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Hey Barbellah,
Today, in 3 Minutes or Less
What makes a good squat
Mindset of the Day
Daily WOD
The squat, while seemingly simple, is a fundamental movement that many people get wrong. It is crucial in athletic development for building powerful hip extension, thereby enhancing athleticism and mobility. To master any squat with weight, start with the air squat and progress to advanced forms like the back squat, front squat, and overhead squat, essential for Olympic lifts.
Proper squat execution demands significant body mobility, but mobility alone doesn't guarantee a perfect squat. Motor control, the ability to use muscles effectively, is equally important. Understanding the squat's mobility and motor control needs will help you to choose the right corrective exercises to enhance this vital movement.
Squat Setup
The setup involves a shoulder-width stance, extended knees and hips, weight on the heels, and a braced core. The movement starts with hips moving down and back, descending until the hip crease is below the kneecap, maintaining knee alignment and a neutral spine. Common squat errors include losing neutral spine, shifting weight onto toes, and improper knee tracking. These can all be causes of the butt wink
The CrossFit Training Guide suggests corrective exercises for these issues.
Assessing mobility for squats starts with the ankle, as limited dorsiflexion affects movement and can cause injuries. Testing includes touching the kneecap to a wall with the heel grounded, checking knee flexion while lying down, and assessing hip flexion by pulling the thigh to the chest. If these tests are passed, poor squat form is likely due to motor control issues.
Motor control is about coordinating muscle activation for proper movement. For example, inward knee tracking during a squat can result from weak gluteal muscles. Corrective measures include verbal, visual, and tactile cues, such as using resistance bands to encourage proper knee positioning.
Another common issue is losing neutral spinal alignment, which can be corrected by adjusting the chest position or using counterbalances like kettlebells. Balance issues during squats can be addressed through cues or using weights as counterbalances.
"Squat therapy," a corrective exercise from the CrossFit Level 1 Course, addresses common squat faults. This involves squatting towards a target like a box, with a wall in front to prevent forward knee movement. Consistent practice with corrected techniques will lead to improved motor control and better athletic performance.
Differentiating between mobility and motor control issues is key to optimizing squat performance and safety.
Daily Mindset
Life has its ups and downs. I call them squats.
Work Out Of The Day
With Equipment WOD
Workout of the Day
A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds
immediately followed by…
Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds
B.
Against a 4-minute running clock:
500 Meter Row
20 Box Jump-Overs
Double-Unders x Max Reps
Rest 4 minutes and complete three sets.
Without Equipment WOD
A.
Bodyweight Rows (using a sturdy table or door) x 2 reps
Find a sturdy table or use a door with a towel over it for grip. Lie underneath, grab the edge, and pull yourself up. Focus on controlled movements.
Rest 30 seconds
Five Sets Of:
30 seconds of Towel Door Pull-Ups x Max reps
Using your door setup, switch to a supinated grip (palms facing you). Perform as many pull-ups as you can in 30 seconds, keeping your body straight.
Rest 30 seconds after each 30-second effort.
B.
Complete Three Sets, Each Against a 4-Minute Running Clock:
2-Minute High Knees
Mimic the rowing motion with high-intensity high knees for 2 minutes. Pump your arms and lift those knees!
20 Step-Ups (using a sturdy chair or steps)
Find a chair or a set of steps. Step up and down with power and precision, alternating legs.
Max Reps of Jumping Jacks
Spend the remaining time doing as many jumping jacks as you can. Aim for speed and consistency.
Rest 4 minutes between each set.
Tips for a Great Workout:
Substitute Wisely: Use household items safely as workout equipment.
Keep Intensity High: Even without equipment, focus on maintaining high intensity and good form.
Stay Motivated: Push yourself, but listen to your body’s signals.
Hydrate and Record: Keep track of your reps and sets, and stay hydrated throughout.