Rock Solid

WOD:
Make up a missed workout from this week....or do the December Challenge ("Lumberjack 20").

In the photo above, Dan S. displays pretty good Back Squat form. Coaching points:

1. Head, neck, and spine are in alignment. No flexion of the cervical spine.
2. Focal point is 4-5 ft. in front, ON THE GROUND.
3. Heels are flat (mostly), with the weight of the body back on them.
4. Knees are tracking out over the feet.
5. The acetabelum (hip joint) is at a point LOWER THAN PARALLEL with the top of the patella (knee cap)
6. Lumbar portion of the spine is held in contraction (could be arched slightly more!).

Does your squat look like this? It should. If not, let's work to get you there. Full range of motion with proper form is the most efficient and effective way to get you any of your desired results. This has to be dialed in before you can start really loading up the bar, or any implement for that matter.