How is your bottom position?
A proper squat that directly correlates to weightlifting and Crossfit involves 6 distinctives.
1) A vertical torso throughout the entirety of the squat to allow for direct application of the squat to other movements.
2) Engaged glute muscles in order to prevent a horizontal torso and to allow for the greatest application of power in the standup.
3) A bottom position that is as low as possible where the hips are sitting centered between your heels.
4) Ankle dorsiflexion and mobile hips. The ability to keep your hips underneath you and keep your torso vertical is largely dependent on your knees being able to track in front of your toes and your hips mobility allowing for extreme depth.
5) A strong engaged upper back with the scapulas pulled together to allow for no bend or give in the midline during the squat.
6) Speed to the bottom of the squat. Speed into the bottom allows for greater speed out of the bottom. While maintaining a strong midline with a strong upper back and engaged glutes, allow your body to move quickly into the bottom of the squat. This speed to the bottom engages a stretch reflex in your quads, hamstrings, and hip flexors to allow for a “springboard” affect out of the bottom of the squat. If this is done properly and with a significant amount of weight the flex of the barbell will also allow for momentum out of the bottom. Speed into the bottom is MOST IMPORTANT at heavy load as the heavier the bar the more energy you’re capable of producing which allows for the greatest amount of stretch out of the bottom. If you don’t believe me or need a great example the search for Caleb Williams clean on YouTube.
A. Back Squat build to a max
B. RFESS build to an 8rm/leg
3 rounds for time