Tuesday, May 7

Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability. It's important for all athletes of all levels and experience to learn how to squat properly, and the best way to do this is to develop good mechanics while under no load. This progression series will demonstrate proper positions and transitions for an air squat.

In this first video, Carl demonstrates how to use the concept of blocking movement to achieve a good knee position in keeping the knees out and preventing them from tracking forward over the toes during the transition. Carl then explains how to build range of motion in order to bring the hips down for more depth in the squat, by using an additional point of contact with hands on the ground for stability.

In this video, Carl discusses how to find that ideal flat-back position at the bottom of the squat and how to maintain that strong position as you stand up. Keeping the back flat throughout the full range of motion in an air squat is often challenging for beginners, but it is necessary to develop good hip mechanics, trunk stability, and properly prioritize the movement order with the hips, knees, and ankles.

1. Mobilize shoulders, triceps, lats with band stretches, rolling on barbell, lacross ball.  Mobilize hips and calves and IT band with foam roller and lacross ball.

2. Warmup with max L-sit, 1 minute handstand hold, 1 minute squat hold, 1 minute plank hold on hands.

3. Back Squat 1RM for today

4. Back off to 65-80% (of today's 1RM) for 3 sets of 3 unbroken reps with the best form possible.