How you can improve your squat through CrossFit.
Going Back to Basics
We often think that we need to make our workouts more complex to achieve greater results. Especially in the age of social media, it is easy to get wrapped up in all the fancy exercises we see online. It is easy to get overwhelmed and think we are not doing enough.
However, complicating our plan is not the best way to achieve results. For some, it may even make it harder to stick with a fitness program.
CrossFit often gets a bad reputation for inducing many ‘crazy’ movements, but when we examine its true methodology, we see that it focuses on incorporating key foundational movements and learning these before moving on to complex movements. A good CrossFit program prioritizes the basics, which are repeatedly demonstrated to get results.
Take the squat, for example. It is one of the most important movements we master in CrossFit, and it can help us in athletics and any of our daily life activities.
CrossFit.com
“The squat is a fundamental movement pattern required for remaining functionally independent as one ages and for developing and improving athleticism. Routine squatting will keep your hips, back, and knees sound and functioning in your senior years.”
If done right, the squat is not just a leg workout. It should also be a core, back, and hip movement. Many would argue that it is among the most important workout movements we can do. Squatting mimics the continual sitting and standing up we do on a daily basis, and if we can learn to move well in our squats, that will transfer to everyday activity.
Squatting is also essential for improving performance in the gym or in sports. You probably already include squats in your fitness routine, but there are always ways to improve. Taking a moment to break down the squat and focus on the basics can yield some great results.
Build the foundations, focus on the basics, and you will find you can achieve far greater results.
The Squat Set-up
When performing a squat (like any lift), the set-up is extremely important. Especially as we go heavier, taking an extra second to set up properly can make all the difference.
1: Place your feet shoulder-width apart.
2: Toes should be slightly turned out.
3: Brace the core: take in a breath and lock down on the ribcage.
Squat Initiation
Just like the set-up, when you begin your squat correctly, its sets you up to be in a stronger position throughout the lift.
1: Start your squat by sending the hips back, almost as if you are going to sit in a chair.
2: Knees should be tracking over your toes.
3: Keep your heels down and your eyes forward.
Core Engagement
Your back is just as much part of your core as your stomach and abs. So, when we talk about the importance of an engaged core in your squat, it includes the back. I like to imagine rolling my shoulders back and keeping a slight curve in the lumbar spine. Try to keep this position through the lift.
If we lose the core or feel the back start to collapse, we need to work on strengthening that position of the squat. Box squats are a great tool to use here.
Upright chest
Keeping the chest up goes hand in hand with keeping an engaged core. When doing air squats, keep the arms out in front to drive the chest up as you stand. Keeping your eyes forward will also help.
When completing back or front squats, imagine pushing the arms up and keeping the chest tall as you stand.
If completing overhead squats, punch the bar into the pinky fingers and keep the armpits facing forward.
However you squat, make it a priority to keep the chest from falling. This will, in turn, help you keep your core engaged. Every part of the squat will build off the others. Even though the squat itself is a relatively simple movement, we can focus on creating a base that is as strong as possible from this single exercise. When we do that, it will quickly become clear just how much benefit the squat can provide.
Modifying and Adding Variety
If you are new to working out and do not yet have the ability to do a full-depth squat without losing position, there are ways to address it.
A very useful drill (and not just for beginners) is a box squat. This involves using a target for us to reach to when we squat. We can set the box at whatever height allows us to keep a good position. By removing the bottom of the squat, we can focus on engaging more of our core and hips when standing from the box. It allows us to focus on driving the knees out.
If you are looking for ways to improve your squat, you can also add in some variety to your program. For example, you could use kettlebells or dumbbells instead of a barbell.
A great way to get variety in your training is to attend the group fitness classes at your CrossFit gym. Most programs incorporate many different variations of the squat. When you do have a strength day that focuses specifically on the squat itself, take the warm-up seriously. Think through each part of the lift and how the body works to get it done correctly. Scale the load down if you feel your form starts to suffer.
Once again, build a strong foundation and give time to the basics. From there, you can continue to build your strength in the movement.
For more useful squatting tips, you can head over to the CrossFit page for a breakdown of this foundational movement.
