Squat Technique & Drills

Friday, September 20, 2013

9:00am at RNCF

2 Rounds Not for Time
10 Bottoms Up KB (18-26#)
10 T2B
15 Hip Extensions

NOTES: Andy came over and fixed my hip extensions. I need to squeeze my butt more and keep an arch in my back - even at the bottom.

Squat Mobility & Instruction

Problem:
I don't engage my butt or my hamstrings in my squat

How to solve the problem:
Keep my toes pointed forward in my squat. Work on left ankle flexibility.
Keep weight in my heels.
Don't lean forward.
Squeeze butt before squat. Pull hips under.
Push knees out at the bottom (but keep toes forward).
Don't lose tension in butt/hamstrings at the bottom.
Keep core engaged the entire time.

Drills:
Air squats with Andy/person/thing in front of me - can't lean forward
Air squats with Andy/person/thing pushing against my left foot so it can't turn out.
Side shuffle with band at ankle. Keep glutes engaged the entire time.

20EMOM
Even - 5 UB Butterfly C2B Pull Ups
Odd - 10 UB Push Press (95# w/ men's bar)

NOTES: Andy agreed that I should stay off of my legs as much as possible. I wanted to work on my butterflying. I was able to keep all 10 rounds of C2B UB! This was huge for me! I was also able to keep all the push press UB. Andy was hesitant to make me do 100 reps at 95#, but it was not that bad. The hardest thing was keeping my breathing consistent.


Cheers to cite checking!