Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability.  It's important for all athletes of all levels and experience to learn how to squat properly, and the best way to do this is to develop good mechanics while under no load.  This progression series will demonstrate proper positions and transitions for an air squat.

In this video, Carl discusses how to find that ideal flat-back position at the bottom of the squat and how to maintain that strong position as you stand up. Keeping the back flat throughout the full range of motion in an air squat is often challenging for beginners, but it is necessary to develop good hip mechanics, trunk stability, and properly prioritize the movement order with the hips, knees, and ankles.

In this video, Carl takes you to the next step beyond Backward Roll and demonstrates the progression for the Back Extension Roll, using the Back Extension Roll to Push Up position.

In this video, Carl continues with the Back Extension Roll progression by working on using the hips to direct and drive the kick out to full extension into a Handstand from the Backward Roll.

Learn how to do the Backward Roll with this progression video, using what we've learned from the Candlestick Roll with Hands Down.