Crossfit Level 1 - Squat Clinic (Movement)

Question 1

The squat–the bottom position—is natures intended what?

Answer 1

Sitting position.

Question 2

The squat is amont those excercises eliciting what type of potent response?

Answer 2

Neuroendocrine response.

Question 3

The “hip extension” is the foundation for all what?

Answer 3

good human movement

Question 4

What are the most common faults to look out for in a squat?

Answer 4

1) surrendering of the lumbar curve at the botom
2) not breaking the parallel plane with the hips
3) slouching in the chest and shoulders
4) lifting the heels
5) not fully extending the hip at the top

Question 5

What’s the fault in this squat?

Answer 5

Not breaking parallel.

Question 6

What are some causes of the fault of “not breaking parallel in a squat”?

Answer 6

1. Weak hip extensors
2. Laziness
3. Quad dominance

Question 7

What are some therapies for “not going parallel” in a squat?

Answer 7

1) Bottom to bottoms
2) Bar holds
3) Box squatting

Question 8

What’s the fault this squat?

Answer 8

Rolling knees inside feet

Question 9

What are some common causes of the fault “rolling knees inside feet”?

Answer 9

1. Weak adductors
2. Weak abductors
3. Cheat to quads

Question 10

What are some therapies for “knees rolling inside feet”?

Answer 10

1. Push feet to ouside shoe
2. Deliberately abduct (attempt to stretch the floor apart beneath feet)

Question 11

What fault is in this squat?

Answer 11

Dropping head.

Question 12

What are the causes of “Dropping Head” in the squat?

Answer 12

1. lack of focuse
2. Weak upper back
3. lack of upper back control

Question 13

What are some therapies for the fault “dropping head” squat?

Answer 13

1) bar holds
2) overhead squats

Question 14

What is the fault in this squat?

Answer 14

Losing lumbar extension.
(rounding the back—this may be the worst)

Question 15

What are some causes of the fault “losing lumbar extension”?

Answer 15

1. lack for focus
2. tight hamstrings
3. cheat for balance due to weak glute/ham

Question 16

What are some therapies for the fault “Losing lumbar extension”?

Answer 16

1. bar holds
2. overhead squats

Question 17

What fault is in this squat?

Answer 17

Dropping of the shoulders.

Question 18

What are some causes of the fault “dropping of the shoulders”?

Answer 18

1. lack of focus
2. weak upper back control
3. tight shoulders

Question 19

What are some therapies for fixing “dropping of the shoulders”?

Answer 19

1. bar holds
2. overhead squat

Question 20

What is the fault in this squat?

Answer 20

Heels off the ground.

Question 21

What are some causes for the fault “heels off the ground”?

Answer 21

1. Cheat for balance due to weak glute/hams

Question 22

What are some therapies for “heels off the ground”?

Answer 22

1. focus
2. bar holds

Question 23

What is the air squat principles per Crossfit?

Answer 23

• maintain the arch in back
• look straight ahead
• keep weight on heels
• reach for full range of motion (i.e. below parallel)
• keep chest high
• keep midsection tight

Question 24

What is considered the hardest part of the front squat?

Answer 24

The rack position

Question 25

What is bottom to bottoms squat therapy?

Answer 25

• stay at the bottom
• comp up to full extension
• return quickly to the bottom

(spending much more times at the bottom than the top, for example, sitting at the bottom for 5 minutes, come up to full extension only once every five seconds)

Question 26

What is bar holds (one of the squat therapies for common faults)?