Squat Steps

It may be a good idea to review the Squat. Please Email me to let us know if you are going to be there tomorrow, so we can bring the necessary equipment.

Step 1
Feet slightly wider than the shoulder-width. Plant feet firmly, with your weight on your heels to prevent yourself from rolling up onto the balls of your feet. This is why minimalist shoes are so important. Most atheletic shoes have a thicker heel, forcing you to your toes.

Step 2
Place arms straight out in front of your chest for counter balance.


Step 3
To get into the squat, bring your hips back below your kneecap in a straight line. You do this by slightly bending both knees so they come out slightly over the top of your feet- don't let your knees get too far infront of feet.

Step 4
Keep a straight back - it should start to curve under once you reach the base of your squat. The chest should remain in a vertical position.

Step 5
Look straight ahead in line with the horizon. It may help to look to a fixed location.

Step 6
Stand back up straight with the knees slightly bent as you come up out of the squat position. Make sure your hip is fully extended ("explosive hip"). To watch a demonstration, go to the 4th link under Exercises and Demos at CrossFit's main site.