Learn the overhead squat (OHS) and the wall ball shot.
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
3 sets
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15
Push-ups/Dips
3 x 20
Metcon TBA
Below are some videos of squatting from this past Monday. Find the clip of yourself and comment on something you could improve. There are a few people who I haven't recorded yet - if this is you, please comment on someone else's squat technique (nicely, please!).
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 some of you can't see your eyes in these videos - in that case, 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 on the squat video a few posts ago for reference). Or is it high up by my neck? Maybe I even have it too low?
- 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)
Edit: All of the videos have been fixed (mostly - my apologies to Rachel W. and Kara S). The audio occasionally gets out of sync with the video, but beyond that, they are pretty good for viewing now. If the clip of you is not viewable for some reason, feel free to comment on someone else's squat.
Session 1
Session 2
Session 3
Session 4
Session 2
Session 3
Session 4
22 comments:
I need to go a little deeper...
i need to go deeper and straighten my wrists
Connor Raabe did a good job of getting deep but needs to stay on his heels
I definitely need to get deeper. WAY deeper!
I should go a little deeper and make sure I shove my knees out enough.
I need to keep my heels on the ground
I could put the bar higher up on my back
I need to keep my wrists and back straight.
umm definitely work on depth.
YOU DON'T HAVE A VIDEO OF ME!!!
But I think John Waller can get his chest out further and David can keep his heels on the ground
wow i actually got good depth, suprising....could definitely reach back with butt more and drive with the hips, as always. also, my shoes are obviously the best
maddie does a good job of looking at the right spot and driving her knees out, just a little deeper!
i need to keep my heels on the ground every rep.
i need to push my knees out
I need to stay on my heels.
I wasn't in the video but I know that I need to make my wrists straighter.
I have trouble staying on my heels.
i need to sqaut more weight despite realizing that this was on the day i'm not present-darn
i need to keep my heels on the ground and my back could be straighter. yet again i need to squat more than i bench
I need to go a little deeper (maybe) and I need straighter wrists.
i need to shove my knees out more
Random shout out to Chris I. on the bench. Nice work, kid. I knew you weren't a wimp. =)
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