Since moving to Fargo and being forced to workout out in a Globo Gym setting, the very first thing i noticed was the incredible amount of people doing the Squat with absolutely no standard. It's very had for me to watch and i feel bad that none of the young people have been proberly taught how to execute proper ROM (Range of Motion) in this important movement. I see people throwing a couple plates on each side of an olympic bar thinking there "Strong" and "Fit", but are only performing 1/2 of the true standard. I know we aren't all certified trainers, but i do feel we have a responsibility to show people the correct motion.
The squat is a tremendously safe and magnificent movement that develops coordination, mental toughness, skeletal and muscular strength, and superior knee stabilization. A full range of motion squat begins with the knees and hips extended and the body in a standing upright position. To initiate the movement, the hips travel back and down to a point below parallel. Below parallel is defined as a body position where the top of the patella (knee) is above the crease of the hip.
A partial squat is one that does not fully achieve a below parallel depth. A partial squat puts undue stress on the knees, neglects the utilization and development of the glutes, adductors, and hamstrings, and generates a significant imbalance between the front (anterior) and back (posterior) sides of the body. A partial squat allows the body to carry and move a load which the spine has not yet developed the capacity to support and move.
If you physically or mentally are not able to take a squat below parallel, your load is too heavy. Forget the number on the white board, and go for some serious inches in your depth. Remember, a barbell squat is built upon the solid foundation of an air squat and depth should be unquestionable. -Part taken from CrossFitRoots.com
Friday 02/19 WOD
Strength
Back Squat 5x5x5
WOD
"Stephen"
30-25-20-15-10-5
GHD Situp
Back Extension
Knees to Elbows
95lb Stiff Legged Deadlift
