Gauging your depth

JT Scott | 02/02/2012 | 3

The weight doesn't care.

Yosh forgot to post last night, so now I get to do it! Hahahaha….

What did Yosh want to say?

As we back squat today I want everyone to be aware of where their depth is. I will assist in judging the range of motion but I really want you to focus on where your proper depth is. Remember, the greater range of motion with the most efficacy will produce the most power. And what are we after? RESULTS!

Translated, Yosh is saying it is important for you to know where your own ass is at all times. Aside from the anatomical diagrams I have drawn for many of you emphasizing the importance of depth in proper muscle recruitment and patella protection, it is also broadly useful for avoiding ass misplacement issues in general.

JT says it’s important to know where your knees are, too. Try some squat therapy against the wall if you’re unsure: stand facing a wall with your toes 2 inches away, feet shoulder width apart, arms spread wide, palms on wall. Now squat. If your nose or your knees touch the wall, try sending your ass back, your knees out to the sides more, and keep your chest upright. How close can you get and maintain your balance?

As for results? Squats are where it’s at, period. If you did nothing else, squatting would be a good first step. Fortunately, you’ll get to do squatting AND a whole lot more steps, with a plate held overhead, today in class.

This kind of lunacy is happening all the time on our @CFSVille twitter account. Yosh doesn’t even have twitter, so he has no idea what JT is up to over there. Check it out! And have fun with the WOD today.

Strength: Back Squat 3-3-3-3-3

WOD:

5-4-3-2-1 reps of:

Hang Power Snatch (95#/65#)

Handstand Pushups

-10 Overhead Walking Lunge Steps in between rounds (45#/25#)