Similar Wods
Back Squat
To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it’s important to make sure you’re not bothered by the barbell on your back and have all […]
To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it's important to make sure you're not bothered by the barbell on your back and have all the success points in mind for your perfect squat. If you find this challenging, it's always easier to decrease your weight, or go back to the less complicated Air or Goblet Squat, so you can reflect on those performance points that appear to be missed as you incorporate the distraction of new elements in the Front or Back Squat.
- Stand on the foot with the breadth of the shoulder apart
- Hands on the sides of the shoulders
- Keep the bar with a relaxed grip
- Elbows high, shoulder to shoulder.
- Hips step back a bit, then go down.
- Hips are wider than the elbows
- The lumbar curve is preserved
- Heels remain in touch with the floor all the time.
- Bend your legs in line with your toes
- Complete at full hip and knee extension
https://www.youtube.com/embed/ultWZbUMPL8
Front Squat
Front Squat is an amazing exercise that you need to include in your programs because it is the foundation of Clean. Some of the benefits of this exercise are that it develops the core strength of the body and increases the strength of the leg muscles. It also improves the mobility of the basic joints […]
Front Squat is an amazing exercise that you need to include in your programs because it is the foundation of Clean. Some of the benefits of this exercise are that it develops the core strength of the body and increases the strength of the leg muscles. It also improves the mobility of the basic joints and helps you improve in Olympic Lifts.
Execution method:
- The bar is in the Rack Position with the elbows as high as possible while remaining parallel to the ground.
- The bar is held at your fingertips.
- Keep a lordship in your body, your back in the form of an arch, your gaze straight forward, your feet at shoulder width apart with the center of gravity of your body on your heels.
- Hold your chest high, pull your hips back and bring your pelvis below knee height.
- During the recovery, first of all, keep your elbows high and push your knees out.
- Complete the movement by bringing your body into full alignment.
https://www.youtube.com/embed/z-R-_123Zz8
Overhead Squat
Overhead Squat is one of the basic exercises that prove the good functionality of our body. It is the core of Snatch and helps to create effective athletic movement. In this exercise the energy is transferred from the largest to the smallest parts of the body. Overhead Squat develops control of the central core of […]
Overhead Squat is one of the basic exercises that prove the good functionality of our body. It is the core of Snatch and helps to create effective athletic movement.
In this exercise the energy is transferred from the largest to the smallest parts of the body. Overhead Squat develops control of the central core of the body, punishing any shaking of the bar above the head. If the bar is kept perfectly stable and in a vertical position above the head then the Overhead Squat does not place extra load on the hips and back. Conversely, if the movement is spasmodic and fast, even the lightest loads make the movement quite difficult. Also, the Overhead Squat punishes any weakness in the Squat technique, it is a perfect warm-up exercise and helps the athlete's functional flexibility.
Execution method:
- A. Hold the bar above your head in a perfectly upright position with your spine.
- B. The opening of the hands on the bar allows it to rotate behind your body (3600).
- C. Lock your shoulders and hold them as high as you can.
- D. Hold a lordship on your body, your back in the form of an arch, your gaze straight forward, your feet at shoulder width apart with the center of gravity of your body on your heels.
- Q. Keep your chest high and lower your pelvis below knee height.
- F. Keep the triangle formed by your hands with the bar completely perpendicular to the ground throughout the movement.
- G. Complete the movement by bringing your body into full alignment.
https://www.youtube.com/embed/F9L3Tb5xbHY