Challenge 2 – Uncompensated Squat Position
Over the next 2 weeks the goal is to see how to improve the depth of a straight, neutral foot balance position squat. It’s true we all can squat but this challenge will be the truth detector of what we need to do to improve our end range squat position (hip crease below keens.) Over the next couple of weeks I’ll post a mobilization that will focus on bettering the end range of the squat position.
The set-up to test – while standing (shoes off) find a stance that feels comfortable. Balance your feet 50/50 with ball and heel. Make sure ankles are square and in the middle of the feet (arches are not collapsed.) begin to squat (slowly) and maintain balance. As you lower into a squat, once you start to lose balance or come up on your toes – stop – this is your current uncompensated squat depth. Make sure you can take a big deep breath and practice playing volleyball. Have someone take a picture or video of your current uncompensated squat position then compare it in a couple weeks when you retest. I’ll post WOD’s and Mod’s for the next 13 days.
Warm up:
Warmy+
5×3 Clusters + 25 jumping jacks
Xfit WOD:
- AMRAP in 20 minutes
- 5 Deadlifts (115)
- 5 Hang Power Cleans (115)
- 5 Front Squats (115)
- 5 Push Press (115)
- 5 Back Squat (115)
P1 starts on deads and P2 starts on hang PC, complete then move to next two exercises where P2 starts on FS and P1 starts on PP. Finish the round where P1 completes the Rx’d rep count on back squats then P2. Start from the beginning, make sure to do the other exercises this round. P2 would complete the back squats first then P1.
Pull up work;
5×10
No comments yet.