Wednesday, February 22, 2017

Progression Wednesday: The Squat



Last week we started a series to talk about how we structure our progressions. Everyone comes to class from a different starting place and we don't want to throw you in the deep end, so we start with less technical versions of our movements and have you work at your pace up to the harder movements.

Today, my favorite: the squat

I generally start with a goblet squat (squatting, holding a kettlebell upside down). It's almost impossible to goblet squat incorrectly. You have to keep your chest up and keep your hips back and put your weight back off your toes. If you don't do that, you'll fall down.

Then I try a barbell squat to see if you can do a squat with the barbell safely. If you can, then we stay there and start putting on weight. If not, then we'll fall back and work up like this:

goblet squat
box squat
front squat
back squat (we call that the squat)
overhead squat

I learned the front-squat-before-back-squat technique from Randy. Most of the time you'll see coaches do the front squat after you've learned the back squat. The front squat appears to be more technical since you have to balance a barbell on your chest while squatting, but just like the goblet squat, it's much harder to do it wrong. After you learn the front squat, it's an easy transition to the real squat.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

push press 5-3-2-3x2

Accessory/Skill

5 Bulgarian split squats between strength sets

Group Workout

rowing sprints:
2x200
4x100
8x50
rest 20s between efforts



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