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Old 08-14-2012, 02:14 PM   #1
Ryan Cogan
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squat check please.

Just some air squats front and side view. My instructors tell me I bend forward to much but I can seem to straighten up without falling backwards. My back also looks like it is rounding right when i go below parallel. Thanks to any and all feedback

http://www.youtube.com/watch?v=DHkA1...ature=youtu.be wfs
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Old 08-14-2012, 06:12 PM   #2
Clint Harris
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Re: squat check please.

Can't comment to form. I have a tendency to lean forward or drop my chest too. I practice (when I remember too that is) squatting with a wall in front of me. It forces you upright and balanced. To start, you may not be able to go all the way down, but keep working on it.

1. Stand with toes close to wall - like 6"
2. Squat with face facing wall, don't look sideways. Send arms up over head too ... not out in front).


When you can do this 10 times, move feet to 4" from wall ... then 2"

In these positions, you have to send knees out, chest up, hips back, upright torso etc etc
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Old 08-14-2012, 07:32 PM   #3
Nathan Holmes
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Re: squat check please.

I'd recommend some bar holds. If you a Crossfit Journal subscription, download the Crossfit Level I Seminar training guide. If not, go pay your $25 and sign up. I'll wait.........ok. done? Now go to page 35. Also, here is a free YouTube video of someone performing bar holds: http://youtu.be/S4FveztT964 (Safe for work, family, insects, the environment, and cloth diapers).

Take another video of yourself performing the bar squats. I can almost guarantee that the curve in your back will be gone. Its amazing how well it works.

-Nate
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Old 08-16-2012, 09:49 AM   #4
Ryan Cogan
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Re: squat check please.

Thanks guys the bar holding squats helped a lot.
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Old 08-16-2012, 06:09 PM   #5
Nathan Holmes
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Re: squat check please.

Quote:
Originally Posted by Ryan Cogan View Post
Thanks guys the bar holding squats helped a lot.
I'm glad they are helping.

The Crossfit Training Guide has a list of faults corresponding corrections beginning on page 36. You might want to check them all out. Here is a link:

http://library.crossfit.com/free/pdf...ide_042012.pdf (link safe for work, family, church, bars, casinos, and the Red Cross).

-Nate
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Old 08-17-2012, 11:46 AM   #6
Ryan Cogan
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Re: squat check please.

Nate,
That list is awesome! Thank you
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Old 08-18-2012, 06:16 AM   #7
Nathan Holmes
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Re: squat check please.

No problem, man. The whole training guide is a gold mine.
-Nate
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Old 08-19-2012, 01:30 PM   #8
John C Corona
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Re: squat check please.

Ryan, them bar holds WILL help in learning to keep that chest up, very important. But when you descend passed parallel, you must arch your back to keep it from rounding. Most people, this is a flexibility issue, but you CAN fight it, somewhat. So yes, keep chest up, hold core tight, as you decend, continue arching your back to keep that curve in it. It does take effort and work to perfect it...soon you'll have muscle memory it will be second nature, but you will still have to activate it yourself.

Your air squat is miles better than most to begin with, so keep it up. I couldnt find a video, but a stretch I love doing, and will help bring hips forward (vertical torso) is hold a kettlebell not by the handle, but under it, with both hands (palms), the kb is in front of your package, and squat ALL THE WAY DOWN. The weight of the kb (doesnt have to be heavy, maybe 25, 35lb) will counter balance you, and all those tight muscles can open up. Stay down there for 30 sec, or a minute, a few sets of that when your doing mobility or after workouts, or whenever. Be carefull, dont pull anything, I would feel bad.
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Last edited by John C Corona : 08-19-2012 at 01:32 PM.
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