The Overhead Squats:
• Shoulder width apart • Wide grip on the bar (snatch grip) • Shoulder push up into the bar (as if pushing the ceiling) • Armpits face forward (active shoulders) • Hips descend back and down • Hips descend lower than knees • Lumber curve maintained • Weight on heels • Bar on the top of the frontal plane • Knees tracking the toes • Complete hip and knee extended
The Front Squats:
1. Shoulder width apart 2. Hands just outside the shoulders 3. Loose grip (fingertip on the bar) 4. Elbows up high to maintain lumber curve 5. Hips descend back and down 6. Hips crease below parallel 7. Lumber curve maintained 8. Weight on heels 9. Knees tracking the toes 10. Complete hip and knee extended.
March 2015 | 29