As I mentioned briefly Saturday (thanks again to everyone who showed up for a great turnout) right before the post “Luke” bottom-to-bottom Tabata squats, I’ve been mixing squat holds (mostly active) into my mobility routine for the last few months, slowly increasing the amount of time spent down there. I’ve been dealing with some hip/low back gnarlyness, but some quality time in the hole has helped my positioning, confidence, and feel in the bottom of heavy squats.
A joint is healthy when it has a full, pain free range of motion. As we work to create a rigid neutral spine we spend a lot of time in extended positions. Sitting at the bottom of a squat allows us to safely work on some spinal flexion, while also practicing good squat mechanics, like actively driving out the knees, and we can even get some work in on ankle mobility while we’re at it.
Sometimes we overcomplicate things, but we really just need to bring it back to basics, and it doesn’t get much more basic than the air squat. This is simple and direct. Rather than trying to stretch and roll out everything from your low back to the balls of your feet, if you want a better squat why not work on your positioning in a squat? Check out the first ever Mobility WOD video above, challenging the CrossFit community to work on accumulating a 10 minute squat hold, and get to work on a healthier back a better squat today!
October 22, 2013
Front Squat 3-3-3-3-3
Hang Squat Clean (95#/65#)