WOD - "HGH" Teams of 3 AMRAP 7 min. Back Squat 50 Reps (135# M/95# W) 50 Reps (185/135) Max Reps (225/155) -3 Minute Rest- AMRAP 7 min. Bench Press 50 Reps (135# M/95# W) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 min. Strict Pull-Ups Max Reps
Something to note in many people when they squat is the position of Krystin's hip resulting from the angle of her knees, from one squat to another. In her earlier squats, she had a tendency to lean over her quads, putting the weight forward of her mid-foot and forcing her back and quads to drive the bar up. This position doesn't allow the hip to drive the bar up. In the second photo, she opened up her knees which allowed her torso to stay in a more upright position, keeping the bar over her mid-foot. She was able to drive her hip up in a more straight path and the the squat was made easier simply by changing the torso position, from opening up the knees and pressing the feet out. Technique allowed her to lift more, more easily.
The back squat is perhaps one of the most beneficial lifts you can master. Squatting will not only help you develop leg and hip strength, but also promote full-body mobility and stability.
Points to be aware of:
- ALWAYS keep your heels planted to the ground.
- Sit back as you squat down which will allow you to center the weight over your midfoot-to-heel as you go through the movement. Think of sitting back into a chair.
- To ensure proper mechanics and prevent your knees from buckling in you must also continuously press your knees outward. This will also give you more stability in your hips when you are driving the weight back up.
- Squat slightly below parallel which would be your hips below your knees. This not only targets your gluteal muscles more efficiently but also prevents the shearing force on your knees that is caused by half or quarter squats.
- Once you are at the bottom, or in ‘the hole,’ you want to use your pre-stretched hip muscles to your advantage to return to the top. Make sure you are activating your powerful glute muscles and hamstrings by squeezing your butt when you start to press. This will not only allow you to squat more weight but will also go a long way to keeping your knees safe.
- Keep pressing your knees outward and staying tight throughout your back to maintain stability throughout the whole movement.