Tuesday, April 12
The full range of motion in a squat is getting the crease of the hip below the knee - what we call below parallel. We should all possess the proper hip function to get into this position. But what happens if we can't, or if we can't get there and maintain our form? The age-old answer to the question "How deep should I squat?" is that you should go as low as you can while maintaining proper form. That means keeping a neutral spine throughout the movement and keeping the knees in a safe position, weight in the heels and all of the other points of performance we are always working on.
This means that we may not have you squat below parallel right away. It also means you might want to not "bottom out" in your squat if you can't maintain position. Developing strength through the entire range of motion takes time, but is very important for the long term health and effectiveness of your squatting life.
Sometimes it's hard to tell if you are loosing position in the squat without someone watching you, which is why we always prefer to have eyes on you when you're squatting with weight.
So, what does it look like when you loose your lumbar curve in a squat? Check out the video below on regaining a neutral spine and working to develop strength in the bottom position of the squat. Changing your depth and bracing will make a big difference in how you can hold your back tight. Never hesitate to ask a coach to watch your squat if you think something funny is going on.
Workout for Tuesday, April 12 18 min Not For Time: Complete 7 Seated Sled Pulls Complete 5X5 Narrow Grip Bench Press
EMOTM for 12 min Odd: 5 Deadlifts @ 70% Even: 50 Double Unders