I was wishing that my core was rock solid this morning. I think that would have been the key to my success today. A heavy, relatively high rep set of front squats. I'm truly amazed at some of the efforts. Danny and Karen.. Crazy crazy crazy. Both athletes are have a pretty low body weight and they both managed to lift well above their weight. It's one thing to do this with a back squat, but to do it with a front squat requires an unbelievably tight core and a straight up and down squat.
Danny hit: 155lb, 185lb, 200lb x1 (guessing weighs about 135-140lb)
Karen hit: 115lb, 125lb, 135lb, 140lb (guessing weighs about 105-110lb)
I didn't get too heavy (especially not compared to some of the other strong ladies) but I was really focusing on pushing my knees out on the way up from the squat.
The thought process was:
-Breath in before the squat
-Tighten core as much as possible
-Keep your trunk upright (I like to visualize myself in a box on the way down)
-Get into a full squat position
-Knees out on the way up
-Elbows and chest up on the way up
-Breath out and in
-Do it again, BETTER..
Workout:
3 sets of 5 rep front squat
105lb
115lb
120lbx2 (failed here and stopped for the day)
2 comments:
you're right about the core tightness. as soon as you lose that, the chest starts to close and then the shoulders droop and the bar starts sliding down. that makes it almost impossible to come up out of the hole.
Touche!
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