Push Those Knees Out… Please to activate those Adductors…

Glutes are Pushed Back to the Rear… Chest is Up… Shins are almost perpendicular or behind the knees…and You are actively flexing the hips, glutes, and hams as your drive up…

How Else Do You Build Up Hamstring Strength and Flexibility.. Box Squatting!!

Box Squatting…

Box Squatting Rant:
As you can tell I have added a little box squatting to the strength program to hopefully strengthen our hamstrings, glutes, and adductors. Box Squatting is a great physical exercise that is accredited through Louie Simmons, of Westside Barbell. He has taken data and analysis for over thirty years and has seen great results within his powerlifting gym. The question for most inside the gym is… Why do we have to do them? Well, the simple answer is do you want to have a stronger back squat? And most responses will be “Hell Yes”. Well Box squatting will in fact increase your regular back squat and also create greater flexibility in your hamstrings, glutes, and adductors, which are the major factors in the back squat. Our goal here is to reach for a target, which in this case would be a box setup at below parallel. Our muscles are made for going below parallel. In fact, going parallel or above in a squat is detrimental to the health in our knees. If you go parallel, your knees are taking the brunt of the weight and you are not actively activating those strong muscles like the hamstrings and glutes. When we go below parallel, our hamstrings, glutes and adductors take the majority of the weight off our knees and ensure during a proper squat that we will be injury free from knee problems. Kelly Starret, CrossFit San Francisco, who is a Doctor of Physical Therapy, admantly supports the box squat for clients with knee problems, such as patella femoral syndrome and any tears around the knee. So, as you can tell there are numerous accounts of positives around the box squat, and I just scratched the surface. I hope you enjoyed my rant, and you all know there will be more where that came from…

VAGABOND UPDATE: Gym will be closed on Thursday Morning, May 20th, 2010… Regular Class Schedule for Afternoon Hours… 4:30 PM, 5:30 PM, 6:30 PM, and 7:30 PM

Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Spiderman Lunge
Bend and Touch Toes
PVC Dislocates
Bear Crawl

Active Skill Warm-Up: Pistols
3 sets of 10(5 each leg)
Beginner: Range of Motion to 20 inch Box
Intermediate: Range of Motion to 12 Inch Box
Advanced Intermediate: Full Range of Motion
Advanced: Load in the Rack

Workout of the Day:
A. Anchored Abmat Sit-Ups x 100 Reps
B. “Quick Hitter”
9-15-21 of:
Ring Push-Ups

DB Swings @55 lbs/35 lbs
Bench Press @ 135lbs/95 lbs

Kevin’s Notes: Scaled as needed for Metabolic Conditioning Workout… If you cannot perform Ring Push-Ups, then do regular push-ups… Bench Press will be done at a lighter weight than usual, but I want people moving through this met-con with speed and intensity… All sets should be unbroken…