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Tom Platz did his squats…

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Tom Platz did his squats…

Platz also showed Arnold how to squat.  Dude had legs!

Warm-up: 3 Rounds – 100m Row SPRINT, 10 1-leg Glute Bridges per leg, 10 Bird Dogs

Squat: 3RM; 95%x3; 90%x3

MetCon – AMRAP 20 min:
400m Run
15 Toes-2-Bar

Squatting heavy is hard.  The benefit from doing hard things is usually very positive.  With that said, we cannot just show up to the gym and squat to parallel or below two or three times a week with poor form.  That is why we are constantly coaching and cueing you guys on all movements.  The really cool thing about the squat is that, as a movement, it is so analogous to many other common movements we perform at Ktown.

Case in point: during this gymnastics cycle we have constantly been talking about generating that external rotation force at the shoulder.  THIS JUST IN!  The shoulder and the hip are the same joint; the shoulder is just able to float around a bit more thanks to that unfaithful mistress, the shoulder blade.  So what can we take away from our push-up torque?  Do the same thing at the top of your squat.

Turn those big, powerful glutes on while standing tall at the top.  Some of you haven’t activated your glutes since the mid ‘90s, and that’s scary.  You are wasting so much potential by not using those meat patties.  So squeeze your cheeks together like you were trying to turn coal in to a diamond, and then also think about spinning your feet outward like they were on dinner plates.  You MUST enter the movement tunnel in a good position if you want to exit in a good position.

Do your knees collapse in on the way up out of the hole?  Work on your setup.  The beginning is the end.

Squat heavy more than once a week for life,
Coach G

By | 2017-04-25T14:38:53+00:00 November 2nd, 2011|CrossFit Ktown Knoxville, Uncategorized|7 Comments

7 Comments

  1. Bucklington November 2, 2011 at 9:27 pm

    your metaphors make grown men cry

  2. Ben November 2, 2011 at 9:47 pm

    Why are the shoulder blades unfaithful? They’ve always had my back……..

  3. T-Pain November 2, 2011 at 10:49 pm

    Instead of signing letters “sincerely”, i’m going to sign them “the beginning is the end.” I will also use this when giving closing arguments. Also, shoulder blades are skanks.

    Haven’t sent this video in a while….
    http://www.youtube.com/watch?v=zmKeOGxaZrE&feature=fvwrel

    Best if viewed full screen at high volume. i don’t endorse the values of this video, but it’s entertaining and halloweenish.

  4. G8r Dave November 3, 2011 at 7:50 am

    Ben, my dad always said A joke is no good if people don’t wince. My dad would approve of your pun.

  5. Ben November 3, 2011 at 8:11 am

    @G8r Dave
    Thanks Dave. The jokes get worse (for other people, not me) as I get older. I will consider it a win if T still laughs at them until 13, but Erin gives me 9.

  6. Rise Up November 3, 2011 at 9:01 am

    Here is a little something for the two SASSIEST coaches at Ktown, Tay and G.
    http://www.imdb.com/video/hulu/vi565681945/

  7. Coach CBo November 3, 2011 at 3:54 pm

    I want to make a hundred butt squeezing analogies, but I will only make one….

    -Act like your hole is David Bowie and Queen and put it “Under Pressure”

Comments are closed.