Squat
The squat is the movement behind almost everything in CrossFit. Thrusters, wall balls, cleans, snatches. Squat well and you move better in every WOD.
Front squat and back squat share the same foundation. The difference is where the bar sits and what that asks of your torso.
How to do it
- Stand with your feet shoulder-width apart, toes slightly out
- Place the bar on your upper back (back) or in the front rack (front)
- Breathe in, brace your core and descend through your hips and knees together
- Go until your hips are below your knees, chest up
- Drive through your whole foot back up until you stand tall
Your knees follow the direction of your toes. An upright torso keeps the load where it belongs, in your legs.
Common mistakes
- Knees caving in. Loads your knees and costs power.
- Heels off the floor. You lose balance and push from your toes.
- Not deep enough. A half squat only builds half the strength.
- Falling forward. Especially in the front squat, the bar rolls off your shoulders.
- Losing your brace halfway. Brace before you descend, not at the bottom.
Train for it
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