I find it helpful as a base to get into two-high, and squat. gradually increase the depth of squat, making sure that the line is held.

This can then advance to doing the same in F2H, H2H.

being able to do this in a straight line is key to getting tempos working from F2H and H2H.

Being able to go low with weight is key to things like podcheskas.

While i’ve been training my deep squat with lower weight too, and improving, (2023), I probably need to bring my knees in and rotate my feet out less. With feet turned out beyond 12degrees, I hear it is impossible to recruit full power or prperly engage the glutes. The key to being able to keep feet like this - and still have a good squat - is ankle flexibility.

For ankle flexibility, raise a foot up on a box or chair. dip the heel. use a weight over the knee to help push the heel down. Keep torso up and straight, do not lean forward. This should help gain ankle flexbility.

Must engage glutes, and look after back.

In 2024, I learn that turning out my knees more and bringing the weight in my feet towards the toes (not tiptoes, still flat feet) is helpful.

This is very helpful for pitching specifically, as it means my torso can be more upright (I also engage my back fully to help bring my back more upright). This may not be a general truth, and may be specific to my body shape and ratio of limbs to torso and my back flexibility. But this, I find, gives more room for the flyers knees when I pitch. I can drive up with engaged glutes and get good height.

This same method seems to help for squatting in two high or hand to hand or similar; keeping my torso upright through the squat is important. And wider knees enables me to do that.