The Squat. Often referred to as the king of exercises. Some people love them and some people hate them but regardless – you know if you come into the gym you’re going to be doing a lot of them. Air squat, back squat, front squat, overhead squat, wallballs, split squat – the list goes on and on with different variations of the squat that we use in the programming at CrossFit 626. If you’re struggling with your squat, spending a little time doing some squat therapy can go a long way in helping to improve your squat. Try these four drills before or after class to help improve your squat.
1. Wall Squat
What is it: A squat performed while standing close to and facing the wall, with your hands against the wall. No other part of your body is permitted to touch the wall. Slowly work on getting your toes closer to the wall with arms straight.
2. Goblet Squat
What is it: A squat with a kettle bell held like a goblet in front of your body. Focus on keeping your chest up and driving your knees out. Spend a few seconds at the bottom of the squat and get as low as possible.
3. Bar Squat
What is it: A squat using a racked bar, while standing close to the bar and with your hands and arms in constant contact with it. Like the wall squat try to move your feet closer to the rack as you improve. Drive through your heels as you stand.
4. Pole Squat
What is it: A squat performed while lightly holding a vertical pole. Use the squat rack to help you balance at the bottom of the squat and explore for tight spots. When you find a tight spot spend a several seconds making small movements in that area to help loosen up and create a better squat. As you improve your squat loosen your grip on the squat rack.
If you have questions about any of these progressions ask a coach. Happy squatting!
Workouts for Week 1.25.16
Monday: Deadlift; Power Clean / Handstand Push Ups; L-sit
Tuesday: Back Squats; Pull Ups / Box Jumps / Snatch
Wednesday: Snatch; Kettlebell Swings / Wall Balls / Run
Thursday: Shoulder Press; Renegade Rows / DB Lunges / DB Burpees
Friday: Front Squat; Power Clean / Shoulder to Overhead
Saturday: Pull Ups / KBS / TGU; Push Ups / Farmer Carry