gives me grief. I was really cheered up to find I could. It's part of the morning routine now. Thanks very much.

[@benvanheerden2395]

Love your work. Absolutely going to use this a When working with my Krav classes.

[@MarkWildman]

Perfect for Krav

[@MarkWildman]

I have a whole series based on krav

[@theheartcore6200]

Any thoughts on programming very first kettlebell program?

[@Coach-DC]

Great drill.

[@philstyles5384]

Any preference as to the order of execution if doing the rock bottom front squat (which I love) with this? THANK YOU. i knew you would know about that Heaven and grip stuff. Stay chilly.

[@robertw2953]

Very helpful!

[@MarkWildman]

Glad it helps

[@antonomaseapophasis5142]

I know nothing about martial arts, but I do know something about having gotten a bit older In both you can find yourself on the ground in need of an efficient way to get up I have looked around (from Feldenkrais to Japanese samurai movies [samurai have to get up w dignity, can't show butt to feudal lord]) for movement to incorporate into daily exercise This is what I have been looking for

[@kevin7270]

Could you explain how core engages when lifting the top of the head? (And disengages when chin is up) Any exercises to strengthen this association?

[@williamcorreiagusmao9836]

Great!

[@aditzareyes4609]

These are harder than they look. Tried them out today and after 4-5 goes my body got the jist of it. That whip-around is key! I'll be feeling these tomorrow :D

[@salimosman8188]

Great vid..later half looks doable ...👍👍👍😊

[@juliehock6059]

Salim Osman Yes I agree - I think that I will have to start with having a higher point to touch on., A very good instruction,

[@katesemple555]

Your videos are my favorite on KZbin right now! I binge watch them on night shifts. Tried this drill out as I was watching and was happy to find I could do it from the ground no problem. Definitely adding to my warm up from now on. I'm about a month into getting back into kettlebells, 1 year post op from a lumbar fusion. I had never even heard of clubbells before your videos and now I'm excited to try them too. I just don't know if I should buy one and jump in or wait until I'm in a bit better shape first. 3 years of no lifting has left me pretty weak everywhere.

[@philstyles5384]

Have you tried to buy any equipment lately? Every sports team of every sport is under stay at home right? Who do we think is going to buy stuff to work at home? THE WHOLE COUNTRY!

[@billbuyshouses7077]

I’m a high level senior golfer and have been using a heavy club performing shield cast and circles plus progressive swing speed training. My shoulders are showing definition and this morning my swing speed increased 5mph to 119!

[@Phillips1758]

BillBuys Houses from 5mph to 119mph, u taking speed

[@dayleclarke4433]

@@Phillips1758 you read it too quickly 😂

[@zaazathabaza2701]

I want to say that I just found your channel, and I love all your videos, I found them very instructive and easy to follow, I am working on mobility at the moment because I am dealing with left shoulder bursitis, patello femoral syndrome on my right knee and to top it off I have SI joint pain. My next question is can I still apply these movements with certain modification?

[@MarkWildman]

most likely

[@lighjd53]

A first for me. Thank you for knowing what we need

[@willstewart9902]

Neat! Simple enough to be useful for an old guy.

[@geeemm909]

Honestly thought my hips were flexible enough to be able to do this - I was wrong! Great exercise, much work to do.

[@eddiek8399]

Hi Mark, now that I can do this exercise much less difficulty. Are there more of these body weight mobility exercises that you have in your back pockets? All your exercises are awesome!

[@MarkWildman]

a billion... haven't even gotten that far yet. but there should be... 40 videos coming up with the release of the app

[@FvckN0]

Hey Mark, I train jiujitsu and I dislocated my shoulder. In process of recovery I discovered your channel and stuck to the one handed clubbell exercises making immense progresses. However, I am left with a sensation of instability when posting in this crab position either on my arm or elbow. It also affects my security when doing a front/side roll on the mats. Any idea how I can regain a sense of stability in these areas? I will definitely try this crab to squat drill. Thank you

[@kellseewellsee4910]

I haven't trained in martial arts and am so happy that you demonstrated this. I cannot come up from the ground with flat feet though I can squat low flat footed. Will this come eventually with more practice coming from the floor?

[@nothersheep]

You might want to look at some inward rotation exercises, and some psoas recrutement exercises. Eric Wong has a good psoas recruitment thing in one of his squat videos. Hope that helps.

[@dewildeworld6766]

Glad I found this channel new sub bell on

[@MARSxHILL]

Hi Mark. What do you think about Pavel's program that involves step overloading (16kg, 24kg, 32kg) instead of progressive overloading? He argues that one of the main benefits, among other things, is that you assert ownership of the current weight before advancing to the next one. He also sees a benefit in the shock a heavy weight. Do you think one method is superior over the other?

[@robertlehnert4148]

At age 59, I'm HAVING to jump up in weight with my DIY KBs-- going up from 26 pounds up to 42 on squats, swings, and cleans (no press following the cleans) Yeah, it's a shock but I think a good one.

[@matsuwd-emethdaath4002]

You are usually stronger than you think

[@MarkWildman]

both work. i do mine because of the people i work with. injuries are unacceptable in the movie biz. if someone gets even a minor injury, then i have to explain my methods to very upset producers.

[@sapitos4]

um, a bit confused: do you use the one hand touching the ground to PUSH you to the squat position (1:13 ), or do you use the motion of crossing the arm across your chest (1:49 ) as you rotate (momentum?) to get you into squat position?

[@chicagoradtech]

Both

[@jeelostermos7056]

I find I have a hard time to keep my back straight deep in the squat. Otherwise I can do the movements. Should I use some mats or keep at it without and just hope this will fix the back position with time? Thanks again for clear and informative videos.

[@native_wun]

Across all of his content, I've never heard him encourage anyone to stick it out regarding an imbalance or a weak spot, in hope that'll fix itself. I think he would tell you to work the mats (or any adjustable height) and build up your foundations properly 😊

[@orestisnalmpantis]

Heeeyyy you promised to show us how to program our training ! come on man quarantine will be over soon and we all have to turn back to chips and chocolate :P Thanks for you videos btw

[@MarkWildman]

Tetris of training. I gotta do that this weekend

[@TheDawch]

Nice drill. What do you think about doing this with weighted vests as a strength exercise, once one has achieved full mastery with just body weight alone?

[@MarkWildman]

great idea.

[@Talisk3r]

Great exercise. I've been doing it for a week now and it seems to helps. Any advice on squatting with restricted ankle (from years of injuries playing basketball)?

[@MarkWildman]

Which range is limited

[@Talisk3r]

@@MarkWildman My ankle dorsiflexion. Both feet if I compare to my GF or my 3 years old but especially my left. I think it's preventing me from doing basic human thing more better. Squatting lower in particular. It's really hard if I don't hold something or a weight. I've tried a bunch of thing from youtube like calf massage, heavy elastic to hold my feet in place but it only last a few minutes.

[@MarkWildman]

@@Talisk3r annoying answer in 3 parts. 1. deck squat progression 2. (super annoying answer) pilates reformer with a level 4 instructor 3. (super fun answer) run all the club basics on the black up side of a bosu (that's a secret technique..... totally works)

[@Talisk3r]

@@MarkWildman Wow I'm so impress with the quality of your answers. 1. Make sense. I cannot cheat my ankle out of it. 2. A what!? They have levels? So... not a pilates class ... IT IS an annoying answer. Kind of hard to find these days. 3. Funny. I just received my first Iron Club (because of you). The pendulum thing, keeping my heel on the ground actually hurt my bad ankle. Guess i'm more limited as a human being than I though. But it's definitely looks like a good way to reclaim my humanity... that little part at least. Thank you so much for getting back to me. I'll give it my best.

[@MarkWildman]

@@Talisk3r im putting the whole single arm progression in my app if i can just get the app company to understand the progression. if your ankle hurts.... half cycle first. them full century cycle. slower is better for this.

[@markhooker8520]

Though I have never had a shoulder injury, I have nowhere near the shoulder mobility required to simply place my hands roughly shoulder width apart behind my back, as you do in the video.

[@jamesbyron8103]

Cool drill Mark. You said to use the weight of the arms to drag us back into the squat position. I can just about do it... but my back rounds. I guess that's because I need a bit more weight to the front to be able to balance in the squat. Does that mean I have to regress to the mats?

[@MarkWildman]

no... its unloaded so just get there and it will improve over the course of a few months

[@jamesbyron8103]

@@MarkWildman thanks for the answer Mark. Awesome channel.

[@fronkobv]

Any ideas what to do if the Achilles is shorten through injury? Thanks

[@jeremysutton3003]

Find a good bodyworker?

[@chiefwahoo4547]

Playing the video at .25 speed is hilarious. You sounded hammered.

[@dannybut29]

When is this app making an appearance?

[@mattiauk]

I need to push with my grounded hand, on top of the swing, to be able to stand up. Is that ok or does it negate the purpose of the movement ?

[@MarkWildman]

That is fine

[@ktmtxt]

Jack Black's coach? With this quality content? Dude's gonna be an Internet legend. This video was extremely helpful as I train BJJ, calisthenics and football (not American football). Keep it up sir 💪

[@paschamcalister5301]

What's black ball?

[@beepsilver]

At .44 you talk about starting with hips up or down based on skill level. Advanced, hips up; normal person, hips down. Can you clarify this; I have no idea what this means. Thank you--looking forward to some mobility benefits :D

[@crossfithammerschmiede]

At 2:54 he demos the top down version.

[@RaSheedapower]

if you can do this with knee issues I know I can do this. all I did was get fat my knees are practically fine just out of practice. This will definitely help when I dance( I'm an amateur but I enjoy dancing.)

[@Hanssupansnow]

Nice, as a warm up, Thx for sharing, I have a right limited structural ankle movement due to a severe mountainbike accident so I have to put my right heel of the ground.

[@MarkWildman]

Put them both on the ground. Work that ankle

[@yeasirarafat1003]

Any suggestions for 12 months after discectomy surgery patient

[@MarkWildman]

Tons.... I’ll start making videos. I know lots of people with that... (trimming bulging disks correct?)

[@yeasirarafat1003]

Yes. Trimming the bulging disk is correct . Can such patients do the above move ?

[@dome_node]

how did you injure your knee?

[@MarkWildman]

Circus suicide dive 30 ft fall.... don’t do that... it’s bad

[@bobestrada1]

Are your shoes zero drop? If so, what are they and how do you like them?

[@MarkWildman]

These are 1 cm up I think. But most are zero drop. These are 5.11 8 inch desert boots

[@matsuwd-emethdaath4002]

3 ppl have squatted to the 4 count...they have yet recovered from the position 😂

[@kaypierce8593]

Should you do this with bad knees?

[@MarkWildman]

I have very bad knees

[@andy_in_nh9243]

To think I almost sold my mats! Now with this and the Deck Squat, they’ll be used again and again!

[@MarkWildman]

Keep those mats!!

[@andy_in_nh9243]

@@MarkWildman I will now. All my BJJ buddies moved away or stopped rolling, so there wasn't any use for them, until I saw your videos - thanks!

[@KarateRustamRoshchin]

💪🙏🤙

[@furoshiki9348]

My issue seems to be poor ankle mobility. And the static stretches typically recommended have never seemed to work.

[@MarkWildman]

this will most likely help

[@KNiang-px9um]

Was this guy on a fitness show years ago with Jackie somebody???

[@henridenavarre7892]

Excellent, can't do it, humbled again. This is - essentially - ATHLETICA

[@hayesdabney]

Wildman.

[@jasonmurray4714]

I can see how this could lead to a low bridge as well.

[@MarkWildman]

there's a bridge roll drill for this..

[@jasonmurray4714]

@@MarkWildman Got a video on that yet? I tried to find something but nothing from you popped up.

[@guam58]

You want your toes pointed out to open up hips which will allow you to squat deeper. Toes pointed out is actually more natural for your body. Make sure to push knees out. Do not allow knees to cave inward.

[@tkpault]

Ah. Matrix getup.

[@kaypierce8593]

Never mind I needed to finish watching sorry.