Crossfit Level 1 - AIR SQUAT--Nine Foundational Movements (Movement Guide) Flashcards
What does the air squat do?
It raises one’s center of mass form seated position to standing position.
What is the set up of the AIR SQUAT?
Shoulder-width stance.
What is the execution of the AIR SQUAT?
-hip decend back and down
-lumbar curve maintained
-knees in line with toes
-hips descent lower than knees
-heels down
What is the finish of the AIR SQUAT?
Complete at full hip and knee extension.
What is the fault here?
Loss of neutral spine due to flexion in the lumbar spine.
What corrections could you give for this fault (loss of neutral spine)?
-cue athelete to lift chest
-have athlete raise arms as he or she descents in the bottom of the squat
What is the fault here?
Weight on toes or shifting to toes?
What corrections could you give to this fault (weight on toes or shifting to toes)?
-have athlete exaggerate weight on heels by lifting toes slightly through entire movment
-give tacktile cue to push hips back and down
What is the fault here?
Not going low enough.
What corrections could you give to correct this fault (not going low enough)?
- cue “ Lower!” and do not relent
- have athlete squat to target that places hip crease lower than the knee to develop awareness of depth
What fault is present here?
Improper line of action: hips do not travel back, knees move excessively forward placing weight on the toes
What corrections could you give to the fault (improper line of action) pressent here?
-give tactile cue to push hips back and down
-block the knees’ forward travel with the hand at the initiation of the descent to encourage movment of the his
What fault is present here?
Knees not tracking in line with the toes, which usually causes them to rolle inside the feet.
What correction would you give to the fault present here (knees not tracking in line with toes)?
-cue “push your knees out” or “spread the ground apart with your feet.”
-use target on the outside of the knee for the athlete to reach
What faults are present here?
Multiple faults:
1. inability to maintain lumbar curve
2. inability to keep weight on heels
3. Inability to keep the knee tracking in line with feet
4. inability to get to depth all at the same time
What fault is present here?
Immature squat: all points of perfomrance are maintained but the athlete has to cantilver forward excessviel onto quads to maintain balance.
What is Squat Therapy?
Squat Therapy: set the athelet facing a wall or racked bar with a target at depth. Set him or her in proper stance, with heels on box, chest closes to wall. Have athlet squat to box slowly, maintaining control and weight on heels.
