The Air Squat

THE AIR SQUAT MOVIE

The air squat is the cornerstone movement of CrossFit and is foundational to the front squat and overhead squat. The air squat raises one’s center of mass from a seated to standing position.

1. SET-UP

• Shoulder-width stance.

2. EXECUTION

• Hips descend back and down. • Lumbar curve maintained. • Knees in line with toes. • Hips descend lower than knees. • Heels down.

3. FINISH

• Complete at full hip and knee extension.

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THE AIR SQUAT COMMON FAULTS AND CORRECTIONS

FAULT:

• Loss of a neutral position due to flexion in lumbar spine.

CORRECTIONS:

• Cue the athlete to lift the chest. • Have the athlete raise the arms as he or she descends to the bottom of the squat. (A)

FAULT:

• Weight on toes or shifting to toes.

CORRECTIONS:

• Have the athlete exaggerate weight on the heels by lifting the toes slightly throughout the entire movement. (B) • Give a tactile cue to push the hips back and down. (C)

(A)

(B) (C)

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FAULT:

• Not going low enough.

FAULT:

• Improper line of action: hips do not travel back, knees move excessively forward placing weight on the toes.

CORRECTIONS:

• Give a tactile cue to push the hips back and down. • Block the knees' forward travel with the hand at the initiation of the descent to encourage movement of the hips. (E)

(D)

CORRECTIONS:

• Cue “Lower!” and do not relent. • Have the athlete squat to a target that places the hip crease lower than the knee to develop awareness of depth. (D)

(E)

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FAULT:

• Knees not tracking in line with toes, which usually causes them to roll inside the feet.

CORRECTIONS:

• Cue “Push your knees out” or “Spread the ground apart with your feet.” • Use a target on the outside of the knee for the athlete to reach. (F)

(F)

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FAULT:

• Multiple-fault squat: Inability to ¡ Maintain lumbar curve; ¡ Keep weight on the heels; ¡ Keep the knees tracking in line with the feet; and ¡ Get to depth all at the same time.

FAULT:

• Immature squat: All points of performance are maintained but the athlete has to cantilever forward excessively onto the quads to maintain balance.

CORRECTION:

• Squat Therapy: Set the athlete facing a wall or racked bar with a target at depth. Set him or her in the proper stance, with heels to the box, chest close to wall. Have the athlete squat to the box slowly, maintaining control and weight on the heels.

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