02.04 Key Points- Squat — Transcript

02.04 Key Points- Squat — Transcript (English)

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Transcript

Welcome to the first Key Points lesson.

We’re going to look in detail how we would approach a squat in Baseworks.

Let’s take a look.

First of all, the basic stance.

We will start with the feet hip width apart.

Not shoulder widths, but hip width.

Looking from above, that would mean that the outside edges of the feet are parallel.

And depending on the shape of your foot, for some people it may result in an impression that the toes are lightly turned in.

So that’s the feet position.

And also before we begin the squat, what we do is that we draw the shoulders down, we lightly spread the fingers to activate the hands.

And you need to imagine that somebody is pulling on your arms towards the floor.

So shoulders drawn down, extend the spine upward.

The neck is straight in line with the rest of the spine.

And from here, as we’ll see from the side, you see that what Patrick is starting to do is that he begins to play with his weight.

The most important thing in Baseworks squat is the hinging dynamics.

Look at how the rib cage and the pelvis are stacked over each other, like a block. the ribcage, the lower back, the pelvis, all in one line.

And also the neck is the extension of the spine.

We want to be able to keep that relationship between the entire upper body when we hinge.

So it’s kind of like closing a hardcover book, this type of movement.

So if you imagine that there is a line from the heel and upward.

You will see that Patrick’s weight is on the heels, not on the toes, not in the middle of the foot, but on the heels.

And he is using his arms to offset the weight.

You can see that if you keep imagining this line, which is just above the heels, when he brings his arms forward, it allows him to bring his pelvis back in relation to that line.

And at the same time his spine remains straight.

So from this moment we will begin to bend the knees and you can also imagine that there is a tall stool behind, but very far behind, and you’re trying to reach the stool with your sit bones to sit on it, and you’re using the arms forward to offset the weight in order to be able to do that.

So Patrick begins to bend the knees, and this position of the legs and the rest of the body - you can see that the knees are just above the heels - could be just the squat that you’re going to be doing.

In Baseworks, it’s not really a leg strengthening exercise.

So you don’t have to go lower.

You could if the leg strength allows you to do so.

But if at any point it feels like, you know, your thighs are burning or you’re out of breath, you start sweating, you need to return to more or less this position.

The key point is that the spine remains straight and the neck is in line with the rest of the spine.

So Patrick keeps spreading the fingers, turning the shoulders down.

He may be lightly gripping the floor with his toes.

You can see how he lifts his toes sometimes, so the feet are active.

The weight is on the heels, spine straight.

So we keep the entire body engaged and we don’t go too low.

Also when you look from this angle you can see how the knees don’t go inward.

So the hip, the knee, the foot, they are on one line.

From here you can also see the leg position really well.

As we squat the knee doesn’t deviate from this line of the hip- - knee - foot.

The hands remain engaged.

And then when we come out, we do it really actively and slowly bring the arms down.

We never snap out of any movement.

And in the very end, see how Patrick moves his neck a little bit to release any residual tension.

So he still continues to draw the shoulder, stand spread the fingers and he lightly moves the neck to release tension.

So this is how we would approach a squat in Baseworks.

And after knowing these key points, you can go back to the previous lesson and repeat the practice lesson.

And see if it is going to change your experience.

Then for the rest of the segment, we are going to go through a few more key Baseworks forms.

We’ll be first looking at the key points and then doing the practice, but before we go to the next form, in the next two lessons, We’re going to look at two very important concepts in Baseworks.

One is the distinction between the macro and micro movements and another is movement patterns.

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• Date: 2026-02-03