#AskSquatU 517 Posts

#Repost @squat_university ( @get_repost) ใƒปใƒปใƒป Do you lose core stability when you squat heavy, causing your back to round on the way up? This is a common error when squatting for many. Slow tempo descent squats can be used to help expose and fix this problem. Here's why and how to perform them. ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ . During a normal pace squat with light weight, it's easy to overlook problems in core stability as the weight hasn't yet challenged your ability to maintain tension. It's not until you get to a heavier weight when your weak link of core stability is exposed and your back rounds. โŒ . With a slow tempo descent squat (5-8 seconds down), you can't have this weak link. A slow descent forces your body to create and maintain needed stability the entire motion. If you start with a high level of stability but fail to maintain it, the lift will break down. ๐Ÿ‘Š๐Ÿป . Start light with this exercise, around ~40-50% of your 1 rep max. Use 3-5 repetitions and slowly increase how much weight you can use as your body is able to maintain a high level of stability and movement quality. ๐Ÿ‘๐Ÿป . The goal isn't to hold your breath the entire time but to maintain your brace. Start with a good breath at the start and brace your core like someone is going to punch you in the stomach. Take small breaths in and out during the descent.๐Ÿ‹๐Ÿฝ . For more of my favorite core stability exercises for a stronger squat, check out the latest #AskSquatU YouTube video linked in my bio! ๐Ÿ“ฒ๐Ÿ“ฒ . ๐ŸŽต by @thefunkjunkie. ________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
#Repost @squat_university ( @get_repost) ใƒปใƒปใƒป During the pull of the clean and snatch, the goal is to stay balanced and produce as much force as possible into the ground. Let's talk about how to stay balanced today! (TURN SOUND ON TO LISTEN TO THE VIDEO COMMENTARY)๐Ÿ‘‡๐Ÿผ . As the barbell is initially pulled from the floor, youโ€™ll likely feel pressure toward the balls of your feet. However, By driving your heels into the ground, youโ€™ll ensure your body stays in balance over the entire foot. As the lifter extends, the pressure on the foot will shift forward quickly to the balls of the foot as in a jumping motion. ๐Ÿ‹๐Ÿฝ . If this is timed correctly, the lifter stays balanced and will land in the same place when catching the bar. Those who jump backwards or forwards when catching the bar often do so because they are not balanced during the initial pull. Next time you lift, focus on maintaining your balance over the entire foot and driving directly upwards with your legs. If you find yourself jumping forward or backward, you now know your balance is shifting rather than staying in the same place.๐Ÿ‘Š๐Ÿป๐Ÿ‘Š๐Ÿป . Shout out to @hookgrip for today's amazing footage of Tian Tao (85kg lifter from China) shown here lifting 205kg/451lbs. __________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
During the ankle mobility screen (shown in yesterdays post), a pinching or blocked sensation felt in the front of the ankle indicates a joint impingement. These types of restrictions will not resolve with conventional stretching and foam rolling. Therefore, any pinching sensation or bony bock must be addressed 1st before moving onto possible soft tissue stiffness.๐Ÿ‘Š๐Ÿป . One of the easiest ways to improve joint restrictions on your own is to use a band mobilization.These types of mobilizations (simply termed mobilizations with movement) have been used for years by physical therapists. The rubber material of the band is elastic and strong enough to affect the tough joint-capsules. If you donโ€™t have access to one, the Superband from PerformBetter.com or Monster Band (black one) from RogueFitness.com are great products (I'm not getting paid to advertise those..) โœ… . Band distraction joint mobilizations assist with the way our bones glide over each other. A joint glide is sustained while the athlete actively moves into the specific range-of-motion we are trying to change. If we look at the ankle, the talus bone of the foot moves backwards as the shin moves forward into dorsiflexion as we squat. In order to help improve this movement to increase mobility, the band must help push the talus bone backwards. Often athletes will have the band placed too high on the ankle. This backwards pull on the tibia will actually do the opposite of what we want to achieve. ๐Ÿ™Œ๐Ÿผ . Recommended set/reps: 2 sets of 20 reps with a 3-5 second hold at the end range. THEN retest the 5 inch test (shown yesterday) and see if you made any progress in alleviating the pinch or block!๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป . ๐ŸŽตby @thefunkjunkie ________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
ยฎ Simples assim! ๐Ÿคท๐Ÿปโ€โ™‚๏ธ๐Ÿ™†๐Ÿปโ€โ™‚๏ธ๐Ÿคฃ๐Ÿ‘๐Ÿป โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #Repost @squat_university ( @get_repost) ใƒปใƒปใƒป Do you know what the 'power position' is? Find out today! (Turn your sound on to listen to the post commentary!) ๐Ÿ‘Š๐Ÿป . The power position is called so because it is the movement the athlete generates a tremendous spike in power generation as the barbell is propelled upwards. In this position the arms should remain fairly straight (a small but braced long-arm position is still acceptable but the goal is to avoid bent elbows as it will lead to a loss in power & desire to row the barbell upwards with the arms). ๐Ÿคœ๐Ÿผ . The feet should remain planted at this time, however the weight will be shifting towards the mid foot as the athletes hips move forward and he or she begins their jump. Athletes will at times incorrectly move to their forefoot or toes during this portion which can kill leg drive and the potential power generated into the barbell. โŒ . If this is done correctly the barbell will be propelled powerfully upwards and remain close to the body! โœ… . Thank you to @hookgrip for today's footage and to @toshikis165j205 (-85kg lifter from Japan) for being today's model. Here he is lifting 199kg or 438lbs in the clean & jerk. ๐Ÿ™ __________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
In order to perform a full depth squat, our bodies require a certain amount of ankle mobility. When our ankle loses its ability to move, it affects the rest of the body. The foot below becomes unstable and therefore the natural arch of the foot collapses. The knee above also becomes unstable. When we squat, an unstable knee will often wobble and fall inwards. These are only the immediate affects of an immobile ankle. Eventually, a stiff ankle could negatively impact the rest of the body. Entire movement patterns can be thrown out of whack due to stiff ankles (chest collapse, butt wink, etc). Here's a simple way to screen for stiff ankles that works for almost anyone regardless of your size or lever lengths. ๐Ÿ‘‡๐Ÿผ . Find a wall and kneel close to it with your shoes off. Use a tape measure and place your big toe 5 inches from the wall. From this position, push your knee forward attempting to touch the wall with your knee. Your heel must stay in contact with the ground.๐Ÿคœ๐Ÿผ . What did you find? ๐Ÿค” . If you were unable to reach the wall at this distance, did you feel a pinch or block sensation in the front of the ankle? If so that means you have an ankle joint impingement. No amount of stretching or soft tissue work (like foam rolling) will fix this issue. You need banded joint mobilizations to fix this.โœ… . If you were unable to reach due to stiffness in the back of your calf, it means your restriction is due to soft tissue stiffness/tightness. You can improve this mobility with tools like stretching and/or foam rolling. โœ… . Understanding the reason behind your restriction is the first step to maximizing you potential improvement with corrective exercises. Not everyone will have the same restrictions!! Always retest with this screen after performing your exercises to see if they were right for your body! ๐Ÿ™Œ๐Ÿผ . To learn a few of my favorite ways to improve ankle mobility, check out the blog linked in my bio!๐Ÿ“ฒ๐Ÿ“ฒ ________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
@gemma_dower this!๐Ÿ˜ โ€ข #Repost @squat_university ( @get_repost) ใƒปใƒปใƒป Do you know what the 'power position' is? Find out today! (Turn your sound on to listen to the post commentary!) ๐Ÿ‘Š๐Ÿป . The power position is called so because it is the movement the athlete generates a tremendous spike in power generation as the barbell is propelled upwards. In this position the arms should remain fairly straight (a small but braced long-arm position is still acceptable but the goal is to avoid bent elbows as it will lead to a loss in power & desire to row the barbell upwards with the arms). ๐Ÿคœ๐Ÿผ . The feet should remain planted at this time, however the weight will be shifting towards the mid foot as the athletes hips move forward and he or she begins their jump. Athletes will at times incorrectly move to their forefoot or toes during this portion which can kill leg drive and the potential power generated into the barbell. โŒ . If this is done correctly the barbell will be propelled powerfully upwards and remain close to the body! โœ… . Thank you to @hookgrip for today's footage and to @toshikis165j205 (-85kg lifter from Japan) for being today's model. Here he is lifting 199kg or 438lbs in the clean & jerk. ๐Ÿ™ __________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
During the pull of the clean and snatch, the goal is to stay balanced and produce as much force as possible into the ground. Let's talk about how to stay balanced today! (TURN SOUND ON TO LISTEN TO THE VIDEO COMMENTARY)๐Ÿ‘‡๐Ÿผ . As the barbell is initially pulled from the floor, youโ€™ll likely feel pressure toward the balls of your feet. However, By driving your heels into the ground, youโ€™ll ensure your body stays in balance over the entire foot. As the lifter extends, the pressure on the foot will shift forward quickly to the balls of the foot as in a jumping motion. ๐Ÿ‹๐Ÿฝ . If this is timed correctly, the lifter stays balanced and will land in the same place when catching the bar. Those who jump backwards or forwards when catching the bar often do so because they are not balanced during the initial pull. Next time you lift, focus on maintaining your balance over the entire foot and driving directly upwards with your legs. If you find yourself jumping forward or backward, you now know your balance is shifting rather than staying in the same place.๐Ÿ‘Š๐Ÿป๐Ÿ‘Š๐Ÿป . Shout out to @hookgrip for today's amazing footage of Tian Tao (85kg lifter from China) shown here lifting 205kg/451lbs. __________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
To improve our lifting technique, we need to enhance core stability. This is different than just improving the strength of our core. Strength is the ability to produce force. Exercises like crunches enhance the force our abdominals can create. Stability however is the ability to limit excessive and/or unwanted movement. Exercises like the bird dog progression teach the body to create a flat low back while the arms, legs or both move. โœ… . This simple progression teaches the body how to properly create and maintain stability in a simple way that can help carry over to improved technique quality in our barbell training. Who is this good for? Here's an example. Let's say you can create a ton of stability when you lift the bar out of the rack, or in preparation to pull the bar from the ground. However, as soon as you start moving you instantly lose that rigidity in your core. Any amount of breakdown, even a small amount barely noticeable to the naked eye, can lead to inefficient technique and therefore decrease your potential to move big weight with power. ๐Ÿ‹๐Ÿฝ . During this bird dog exercise, focus on how well you are bracing your core. Our ability to maintain stability often falters as soon as movement of the arms or legs is initiated. Don't let it falter! ๐Ÿคœ๐Ÿผ๐Ÿคœ๐Ÿผ . Start in an all-4โ€™s position (quadruped) and place a PVC pipe along the back as shown. At all times the PVC should be in contact with the back to ensure proper spinal alignment. ๐Ÿ‘Š๐Ÿป . Recommended sets/reps: 2 sets of 10 reps at the hardest level you can do with good technique. ๐Ÿ‘๐Ÿป . To read more on my favorite core stability exercises to improve your squat, check out the video linked in my bio! ๐Ÿ“ฒ . ๐ŸŽต by @jookthefirst ________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
ยฎ Exercรญcios de mobilidade para o quadril. โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #Repost @squat_university ( @get_repost) ใƒปใƒปใƒป One of many favorite hip openers to improve mobility before training is the Pigeon Stretch. ๐Ÿ‘Š๐Ÿป . Find a bench or bed and place your leg on top in an externally rotated position. With your lower leg completely flat on the box, lean your torso forward until you feel a light stretch in your hip. Make sure to keep your back from rounding during this movement. You can play around with this movement and lean your torso in different angles (towards your knee or foot for example) to maximize the stretch in the back of your hips. โœ… . If you're doing this correctly - this should not bring out pain in the knee. You can also perform this stretch on the ground if you don't have access to a table. ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ . To see other hip mobility exercises I like, check out the article linked in my bio!๐Ÿ“ฒ๐Ÿ“ฒ . ๐ŸŽตby @jookthefirst _________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity
#fakifitness #legday #legworkout #sentadilla #agachamento #squat #frontsquat #backsquat #sentadilla @Regranned from @squat_university - Can you tell the difference between the two squats? ๐Ÿค” . Yesterday I made a post where we discussed lifting tempo during the front squat. When I teach the front squat, I want to see every person use a controlled descent and ascent. However, for those who compete in weightlifting and CrossFit (using the olympic clean movement often) you may opt to eventually use a controlled bounce turnaround in order to lift more weight. Using a powerful turnaround in the bottom of a squat can allow your front squats to become more powerful and mimic the clean movement.๐Ÿ‹๐Ÿฝ . This is a very skilled movement that must be be practiced and should only be used after an athlete has shown the ability to perform a very high quality front squat with heavy weight. If done incorrectly, it can turn into a dive bomb (shown right). The goal during the powerful turnaround is to maintain tension the entire lift in the core. If you drop too quickly, you can easily loose this stability and throw your body off balance and increase your risk of missing the lift and injury. Dropping too fast increases shear forces at your knee joint - a quick way to ruin your knees in the long run. โŒ . As you can see, our athlete model Jenelle Shafer ( @thelinellez) shows the ability to maintain her technique with a powerful turnaround with the video on the left. However, on the right video she dive bombs into the bottom and instantly loses her technique. ๐Ÿคข . Again, the powerful turnaround is a skilled movement that I recommend learning under the supervision of a coach. If you are interested in or currently compete in olympic weightlifting or CrossFit, masting this movement can be a game changer โœ…โœ… . ๐ŸŽต by @jookthefirst ________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats -
Incredibly important with all of the front squats we have been doing!! #Repost @squat_university ( @get_repost) ใƒปใƒปใƒป Do you battle to keep your elbows up when you front squat because you are trying to also keep a full grip on the barbell? Today we're going to talk about why the high elbow position is MORE IMPORTANT than keeping a full grip on the bar when front squatting. Here's why. ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ . When you front squat, your elbows should be lifted together to the highest possible position. If done correctly this will create a โ€˜shelfโ€™ for the bar to sit comfortably on top of the shoulders and chest. Doing so will also increase the rigidity of your upper back. This will help you maintain an upright trunk position throughout the entire lift. Leaving the elbows in low position can lead to a rounded upper back. This greatly increases the odds of dropping the weight as it gets heavy. You will also place your body at risk for injury as a low elbow position places force from holding the barbell onto your wrist and upper arm. โŒ . Mobility issues at the shoulder and/or thoracic spine (upper back) may cause the lifter to not be able to reach the high elbow position while maintaining a full grip on the bar. In this case, itโ€™s acceptable to leave the fingers in contact with the bar and have an open palm to reach the high elbow position.๐Ÿ‘Š๐Ÿป . To learn more on performing a perfect front squat, check out the YouTube video linked in my bio! ๐Ÿ“ฒAlso big thank you to @thelinellez for being the athlete model for this post demo!๐Ÿ™ ________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
Do you battle to keep your elbows up when you front squat because you are trying to also keep a full grip on the barbell? Today we're going to talk about why the high elbow position is MORE IMPORTANT than keeping a full grip on the bar when front squatting. Here's why. ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ . When you front squat, your elbows should be lifted together to the highest possible position. If done correctly this will create a โ€˜shelfโ€™ for the bar to sit comfortably on top of the shoulders and chest. Doing so will also increase the rigidity of your upper back. This will help you maintain an upright trunk position throughout the entire lift. Leaving the elbows in low position can lead to a rounded upper back. This greatly increases the odds of dropping the weight as it gets heavy. You will also place your body at risk for injury as a low elbow position places force from holding the barbell onto your wrist and upper arm. โŒ . Mobility issues at the shoulder and/or thoracic spine (upper back) may cause the lifter to not be able to reach the high elbow position while maintaining a full grip on the bar. In this case, itโ€™s acceptable to leave the fingers in contact with the bar and have an open palm to reach the high elbow position.๐Ÿ‘Š๐Ÿป . To learn more on performing a perfect front squat, check out the YouTube video linked in my bio! ๐Ÿ“ฒAlso big thank you to @thelinellez for being the athlete model for this post demo!๐Ÿ™ ________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
Thanks @squat_university, reduced ankle mobility is a common problem for fighters due to all the time we spend up our toes. Be sure to spend time improving this before doing any heavy squats or lunges, the body is like a chain if something is out at the bottom your entire biomechanics will be effected leading to problems in the future. Also check symmetry of your ankles, It's not always the case but commonly the lead leg is less mobile due to the extra work load from your fight stance. ใƒปใƒปใƒป Do you need to work on your ankle mobility? Stiffness in this area can kill your squat technique, causing your chest to drop, back to round and limit your depth. If this is something you struggle with, here's an exercise almost everyone should be capable of doing! ๐Ÿ™Œ๐Ÿผ . Find a box, bench or stack of weights to start. Put your foot up on the box and drive it forward until you feel a good stretch in the back of your calf. You can lean your chest onto your thigh, push down with your hand or pull yourself forward by grabbing onto the front of the bench to increase the intensity of this stretch. โœ… . Recommended sets/reps: try 3 sets of 30 seconds on each side. Afterwords check your bodyweight squat and see if its easier to get into a deeper squat with a more upright chest. ๐Ÿ™๐Ÿ‹๐Ÿฝ . To see more of my favorite ways to improve ankle mobility, check out the article linked in my bio! _______________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #USAW #physicaltherapy #lifting #crossfitter #motivation #AskSquatU #squats #crossfitcommunity
๐Ÿ‘๐Ÿป #Repost @squat_university ( @get_repost) ใƒปใƒปใƒป Does you back round during a front squat when the weight gets heavy? This corrective exercise may just be the key to fixing your problem! ๐Ÿ™Œ๐Ÿผ . In order to fully grasp true core stability, your corrective exercises must eventually be performed in movements that relate to a given sport. Basically, we can't just do a bunch of planks and think our core stability problem when squatting is going to be automatically fixed. One functional core stability exercise I like to use is the โ€œzombieโ€ no hands front squat.๐Ÿ‹๐Ÿฝ . Step 1: Assume a front squat position with the bar held on top of the chest and shoulders. . Step 2: Take your hands away from the bar and hold them out in front of you. This should look like the starting position of the bodyweight squat. . Step 3: Use the proper breathing and bracing pattern to stabilize your core properly. Take a big breath into your stomach followed by a strong brace of your core muscles. . Step 4: Next, perform the front squat to full depth while trying to maintain the bar in the same position. In order to stay balanced the bar must track over the middle of your foot the entire time. Inability to adequately maintain core stability and stay balanced will force the arms to fall forward. This will cause the bar to roll off the shoulders and drop to the ground.โŒ . While this corrective exercise can be loaded to increase the difficulty of the movement, the amount of weight added to the bar must be within reasonable amounts. Start with an empty barbell. Once you can do this with ease, progressively add weights to increase the difficulty. Prioritize technique over weight on the bar.โœ… . Recommended sets/reps: 2-3 sets of 5 repetitions (start with ~40% of your 1RM).๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป . To see more of my favorite core stability exercises to improve your squat - check out the YouTube video linked in my bio! ๐Ÿ“ฒ๐Ÿ“ฒ . ๐ŸŽต by @thefunkjunkie. _______________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
A great way to improve your squat position is to do slow eccentric, AKA negatives, or downward motion at light weights. If you can hold the position going slowly it will carry over to your heavier attempts. ๐Ÿ‘‡read below ใƒปใƒปใƒป Repost @squat_university Do you lose core stability when you squat heavy, causing your back to round on the way up? This is a common error when squatting for many. Slow tempo descent squats can be used to help expose and fix this problem. Here's why and how to perform them. ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ . During a normal pace squat with light weight, it's easy to overlook problems in core stability as the weight hasn't yet challenged your ability to maintain tension. It's not until you get to a heavier weight when your weak link of core stability is exposed and your back rounds. โŒ . With a slow tempo descent squat (5-8 seconds down), you can't have this weak link. A slow descent forces your body to create and maintain needed stability the entire motion. If you start with a high level of stability but fail to maintain it, the lift will break down. ๐Ÿ‘Š๐Ÿป . Start light with this exercise, around ~40-50% of your 1 rep max. Use 3-5 repetitions and slowly increase how much weight you can use as your body is able to maintain a high level of stability and movement quality. ๐Ÿ‘๐Ÿป . The goal isn't to hold your breath the entire time but to maintain your brace. Start with a good breath at the start and brace your core like someone is going to punch you in the stomach. Take small breaths in and out during the descent.๐Ÿ‹๐Ÿฝ . For more of my favorite core stability exercises for a stronger squat, check out the latest #AskSquatU YouTube video linked in my bio! ๐Ÿ“ฒ๐Ÿ“ฒ . ๐ŸŽต by @thefunkjunkie. ________________________________
#Repost @squat_university ( @get_repost) ใƒปใƒปใƒป Can you tell the difference between the two squats? ๐Ÿค” . Yesterday I made a post where we discussed lifting tempo during the front squat. When I teach the front squat, I want to see every person use a controlled descent and ascent. However, for those who compete in weightlifting and CrossFit (using the olympic clean movement often) you may opt to eventually use a controlled bounce turnaround in order to lift more weight. Using a powerful turnaround in the bottom of a squat can allow your front squats to become more powerful and mimic the clean movement.๐Ÿ‹๐Ÿฝ . This is a very skilled movement that must be be practiced and should only be used after an athlete has shown the ability to perform a very high quality front squat with heavy weight. If done incorrectly, it can turn into a dive bomb (shown right). The goal during the powerful turnaround is to maintain tension the entire lift in the core. If you drop too quickly, you can easily loose this stability and throw your body off balance and increase your risk of missing the lift and injury. Dropping too fast increases shear forces at your knee joint - a quick way to ruin your knees in the long run. โŒ . As you can see, our athlete model Jenelle Shafer ( @thelinellez) shows the ability to maintain her technique with a powerful turnaround with the video on the left. However, on the right video she dive bombs into the bottom and instantly loses her technique. ๐Ÿคข . Again, the powerful turnaround is a skilled movement that I recommend learning under the supervision of a coach. If you are interested in or currently compete in olympic weightlifting or CrossFit, masting this movement can be a game changer โœ…โœ… . To learn more about how to perfect the front squat, check out the YouTube video linked in my bio! ๐Ÿ“ฒ๐Ÿ“ฒ . ๐ŸŽต by @jookthefirst ________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
Learn! #Repost @squat_university ( @get_repost) ใƒปใƒปใƒป Do you know what the 'power position' is? Find out today! (Turn your sound on to listen to the post commentary!) ๐Ÿ‘Š๐Ÿป . The power position is called so because it is the movement the athlete generates a tremendous spike in power generation as the barbell is propelled upwards. In this position the arms should remain fairly straight (a small but braced long-arm position is still acceptable but the goal is to avoid bent elbows as it will lead to a loss in power & desire to row the barbell upwards with the arms). ๐Ÿคœ๐Ÿผ . The feet should remain planted at this time, however the weight will be shifting towards the mid foot as the athletes hips move forward and he or she begins their jump. Athletes will at times incorrectly move to their forefoot or toes during this portion which can kill leg drive and the potential power generated into the barbell. โŒ . If this is done correctly the barbell will be propelled powerfully upwards and remain close to the body! โœ… . Thank you to @hookgrip for today's footage and to @toshikis165j205 (-85kg lifter from Japan) for being today's model. Here he is lifting 199kg or 438lbs in the clean & jerk. ๐Ÿ™ __________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats
#Repost @squat_university ( @get_repost) ใƒปใƒปใƒป One of the most common faults I see in barbell athletes is the over extended spine and anteriorly tipped pelvis. In an effort to make up for poor core stability, the body naturally defaults into this over extended position during cleans, snatches, squats and deadlifts. If this problem persists unchecked, it can lead to severe back pain. โŒ . A simple movement you can use to re-train proper core stability is this banded single arm rise. Start in a small squat by hinging your hips (you can also do this with a straight dip and vertical trunk if you prefer). Brace your core like you're about to get punched in the stomach. Next, grab a resistance band and raise your arm in front of you. The further forward you reach your arm, the more difficult the movement becomes as the body fights to remain in the stable braced position it started in. ๐Ÿ‘Š๐Ÿป๐Ÿค›๐Ÿผ๐Ÿคœ๐Ÿผ . Recommended set/reps: 2-3 sets of 10 reps โœ… . For more of my favorite core stability exercises to imporove your barbell training, check out the blog article linked in my bio! _______________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #lifting #crossfitter #motivation #AskSquatU #squats #sheepdawgst