Originally Posted by Anuj
I just presumed that since the KB's are so heavy, I should take light dumbbells and continue the exercises - because these exercises are hard as hell lol...
Of course. What I mean is just because you can do db swingthru's with 55 pounds or even more doesn't make you ready for kettleball flips or something with 45's. I honestly can't see why they would have them with only 45's.
Yes, the back remaining flat is fine. It's the kind of thing not to complain about but to always seek for improvement. You're right that you are not going to be able to achieve both with the heavier weight.
Again, I can't emphasize the hip and ankle mobility enough. Trying to "maintain your arch" in a deep position without the requisite hip mobility being quite where is needs to be is pretty fruitless. IMO and IME some degree of mobility needs to come before you work up the stability. And stability in the core can be greatly improved by other means that don't require such mobility..and that will factor in the oh squats and everything else to some extent.
So remember that mobility can be "isolated" also. The mistake people make is thinking that you can either do DYNAMIC mobility work (or dynamic stretching) or static stretching. Well the dynamic mobility work cannot be stressed enough of course, but stretching you hamstrings postworkout until your blue in the face will not result in a deep squat with set back. And the people who tell you it will...even if they have a deep squat...they really don't understand what got them there and what didn't.
To work on that deep position and the SPECIFIC range of motion you need in the hips and ankles, the "squat to stand" thing from cressey can be part of that...but that is limited. Also the "squat pulls". Another thing I'd recommend is after your workouts to just get into a deep squat position, squatting down nicely between your legs, while concetrating on keeping the back set while allowing some outside stability. Also concentrate on spreading the knees out. And you can push them with your elbows, etc..
A bosu ball works great, btw. Put it at about glute height between a wall and yourself and use it for support as you squat down into the deepest squat you can. The ball will roll up the back keeping you stable so all you have to worry about is concentrating on the position you want to maintain. Once you're down there...you just wiggle down further. Now if you overdo it a bit you can get a bit of soreness in the hips..but nothing to write home about. I like to do some internal rotations afterward. This is like a bridge between stretching and mobility. You are holding the position for a good length of time and trying to go deeper. But you are not just trying to stretch specific muslces hoping that it all culminates magically in a deep squat..which is not what static stretching does. So think of this kind of thing as an augmentation to your dynamic mobiltiy work..and it can be worked into the end of any kind of dynamic mobility work as well. Obviously any kind of long sustained thing like this is going to tune down the nervous systems, etc..so you would always want to save it for the end.
But don't JUST rely on any one thing. Honestly you can't beat the warmup oh squats with ligher weights or just a dowel!