Air Squat

Set up Feet Shoulder width Chest up

execution

points of performance How the movement should be executed. Heavily reliant on common themes. Promote mechanical advantage.

• neutral spine
  • belly is tight. S curve in the back - neutral spine = midline stability
  • the s curve stays constant
  • Fault
    • Puff into flexion
      • spine rounds
      • cues
        • Lift arms
        • Lift chest
        • Block arms from coming down
• weight in heels
  • engages posterior chain
  • produces most power.
  • 50/50 weight split
  • Fault
    • Weight in toes
      • Wiggle the toes
• line of action
  • down and back
    • Degree in which hips move is different for every athlete
    • You want the diagonal movement
  • fault
    • Knees shift forward
      • Block travel of knee
      • Reach hips to wall behind you
• depth below parallel
  • Stronger joint
  • Larger ROM = more power
  • Functional - you’ll encounter this in real life
  • Fault
    • Not doing it
      • Lower, ask them how that feels
• knees track over toes
  • Recruites more musculature
  • Helps hit depth
  • Fault
    • Knees inside toes
      • Push knees to the side
      • Push knees to the side as you go down
• train wreck squat
  • Triage
  • Take the most prevalent issue
  • float the toes
    • Weight and line of action fixed itself
  • drive the knees out
• immature squat
  • Points of performance are technically good but chest is super forward
  • Use squat therapy with wall