Originally Posted by Blair Lowe
All taken from Dan John, three variations that I do almost daily:
1. Pause at the bottom and rock around. Actively drive the knees out with your elbows. I find it useful to think about actively pulling with my hip flexors.
2. Rhythmic goblet squats. Up and down, no pause, better form (bigger chest, less tail tuck) each rep.
3. Bootstrappers (goblet squat directly to RDL position ... i.e., "hips down" to "hips back" with no "hips up and forward" in-between). Really, really opens up my hamstrings for the low position.
Also, don't forget the humble overhead squat for helping with low-position problems. Don't just do these in your workout warmup. Spread them throughout the day "greese the groove" style. I bet that a week will do it for you.
PS If they work so well, why do I have to keep doing them? Well, like many (most?) of us, I sit all day with shortened hammies and hip flexors. So, it's a constant battle.