Crossfit Level 1 - Squat Clinic (Movement) Flashcards
The squat–the bottom position—is natures intended what?
Sitting position.
The squat is amont those excercises eliciting what type of potent response?
Neuroendocrine response.
The “hip extension” is the foundation for all what?
good human movement
What are the most common faults to look out for in a squat?
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
What’s the fault in this squat?
Not breaking parallel.
What are some causes of the fault of “not breaking parallel in a squat”?
- Weak hip extensors
- Laziness
- Quad dominance
What are some therapies for “not going parallel” in a squat?
1) Bottom to bottoms
2) Bar holds
3) Box squatting
What’s the fault this squat?
Rolling knees inside feet
What are some common causes of the fault “rolling knees inside feet”?
- Weak adductors
- Weak abductors
- Cheat to quads
What are some therapies for “knees rolling inside feet”?
- Push feet to ouside shoe
- Deliberately abduct (attempt to stretch the floor apart beneath feet)
What fault is in this squat?
Dropping head.
What are the causes of “Dropping Head” in the squat?
- lack of focuse
- Weak upper back
- lack of upper back control
What are some therapies for the fault “dropping head” squat?
1) bar holds
2) overhead squats
What is the fault in this squat?
Losing lumbar extension.
(rounding the back—this may be the worst)
What are some causes of the fault “losing lumbar extension”?
- lack for focus
- tight hamstrings
- cheat for balance due to weak glute/ham
What are some therapies for the fault “Losing lumbar extension”?
- bar holds
- overhead squats
What fault is in this squat?
Dropping of the shoulders.
What are some causes of the fault “dropping of the shoulders”?
- lack of focus
- weak upper back control
- tight shoulders
What are some therapies for fixing “dropping of the shoulders”?
- bar holds
- overhead squat
What is the fault in this squat?
Heels off the ground.
What are some causes for the fault “heels off the ground”?
- Cheat for balance due to weak glute/hams
What are some therapies for “heels off the ground”?
- focus
- bar holds
What is the air squat principles per Crossfit?
- 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
What is considered the hardest part of the front squat?
The rack position
What is bottom to bottoms squat therapy?
- 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)
What is bar holds (one of the squat therapies for common faults)?
