Reverse Jackie

In 15-20 min build to a heavy backsquat double

For time:
30 pull-ups
50 Thrusters (45)
1000m row

 

Squats

The Mechanics and Importance of Deep Squatting by CrossFit Journey

It is a common mistake to see many newcomers in the gym performing what can be referred to as partial squats.  These usually either fall in the quarter or half squat category. These are often performed to gratify the ego as the amount of weight that can be put on the bar is much more than when performing a deep squat. Although it may satisfy the ego, performing shallow squats is not only not inefficient in building muscle and strength, but it is detrimental to the bones and joints of the body…………………Overall by using a lesser load and choosing to do deep squats there are many benefits. Some of these benefits include minimizing the external load by maximizing the lever arm of the weight, while minimizing the lever arm of the muscle. This will result in less weight but also a larger range of motion that allows the muscle to hypertrophy more efficiently while saving the bones and joints extra stress. Deep squats from their position throughout the movement also save a lot of this stress on the bones and joints. Using less weight because of the need to gain depth on the squat will also result in less weight being held at the top of the movement which is where most of the skeletal body takes the blunt force. Lastly, squatting deep facilitates smoother and less risky training as it is easier to dump the lighter loads from a bottom position than it is a partial position.

Source:
http://www.athleticdesign.se/athletics/squat_article_1_english.html


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