Foundational Movements

Question 1

Air Squat

Answer 1

Setup:

Shoulder width stance

Execution:

Hips descend back & down
Lumbar curve maintained
Knees in line with toes
Hips descend lower than knees
Heels down

Finish:

Full hip & knee extension

Question 2

Air Squat: Faults/fixes

Answer 2

Flexion in lumbar
Cue: Lift chest
Have athlete raise arms during descent

Weight on toes
Exaggerate weight on heels by lifting toes
Tactile cue to push hips back and down

Depth
Relentless cue of “Lower”
Target (Medball/box/plates)

Initiation with knees
Tactile cue for hips back and down
Block knees with hand

Knees track in
Cue “Knees out” or “Spread ground apart w/ feet”
Tactile cue on outside of knee

Question 3

Front Squat

Answer 3

Setup:
Same as air Squat plus...
Hands just outside of shoulders
Loose fingertip grip on bar
Elbows high (Upper arm parallel to ground)

Execution:
See air Squat

Finish:
See air Squat

Question 4

Front squat faults/fixes

Answer 4

As air Squat, plus…

Bar away from torso:
Check that grip is open, bar on fingertips
Cue “Elbows high”
Adjust rack manually

Elbows drop during squat:
Tactile/verbal adjustment