The RKC FTWSQ is important on quite a few levels. We use it as a corrective drill in teaching the kettlebell sumo dead lift. And the dead lift is part of the progression we use to safely teach the HardStyle Kettlebell swing. The better you get at it the better your swing becomes. The better regular front or back squat becomes and the better your deadlift.
Additionally, I use it for myself and clients so that we can really focus on “pulling” into the squat and lowering the body under tension instead of dropping down.
Stand a 1/2 foot or so back from the wall. Face the wall with your feet just a bit wider than shoulder width and ever so slightly turned out (NO FROGGING the knees and feet out). Squat as low as you can. For most of you, when you reach a certain depth than you will feel that you are about to fall back or perhaps you do fall back. In other cases your knees or face may plant into the wall.
Don’t mistake the inability to do this with lack of flexibility. Now I’m not saying it may not be but if I ask you to press a kettlebell overhead and you can’t lock out you aren’t strong enough. Same thing here in reverse. If you can’t pull yourself down usually we will work on your strength to solve it.
Step away and start over and this time really think of using your strength to slowly and deliberately pull yourself into the “hole.” If you get tired than step back from the wall…shake it out “Fast and Loose.”
Once you can get to near parallel than step a bit closer to your wall. Keep you spine long from tail to neck and focus on tracking your knees on the same angle as your toes.
At the top, squeeze the glutes as tight as possible and feel your knees pull up into your thighs. Everything should “arrive at once” as Marty Gallagher puts it.