Warm-up: Snatch Progression – Snatch Balance, Hang Squat Snatch
Snatch: 10 Singles, working to a PR
50m Sprint x10
Finisher: 5 min working on your Goat
The infamous back squat was in town a few weeks ago, and he was nice enough to sit down (below parallel mind you) with us for a short interview. What follows is an off the cuff dialogue that has been edited for lewd content and foul language.
CrossFit Ktown (CFK): Tell us a little bit about yourself.
Squat: Heh, well what is there to tell? I am the ultimate strength and conditioning movement. I allow massive amounts of weight to be loaded on a barbell, descended to what looks like a seated position, and then stood back up. I am one of the most basic human movements. Everyone should get to know and love me.
CFK: Wow, you’re not brash or anything.
Squat: I am what I am.
CFK: Fair enough. You have a bad-boy attitude, why is that? A lot of people try to stay away from you in the weight room, do you have any idea why?
Squat: I am confident in my abilities, if that gets misconstrued as a bad-boy attitude so be it. If a person could only do one lift for the rest of their life (God-forbid), I would be that lift. As for people staying away from me, that’s easy. I am difficult. There are few movements quite as hard as a 1RM squat, and there is nothing in this world that compares to a true 20RM back squat. Some guy from Texas said that God comes to ask if he can work in with you when you do a 20RM.
CFK: What do you think is the most common mistake people make when first meeting you?
Squat: I see two mistakes that are both easily correctable. The first is not externally rotating the femurs enough, therefore the person’s knees stay inside of the feet. Ideally, I would like to see femurs in line with wherever the foot is pointing – which should be somewhere around 30 degrees out. The other is seeing weight balanced up on the ball of the foot. I HATE THAT! The weight should be balanced across the whole foot, but it helps to think heels. These two problems, when corrected, will add 10% to everyone’s lift, I’m sure of it. That’s free weight people, you don’t even have to get stronger!
CFK: So those are good tips for the uninitiated, but what can you tell someone who is already squatting 2x their bodyweight?
Squat: You better have weightlifting shoes, and you better have your Valsalva maneuver perfected. One set of five is all you need to understand the importance of weightlifting shoes. As for the Valsalva, that big breath you take to fill your diaphragm, you need to be very strong through your core to tighten everything around that cylinder of air. Your torso should be as sturdy as a 4×4, pressure treated I might add, if you want a good power transfer from your legs and hips up through your torso to the bar. If you have a weak core it’s like a car having a great engine and tires but a poor transmission – what’s the point?
CFK: Any parting words of wisdom or advice?
Squat: Perfect me. I am a gateway movement to so many other lifts, as well as the supreme lower body strength builder. Do not settle for anything less than perfect. Also, hi Mom!
Vows to never miss another squat workout,
Post to comments your feelings towards the squat.