Back Squat
3 x 5
Press
3 x 5
Deadlift
5 RM
For back squat, compare to 06/10/10. For press and deadlift, compare to 06/07/10.
And now, some videos from this past Thursday's lifting (back squat and bench press). Compare your back squat form to Justin's back squat form (the video that I asked you to watch from this past Friday's post). Better technique lets you lift more weight. More weight makes you stronger. Getting stronger lets you lift more weight . . . you get the cycle. Of course, getting stronger is just flat out cool. More importantly, however, it will make you better at your sport. Any sport.
Monday's warm-up will have multiple bear-crawls. If you post a comment regarding something you think you could improve in your squat, you get to cut the bear-crawl distance in half each time. (Remember - if for some reason you can't post to the comments, email your comment instead to me at meggersp@concordiaomaha.org).
"Coach! I wasn't there that day, so I'm not on video!" That's O.K. Pick a friend and comment - ahem, nicely - on what he or she could improve.
Here are some form issues to look for and potentially comment on:
- Do I achieve proper depth (i.e., hip crease below the top of the knee)?
- Do I maintain a nice lumbar curve? Or does my back look like a camel's?
- Do I shove my knees out when I squat? Do they stay out the whole time, or do they cave in at some point?
- Do my heels stay on the ground?
- Am I looking at the floor about 6-10 feet in front of me? (I realize you can't see your eyes in these videos, so we're really checking head/neck position here)
- Are my thumbs over the bar? Are my wrists straight?
- Is the bar in the correct "low-bar" position (check Justin's bar position for reference). Or is it high up by my neck?
- Do I have good hip drive? (This one's really important, but it can be tough to judge - most people will be better with #1-7 for today)
Session 1
Session 2
Session 3
Session 4
14 comments:
i do not get low enough and i come up onto my toes as i squat
i need to get lower on my squat...
back could be arched more and knees could be shoved out more
need to stick out my butt more and keep my knees out
i need to keep my heels on the ground and not move back and forth as i stand up.
i need to slow down more when going down in my squats and not bounce up.
i need do not go down as far and keep my chest out
alex needs to not bounce at the bottom of her squat.
I need to get down lower in my squat, and keep my toes on the floor.
I need to get low and drive my knees out when I come up.
i go on to my toes when i sqaut and i need to get lower
i need to get lower and drive my knees out more
i came up on my toes once, not sure why
and my wrists arent straight at all
I need to work on my breathing
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