CrossFit is built upon 9 foundational movements. Over the course of the next few weeks we’ll cover some of the finer points of each of those movements going over cues, common faults and ways to fix them. Each movement leads into the next progressing into more advanced variations. The air squat is perhaps the most important of them all and undoubtedly the best place to begin. It is the most fundamental human movement and when performed correctly lays the groundwork for top notch athletic performance.
Where to Start
• Shoulder width stance with toes slightly pointed out
• Stand up tall with hips and knees fully extended
Let’s Do This
• Butt travels backward first, then down
• Maintain weight on heels and lumbar curve
• Keep a big chest pointed forward and upright (raising the arms out in front and keeping them elevated as you travel down helps achieve this)
• Head remains neutral (facing forward)
• At the bottom of the squat, hip crease should be below kneecap (below parallel)
• Knees track parallel over feet
• Completely open hip and knee angles at the top (super hero pose)
Crucial Points to Remember (your knees and back will thank you)
• Lumbar curve!
• Weight on your heels
• Below parallel depth = legit squats
• Knees tracking over feet
Be sure to have these cues running in your head while performing squats in your warmup or workouts. Next time we’ll cover some of the common faults the squat produces and ways to repair those issues.
Additional Viewing : CrossFit HQ Squat demo
WOD – 5.15.09
3×5 Snatch grip behind the neck push press or jerk
3 rounds for time: 15 Pullups, 15 KTE
Cashout: Snatch balance
TGIFF! Awesome post, Al!
Remember the big breath to go along with a big chest, and also to hold your pee. This will provide both upper and lower spine support, which is critical when you start adding weight.
While not as important for an air squat, practicing correct technique will crossover to weighted ones.
crossfit santa clara 5/15 WOD
5 rounds of:
30 glut-ham sit-ups
25 back extensions
time – 8:11