Stand facing the wall with your feet shoulder-width apart. Press ZeroWheel against the wall above your head with your arms extended. Focus on your whole body, from top to bottom. Do not lock your elbows or knees. Keep your core engaged and avoid arching your back. Do not remove tension between ZeroWheel and the wall—lean slightly forward if ZeroWheel begins to skid or come off the wall.
Press and roll ZeroWheel in a straight path downward, by simultaneously lowering ZeroWheel to chest-level and hinging from your hips, knees, and arms. Stabilize the downward movement with your glutes, hamstrings, and core. Do not disengage your back to avoid overloading your spine.
Squat down as low as possible with ZeroWheel at chest-level while keeping your back straight and core braced. Engage your glutes and hamstrings by stretching the muscles. Do not squat down too far, reaching a point where you can no longer engage your core.
Press and roll ZeroWheel in a straight path upward, simultaneously extending your arms above your head and straightening your upper and lower body. Drive the upward movement with quads and glutes, eventually transitioning to using your shoulders and upper body. Keep your core braced throughout. Let your weight sit mostly in your heels—do not put too much weight on your toes. Be sure to keep stabilizing muscles in your upper body and glutes engaged.
The ZeroWheel Full-Body Squat is ideal for individuals looking to enhance overall strength, coordination, and stability. It’s particularly beneficial for athletes in sports like weightlifting, gymnastics, and CrossFit, where total-body strength and dynamic movement patterns are crucial for performance and injury prevention.
