Air Squat points of performance Back flat
butt back
• Weight in heels
• drop below knees
• Knees track over feet
Air Squat Stance - shoulder width, toes - straight ahead or out slightly
Stand up tall - maintain a neutral spine
Movement is initiated at the hip
Weight centered in foot
...
Crossfit Level 1 movements (2022/2023)
Graded A+
Air Squat points of performance ✔✔Back flat
butt back
• Weight in heels
• drop below knees
• Knees track over feet
Air Squat ✔✔Stance - shoulder width, toes - straight ahead or out slightly
Stand up tall - maintain a neutral spine
Movement is initiated at the hip
Weight centered in foot
Knees should track outward
Hip joint should be below knee joint
Air Squat violations ✔✔lazy lumbar curve, butt wink, weight shifting from heels to ball of foot,
not going low enough, athlete cantilevers forward engaging quads to maintain balance
,Air squat fault: not low enough ✔✔Corrections:
- cue "lower" and do not relent.
- squat to a target to develop awareness of depth
Air squat fault: improper line of action: knees move excessively forward so that weight is on the
toes. ✔✔give cue to push hips back and down
Block the knees forward travel with hand to encourage movement of hips.
Air squat fault: knees not tracking in line with toes, which usually happens with them rolling
inside the feet. ✔✔Cue "push your knees out"
or spread ground apart with feet
Use a target on outside of knee
Air squat fault: loss of neutral spine. ✔✔correction: lift chest and raise arms
Air squat fault: weight on toes or shifting to toes. ✔✔correction: Lifting the toes slightly to
exaggerate the weight on heels.
Give a tactile cue to push hip back and down
,What does the air squat do? ✔✔Raises one's center of mass from a seated to standing position.
What are therapies for common faults in the squat? ✔✔Bar holds
box squatting (squat on box)
Bottom to bottom
Causes of a bad squat ✔✔weak glute/hamstring
poor engagement, weak control
attempting to squat with quads
inflexibility
sloppy work, poor focus
Air Squat sequence ✔✔setup - shoulder width stance
execution - hips descend back and down
- lumbar curve maintained
- knees in line with toes
- hips lower than knees
, - heels down
Finish - Complete at full hip and knee extension
Air squat unchanging elements ✔✔core to extremity
frontal plane
posterior chain engagement
range of motion
Burgener warm-up ✔✔Hip width stance
arms wide and hook grip on the bar
bar at the high hang
dip, drive
dip, drive, and shrug keeping torso vertical and arm straight
dip, drive, and shrug and then elbows pull high
dip, drive, and shrug and then pull bar overhead
feet move to shoulder width stance
overhad squat
move feet to hip width stance; bar at the high hang
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