The Glassman Chipper: Week 7 "Squat Clinic"

As one of the longest continuous members at Karma CrossFit, I have been present for 10s (if not 100s) of Intro demonstrations conducted by Will.  One of the most prominent elements of the KCF Intro is the description and discussion of the squat.  With all honesty (and the perspective of much box-hopping, article reading, and video watching), Will has refined his pitch to a level of effectiveness akin to the razor edge of a samurai's blade.  Karma's members should appreciate this caliber of instructional coaching, especially lent to such a critical movement.

Being an athlete, competitor, and CF-L1 Trainer, I can personally attest that Will's coaching alone is not enough to develop your squat virtuosity.  It takes dedication to understanding the movement.  It takes awareness of the faults that you exhibit, and a desire to correct them.  It takes repetitions.  A lot of repetitions.  A lot of "good" repetitions.  The coaches and members of Karma CrossFit may be the mechanics assessing and recommending the required maintenance, but you remain the chassis, joints, and engine that enable progress.

There are so many pieces of this short article that make me happy.  For discussion, here are but a few:

  • (The squat) is a vital, natural, functional, component of your being.
  • In nearly every instance this (a recommendation to not squat) is pure ignorance on the part of the practitioner.
  • On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement.
  • When we wish to refer to a weighted squat we will use the terms back squat, overhead squat, or front squat referring to those distinct weighted squats (Terminology!)
  • (Causes of the Bad Squat #5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible effort. The more you work on the squat the more awareness you develop as to its complexity.
  • (Cause of the "Incomplete hip extension" fault) Cheating, sets wrong neurological pattern avoiding most important part of squat.

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Image taken from linked source article: http://library.crossfit.com/free/pdf/CFJ_SquatClinic_Dec02.pdf