Don’t just read, picture it! – Mon 6.20.16

 In W.O.D.

The goal of the Back Squat, is to get you as strong as possible while reinforcing an athletic position.  When you read this Squat set up, make sure you picture in you mind how your Squat measures up to this:

Squat with two full feet on sound ground at all times under your body, no closer than shoulder width apart, toes pointed forward (0-15 degrees), grip as close to thumbs width from the smooth as possible with your thumb around the bar and bar centered ON (not below) the base of the traps below the bone protrusion on the back of your neck. Stand the bar up off the rack with a neutral hip (hollow position) shoulders retracted and depressed. While trying to spread the world apart with your feet sit back bending knees and hips simultaneously lowering yourself in a controlled manner.  Your hips should NOT flick or break to initiate the movement! Depth should be just below parallel then you should stand up as fast as possible through your heels, while gripping your big toe on the ground.

Obviously the description above would be nearly perfect Squat, but it should provide us with start of years of training to get there!

Strength:  Back Squat 2-2-2-2-2

Conditioning: Complete as many rounds as possible in 12 minutes:
– 200m Run
– 12 1-arm Kettlebell Swings/ each arm
– 200m Run
– 12 Toes to Bar

Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.