Monday 120806

A full depth is a squat where the crease of the hip dips below the top of the knee. Properly doing this requires you to maintain your lumbar curve like the figure on the left below. Flexing the spine under load is a pretty good way to burst a disc like a jelly donut, and since donuts aren't paleo, I don't want that happening in our gym.

Some of you are unable to squat to full depth properly. You either lose your lumbar curve when going below parallel, or perform shallow squats in a good position. Neither one is acceptable- in the long term.

If you're one of these problem children, what can you do? There are short term work arounds (or band-aids) and there are long term solutions.

Short Term Band Aids-

1. Squat to the depth at which you can maintain your lumbar curve. Safety is more important than a legit rep (especially since we aren't competing for $250,000.) You can use a box if necessary to check that depth and be consistent.

2. Use a lighter weight. Sometimes a perfectly good squat will be overcome by heavy weight. If you don't have the strength to hold the good position, lighten the load to a more manageable weight. That will sometimes mean taking weight off after your lifting partner has done his/her squats, but take the time if you need to.

It is more important to maintain lumbar curve than squat deep, but we want both!

Long Term Solutions-

1. Work on your mobility. If there is something tight, mobilize it! Get to the gym ten minutes early, and use than time to open up your hips, mobilize your spine, unglue your matted down tissues. We have new mobility posters up, and one is specifically geared towards squatting. Pick a few mob's and go to town.

2. See #1. Ten to fifteen minutes a day for as long as it takes.

3. Be Patient while you Get Stronger. We're constantly working on strength, so this one should take care of itself, but remember that everyone in the gym is different. It's hard not to compare yourself with others and their abilities, but play your own game and use the weights that are appropriate for you. If you train intelligently, you will get there (it just might not be overnight).

Hatch Squats- Week 6 Day 1 (Get ready, this is a heavy day!)

Back Squat- 1x6 @ 70%, 1x6 @ 80%, 1x3 @ 90%, 1x2 @ 95%

Front Squat- 1x5 @ 65%, 1x4 @ 75%, 2x4 @ 80%

AMRAP in 12 minutes:

15 KB Swings, 53#

10 Walking lunges with KB (held in rack position)