In the previous lectures of the Samtola Beginners Course, we learned different Traditional Swing variations and also learned how to perform squats with the Samtola.

In Lecture 4, these two movements come together.

This lecture introduces Traditional Swing – Variation No. 3, where the Samtola swing is combined with a squat.

This is also why learning the Samtola squat in the earlier lecture is important. If you have not practiced the squat movement before, combining it with the Samtola swing can feel considerably more challenging.

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What Is Traditional Swing Variation No. 3?

The basic Samtola swing remains the foundation of this movement.

The major addition is:

As the Samtola comes to the front, the squat begins.

So instead of performing the swing as a standing movement only, you coordinate the swing with a controlled squat.

The basic sequence is:

Swing → Samtola comes forward → Squat → Rise → Continue the swing

This makes the movement different from the earlier Traditional Swing variations.

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Why Learn the Samtola Squat First?

Before introducing this variation, the course previously taught Samtola Back Squats and Front Squats.

That was not accidental.

The squat component of this Traditional Swing variation requires you to already understand how to:

• Position your feet
• Keep your chest upright
• Control your descent
• Use your legs to rise
• Maintain proper knee direction
• Coordinate your body while holding the Samtola

If you are completely new to squatting with the Samtola, learning the squat separately first can make this combined movement easier to understand.

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How to Perform Traditional Swing Variation No. 3

Let's break the movement down step by step.

Step 1: Take Your Samtola

Use the same basic grip that you have learned in the previous Traditional Swing lectures.

The grip itself does not change significantly in this variation.

Step 2: Begin the Traditional Swing

Start the Samtola movement that you have already learned.

You do not need to relearn the entire swing.

The main addition comes when the Samtola reaches the front.

Step 3: Start the Squat

As the Samtola comes toward the front, your squat begins.

This is the key addition in Variation No. 3.

Step 4: Descend Under Control

As you go down, keep your movement controlled.

Your feet should remain positioned to provide enough space for the Samtola and enough stability for the squat.

Step 5: Keep the Knees Outward

This variation requires a wider stance than a normal shoulder-width standing position.

Your toes should point outward, and as you descend, your knees should travel outward in the same general direction as the toes.

Avoid allowing the knees to collapse inward.

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Why Is a Wider Stance Used?

The lecture explains that the feet need to be positioned wider than the normal shoulder-width stance.

The reason is that when the Samtola is brought through the middle during the movement, sufficient space is required.

A wider stance also allows the knees to move outward during the squat.

The important point is not to force an extreme stance.

Use a position in which you can perform the movement comfortably and maintain control.

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Correct Knee Direction

One of the most important details in this variation is the direction of your knees.

When you descend into the squat:

Toes → outward

Knees → outward

Avoid allowing the knees to remain pointed straight forward while the feet are turned outward.

The movement should be coordinated so that the knees track in the direction of the feet.

This is an important technical point to pay attention to while practicing.

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Avoid the Wrong Knee Position

A common mistake would be to position the feet outward but then allow the knees to move in a different direction.

The lecture specifically warns against this.

Instead:

1. Establish the wider stance.
2. Turn the toes outward.
3. Descend into the squat.
4. Allow the knees to move outward.
5. Maintain control throughout the movement.

Do not force the knees into a position that feels painful or unnatural.

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Keep Your Lower Back in Its Natural Position

Another important instruction is to maintain a straight, natural back position while performing the squat.

Do not intentionally bend the waist forward to get lower.

The goal is to descend through the legs rather than trying to reach the bottom by folding the lower back.

Think about:

Going down through the legs — not bending through the waist.

Your torso should remain controlled while the legs perform the squat movement.

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How Low Should You Go?

You should descend only as far as you can comfortably and controllably perform the movement.

There is no need to force yourself into a depth that you cannot control.

The practical instruction from the lecture is:

Go as low as you comfortably can while maintaining the required posture and technique.

As your movement and squat ability improve, your control can improve as well.

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Why This Is an Important Samtola Movement

Traditional Swing Variation No. 3 combines upper-body movement with a lower-body squat.

The Samtola is continuously moving while your legs are also performing the squat.

This makes the movement more demanding in terms of coordination, whole-body effort and cardiovascular demand than a simple isolated movement.

The lecture describes this as one of the particularly effective Samtola swing variations for involving the body more broadly.

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The Movement Can Be Physically Demanding

Because the swing and squat are performed together, this movement can quickly increase your breathing and overall effort.

Even a relatively short period of continuous practice can feel demanding when performed at an appropriate intensity.

However, beginners should not interpret this as a reason to immediately perform the movement continuously until exhaustion.

Start according to your prescribed course progression and build your capacity gradually.

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Traditional Swing Variation 3: Simple Movement Breakdown

The entire movement can be remembered through a simple sequence:

1. Stand in a wider stance

Keep your feet wider than the normal shoulder-width position.

2. Point your toes outward

Your feet should provide the appropriate direction for the squat.

3. Start the Samtola swing

Use the Traditional Swing movement already learned.

4. Bring the Samtola forward

As it reaches the front, begin the squat.

5. Squat down

Allow the knees to move outward.

6. Keep the back natural

Do not fold the waist forward to reach lower.

7. Drive upward through the legs

Return from the squat under control.

8. Continue the swing

Coordinate the upward movement with the Samtola swing.

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Common Mistakes to Avoid

1. Using a narrow stance

A normal shoulder-width stance may not provide the space required for this variation.

2. Keeping the knees pointed straight ahead

With the toes turned outward, avoid forcing the knees into a conflicting direction.

3. Allowing the knees to collapse inward

Pay attention to maintaining controlled knee tracking.

4. Bending the waist excessively

Do not try to reach lower by folding the back.

5. Rushing the swing

The movement requires coordination. Speed should not come before control.

6. Skipping squat practice

If you have not developed familiarity with the Samtola squat, this combined movement may feel unnecessarily difficult.

7. Progressing too quickly

Follow the prescribed course chart instead of increasing volume simply because the movement starts feeling easier.

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Traditional Swing Variation No. 3 vs Earlier Variations

The defining feature of Variation No. 3 is therefore the addition of the squat to the Traditional Swing.

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Follow the Course Chart

As with the previous lectures, practice this movement according to the class schedule and practice chart provided with the course.

Do not rush to increase repetitions or intensity.

A movement like this becomes more useful when you can perform it with controlled technique rather than simply trying to complete as many repetitions as possible.

Learn the movement → practice it → build control → progress gradually.

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Key Takeaways From Lecture 4

• Lecture 4 introduces Traditional Swing – Variation No. 3.
• The movement combines the Samtola Traditional Swing with a squat.
• The squat begins when the Samtola comes toward the front.
• A wider stance is used than the normal shoulder-width stance.
• The toes should point outward.
• The knees should move outward during the squat.
• Avoid allowing the knees to collapse inward.
• Keep your back in a natural, controlled position.
• Descend through the legs rather than bending excessively at the waist.
• Go only as low as you can comfortably and controllably.
• The movement combines upper- and lower-body actions and can be physically demanding.
• Learn the squat mechanics before trying to master the combined movement.
• Practice both coordination and control.
• Follow the prescribed course chart.
• Avoid rushing your progression.

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Frequently Asked Questions

What is Samtola Traditional Swing Variation No. 3?

It is a Traditional Swing variation in which the Samtola swing is combined with a squat.

What is the main difference between Variation No. 2 and Variation No. 3?

Variation No. 3 adds a squat to the Samtola swing. The squat begins as the Samtola comes toward the front.

Why is a wider stance used?

The wider stance provides more space for the Samtola movement and allows the knees to move outward during the squat.

Where should my toes point?

The lecture demonstrates the toes pointing outward during this variation.

Where should my knees move?

As you descend into the squat, your knees should move outward rather than being forced straight ahead.

Should I bend my back to squat lower?

No. The instruction is to maintain a natural, controlled back position and descend through the legs rather than folding the waist forward.

How deep should I squat?

Go as low as you can comfortably and controllably while maintaining the required posture and movement.

Is Traditional Swing Variation No. 3 difficult for beginners?

It can feel challenging initially because it combines the Samtola swing with a squat. Previous squat practice can help you understand the movement.

Why were Samtola squats taught in an earlier lecture?

The squat movement was introduced earlier so that you could develop familiarity with the lower-body movement before combining it with the Traditional Swing.

Should I perform this movement quickly?

No. Learn the movement and coordination first. Follow the course progression rather than prioritizing speed.

How many repetitions should I perform?

Follow the repetitions and sets specified in the course's practice chart.