Primal Movements: The Squat

The Stance (Figure 1)

• Feet shoulder width apart
• Toes turned out no more the 30 degrees
• Chest up/good lumbar curve
• Weight rooted on the heels
• Arms at 60 degree angle from shoulder

The Movement (Figures 2, 3, 4)

• Pull butt back and down
• Knees track over toes
• Full squat completed when hip is below the knee
• Drive up through the heels
• Fully open hip

Faults

• Rounded back/torso collapses
• Weight shifts to toes
• Knees lead movement
• Knees not aligned with toes

Squat Therapy (Figures 5, 6, 7)

• Same criteria as squat
• Toes 2-3 inches from wall
• Hands placed overhead on wall, do not lean on the wall

A chair may be used for initial depth support. The chair is not a crutch. Place less and less weight on the chair eventually squatting without it at all.

Information compiled by Rob Wilson, Crossfit Level 2 Trainer
These instructions are intended to serve as supplementals to proper training and in no way replace quality instruction by an experienced,
qualified fitness professional.

References:
Crossfit.com
Rippetoe, Mark. Starting Strength