Down in the Hole: How Squats Can Help You Overcome Obstacles

B. Shiv Kumar
2 min readMar 3, 2023

Do you want to overcome the challenges of life and emerge stronger? Then get down in the hole and do some squats!

A squat

The squat is not only one of the most effective lower body exercises, but it’s also a powerful metaphor for facing the obstacles that life throws our way. Just like in a squat, life presents us with moments where we feel stuck in “the hole” — a place where we are pushed to our limits and our next move is uncertain.

But here’s the thing: the hole is where the magic happens. It’s where we must summon all of our strength and resilience to push ourselves back up. And just like in a squat, the pain and discomfort of being in the hole are necessary for growth and development.

Facing a challenge

In the gym, squats are essential for building strong legs and a powerful lower body. They engage the glutes, quads, hamstrings, and calves, as well as the core and lower back. To incorporate squats into your workout routine, start with bodyweight squats or use a barbell with light weights, and gradually increase the weight as your strength improves. Don’t forget to focus on proper form and technique to prevent injury.

But squats are not just about building physical strength — they also help us develop mental toughness and resilience. By pushing ourselves to go deeper into the hole and get back up again, we train our minds to face challenges with determination and perseverance. And just like in the gym, the more we practice facing life’s challenges, the stronger we become.

So, the next time you find yourself in a difficult situation, channel your inner squat and remember that you have the strength to overcome it. Embrace the challenge, push through the discomfort, and come out the other side stronger and better than before.

Are you ready to take on the challenges of life and the squat? Let’s get down in the hole and do this!

“Everything worthwhile in life is won through surmounting the associated negative experience.”

— Mark Manson



B. Shiv Kumar

A curious soul interested about Machine Learning and life in general.