Wednesday 140806

Sara G

Sara G

The Posterior Chain in the Squat – “We want those heels down and those knees out. It’s going to allow you to use your posterior chain.” —Miranda Oldroyd, of our Level 1 Seminar Staff

Change….Saturday Oly Lifting will be held at 7a instead of 6a… this week ONLY. 

Back Squat 

Now, before we get into all the good stuff about a back squat, let’s debunk a few myths first.

  1. Back squats widen the hips (ladies…). MYTH. There is no scientific evidence that supports this theory. Take a peek at Olympic Lifters. They typically spend upwards of 25% of their training on the squat. Unless they’re lifting in the heavy class, I don’t see any too wide.
  2. Squats are bad for the knees. SUPER MYTH. Not only are squats not bad for the knees, every legitimate research study on this subject has shown that squats improve knee stability and therefore help reduce the risk of injuries. This of course is if they are done properly: LISTEN TO YOUR COACH!
  3. The high bar is better than the low bar. The low bar is better than the high bar. You should only box squat. You should never box squat. You should never do more than 5 reps. You should always do more than 5 reps. Blah blah blah. There’s no 1 way to do back squats. They’re all beneficial!
  4. Squats are bad for my back. MYTH. In fact as long as the squat is performed correctly, it will help strengthen the mid-section and posterior chain as effectively as any other movement.
  5. Back Squats will give me man thighs. Men – sweet. Ladies – probably not what you are looking for? Here’s the catch. Men, if you want man thighs, we can build them. Ladies too. However, the more likely result is a tight ass and firm, strong legs. In order to build those man thighs we would need to get you under the squat bar multiple (4+days) days/week and build a program designed specifically for that. Men, lets get started. Ladies, see, you have nothing to worry about!

Now we can focus on the good stuff. Why are back squats so good?

  1. According to Mark Rippetoe “The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known as hip drive.” ‘nough said.
  2. Back squats will help you run faster. One can simply apply more force to the ground when running with a stronger squat – beneficial to both short distance runners as well as long distance runners.
  3. More mobility and less pain. Doing squats correctly can help increase mobility and strengthen areas that typically deteriorate as we age, such as the knees.
  4. Back squat can help develop power. Read: I will get better at WODs because I’m more powerful.
  5. A strong back squat translates directly to your deadlift, clean, and snatch. Again, this boils over into your daily WODs. If doing a WOD prescribed is your goal, squatting can help.
  6. While the Back Squat utilizes a wide array of muscles, it’s main players are the quads, hamstrings, glutes (butt), and the spinal erectors & abs. You can see the picture I’m painting here folks. We’ve just listed some of the biggest muscle groups in our body, all used by a single exercise.
  7. Back squats cure cancer. Well, not really, but they’re almost that awesome!

Bottom line guys and gals: Let’s back squat.

Dynamic Warm-Up-Mobility
Prepare for…

Back Squat 3 RM
Banded Good Mornings – 20 reps in between each set. *build to heaviest band

Complete as many rounds as possible in 12 minutes:

Push Press @ 80% of 3 RM – 3 reps
10 Ball Slams – Men 30 gold, 20 silver, 15 bronze

Post loads used and rounds completed to comments.

Cool Down

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 

Rest recover 7 min then:
Skill: Gymnastics:
50 strict HSPU
Every time you break do 3 muscle ups

8 rounds
3 front squats @75% from the rack 
6 bench press @75% 
9 GHD situps *hands touch ground


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