Friday 06/11/10

Important Note!!!
Today's post has a squat video - it would be very beneficial to you to take approximately 2 minutes and watch this video. I've posted a few comments below this video as well. Be sure to read all of the comments - you'll be glad you did!


Warm-up


Agility/Plyometrics


Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run

Some comments:

1. Good hip drive.  He sends his hips back to start the squat and drives up out of the hole with his hips.  The power of a back squat comes from the hips.
2. Because he sends his hips back when squatting, his torso must lean forward somewhat for counterbalance (this actually helps with hip drive too).  This is necessary - if you try to keep your chest too upright, you will lose power.  We like power.
3. Note how he shoves his knees out as he squats (yes, they might move in a little as he comes out of the squat, but this is simply because he's fighting a very hefty weight - he's actively pushing them out the whole time).
4. See where his gaze is directed?  He's looking forward and down.
5. Pay attention to his breathing.  Right before he descends, he inhales, fills his chest and sticks it out, and the result is a nice lumbar arch.  In other words, his back is either straight or slightly arched - it never even comes close to that "camel-back" look (and no, it's not the belt that accomplishes this - that's a discussion for another day).
6. Today's warm-up will have 20 burpees.  If you post a comment to the comments section of this post (right at the bottom), you will only have to do 10.  Make sure you give your first name - maybe a last initial if needed (don't put your first and last name - this is the internet, folks - keep your privacy).  You might need to sign up for a google account if you don't have one - if you use gmail, you already have one.
7. Check out the sweet socks.
8. All that chalk is there to keep the bar from slipping.  When you squat heavy, you sweat, and the chalk helps absorb moisture, both on your hands and, in this case, on his shoulders and back.
9. His thumbs are over the bar, and his wrists are straight.  This keeps his wrists from taking any of that weight (and with 485 pounds on the bar, that's important).
10. Seriously, the socks are sweet.