The beginning position for this drill is a deep
flat foot squat; the lower the better, as long as it does not prove injurious to your knees.
If you find the jump from the rear
flat foot squat to hover lunges too drastic, you can work with negatives (only lowering down to the ground with one leg, then using the rear foot to help come up again).
Not exact matches
With hands on your hips and
feet flat on the floor, slowly
squat, making sure your knees do nt go past your toes and keeping your back straight.
Land into a deep
squat with your
feet flat on the floor.
Bottom left: Split
squat with the top of the rear
foot flat on the ground.
It doesn't stop there though, I recently saw a guy take a bar form the
flat bench rack, carry it 30
feet into the middle of the cable station and do deadlifts there despite having 3 open
squat racks and plenty of other, more convenient floor space.
To complete a full
squat, place your
feet approximately shoulder width apart (a good method is jumping and landing, this is close enough) then lower your body slowly to the ground, while keeping your
feet flat, until you're resting on your
feet for balance.
Squats on Bosu: Stand on the
flat side of the bosu —
feet wide.
Your
squat stance should be exactly what you use in the snatch with the
feet flat and your balance correct.