Dear Gang,
I've been CrossFit training religiously for over 9 months and in that time, have worked to develop an effective squat. I've been provided advice on the impact of a full deep squat: 1) A deep squat can be effective in working both the quads and the posterior chain providing your body maintains the proper positions through the lift and, 2) A deep squat can have a negative impact on your WOD times. I was wondering, is there a way to achieve both a deep squat that works the posterior chain and can actually increase my speed? What to do?
- Squat Enthusiast, IL.
Dear Squat Enthusiast,
How ironic you should pose this question because it was a widely discussed topic this week. Actually, it wasn't really a discussion, it was more like a dictation followed by a swift ass-chewing. Here's the skinny.
A certain gang-member someone, who's name I won't mention but initials are "Tommy Mo" decided to change his squat style to "test the advice." To be clear, here's a man that has worked exhaustively on developing a full deep squat. "Full" in this case means literally ass-to-ankles (A2A). However, on this day he elected to abandon the A2A technique and alter it slightly so that the lowest point of his squat was to a parallel 90 degree angle (or slightly lower if need be). In doing so, he used his altered style of a 90 degree squat during one of this week's WOD's, a seemingly innocent and simple looking WOD on paper, but oh-not-so-innocent-and-simple when you're smack dab in the middle of it. More on that in a moment. The findings were simple:
- His time was faster but ultimately doesn't go down on the box record board
- It kinda honked off and/or disappointed the box's coaches; A big "no-no"
- It elicited some very specific technique discussions that focused entirely on proper CrossFit squat standards and the reasoning to support said standards.
To elaborate on the final point above, all 3 box coaches provided their feedback supported by both CrossFit and even medical data. In the end, all of them emphasized the one key point about proper squat technique:
"The CrossFit standard as well as the Fort's standard is to always squat below parallel. That is, a squat is only considered to be to the standard when your hip crease is below your knees. With the hip crease just below your knees you effectively engage and work both the quads and the posterior chain and, providing you stop at that point and explode immediately upward, have a better opportunity of producing a slightly faster time."
So, there you have it. Their responses are always both precise and factual without any room for mis-interpretations (not to mention very eloquent too, eh?). But, if you wanted feedback from any one of us gang members we'll shoot you straight tossing out any level of eloquence. To quote Tommy Mo: "Dude, parallel squats are for wimps. You wanna do them right, get your ass down low. We wanna see 'sweat angel butt cheeks' on the floor when you're done. You wanna do them half-assed, go be a baboon somewhere else. We don't put up with that bologna in our box."
See? Same response, different tone. That's how we Gang members roll. Good Luck!
P.S. Oh! I almost forgot. In case you're wondering, Tommy Mo is back to doing squats that meet the standard. It was just a one-time test for him.
- Yours in Fitness, "The Gang!"
Rewind the tape just a touch and you saw me make reference to a not-so-innocent-and-simple WOD that had you wondering for probably a few moments, yes yes? What could it be? That's what we all thought when we walked in and glanced at the prestigious whiteboard:
Overhead Squats
3, 3, 3, 3
"Karen"
- 150 Wall Ball Shots (20lb/14lbs)
Now, you get it don't you? That's why there's all this tinkering and talking about squat technique and standards. Ahh, got it. Essentially, two areas of the WOD that help develop and train the lower body via the squat and an outstanding combination of both strength and METCON training. Least, everyone in the gang thought so. We don't really care what anyone else outside our box thinks. That's how truly selfish we are. We train our way and if you don't like it, tough patooties! That morning we saw some great OHS 3RM lifts. The Show and Super Dave had a solid 3RM set at 70K while Pete was just as solid at an impressive 80K 3RM. I mean, really, is the man ever NOT impressive? Here's some of the 3 rep lifts caught on video for your viewing pleasure:
Garth - 3 reps @ 70K (154LBS)
"Oh, that wasn't so bad now was it, Garth?"
Pete - 3 reps @ 80K (176LBS)
The BEAST isn't even breathing heavy. Too easy!
"Are we even going to count any of Tommy Mo's reps today? All I heard during the WOD was Zach yelling 'GET BELOW PARALLEL, TOM! GOTTA' GET DEEPER, TOM!' That's all I heard, anyone else?" - Super Dave
Can you believe it? Another named "Nasty Lady" WOD. Say it with me now, nice and loud and like you mean it too while you're at it: SSSSAAAAWWWWEEEEEEEETTTTT!
Oh, lady sweetness she is. "Karen" made her way to the box to greet us with her pain. You would think when looking at the WOD that just doing wall ball shots wouldn't be so bad. I would agree. But 150 of them in a row? Say it with me now, and I want you to let out a furious Garth-like groan while you're at it: PPPPAAAAIIIINNNN!
As we all grabbed our....balls....wall balls that is...we got into position and the journey to 150 began. In the beginning all you heard was music and some of the gang members counting just loud enough where those working nearby could hear the quiet muffle of their voices counting away "11, 12, 13, 14, 15...." it continued on and right around rep 30 you heard the first ball hit the ground. Still, you heard the counting of "31, 32, 33,...34,...grrr...35,...aaarrgghh!....36..." and then more and more balls hit the ground; The members of the gang were start to fatigue. As the minutes went by, so did the reps and so did the screaming from the coach and grunting from the gang members. By the time all was said and and done, it was Pete that called time first followed by (a questionable) Tommy Mo, then Garth and then Super Dave.
It's like we're kids all over again...
As we recovered, Super Dave took the first opportunity to toss the trash: "Are we even going to count any of Tommy Mo's reps today? All I heard during the WOD was Zach yelling 'GET BELOW PARALLEL, TOM! GOTTA' GET DEEPER, TOM!' That's all I heard, anyone else?" Kudos to Dave on not only tossing the trash, but actually coming up with a pretty good zinger. While I found it humorous, the first thing that came to my mind was that little saying we all shared when we were children. Remember when we were all in about...oh...6th grade and the classic comeback zinger to being ripped on was: "It was SO FUNNY I forgot to laugh!" It's true, I actually thought that.
But yeah, yeah, Super Dave, I got it. We all got it - LOUD AND CLEAR! The discussion about proper squat technique and being below parallel wasn't an option, it was a necessity. But hey, what's wrong with tinkering just a bit to help learn and feel the difference? Nothing, providing you apply what you learned and develop your technique in accordance with CrossFit standard.
Coach Translation: "It's back to what we've coached you on all this time."
Tommy Mo Translation: "Don't ever do that wimpy, bologna crappola again or it's baby pictures via E-mail on the hour, EVERY hour the rest of the day. You got that? Good!"
Lesson here is simple: Some people have a lot of the answers. If they're the right ones, why mess with it? It might set you back and force you to bail rather than squat thrust you forward.
Just be sure to stretch before you squat thrust. You certainly don't wanna' pull a hammie.
Another great day, Gang! Thanks for the B-L-A-S-T!
-tmo
Photos
1) The Gang prepares for "Karen" (go BIG!)
2) Smack dab in the middle of pain (go BIG!)
3) OHS & "Karen" prestigious whiteboard (go BIG!)
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