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    Air Squat - CrossFit Training Guide

    Uploaded by

    Karim Haridi
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    © All Rights Reserved
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    Air Squat - CrossFit Training Guide

    Uploaded by

    Karim Haridi
    159 views5 pages
    .

    Copyright

    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    159 views5 pages

    Air Squat - CrossFit Training Guide

    Uploaded by

    Karim Haridi
    .

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 5

    MOVEMENT GUIDE Level 1 Training Guide

    The Air Squat, continued

    VIEW MOVIE

    THE AIR SQUAT

    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 3. FINISH
    „ Hips descend back and down. „ Hips descend lower than „ Complete at full
    „ Lumbar curve maintained.  knees. hip and knee
    „ Knees in line with toes. „ Heels down. extension.

    Level 1 Training Guide | 171 of 255 


    Copyright © 2020 CrossFit, Inc. All Rights Reserved.
    MOVEMENT GUIDE Level 1 Training Guide

    The Air Squat, continued

    THE AIR SQUAT COMMON FAULTS AND CORRECTIONS

    (A)

    FAULT: CORRECTIONS:
    „ Loss of a neutral position due „ Cue the athlete to lift the chest.
    to flexion in lumbar spine. „ Have the athlete raise the arms as he or she
    descends to the bottom of the squat. (A)

    (B) (C)

    FAULT: CORRECTIONS:
    „ Weight on toes or „ Have the athlete exaggerate weight on the
    shifting to toes. heels by lifting the toes slightly throughout the
    entire movement. (B)
    „ Give a tactile cue to push the hips back and down. (C)

    Level 1 Training Guide | 172 of 255 


    Copyright © 2020 CrossFit, Inc. All Rights Reserved.
    MOVEMENT GUIDE Level 1 Training Guide

    The Air Squat, continued

    (D)

    FAULT: CORRECTIONS:
    „ Not going low enough. „ 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)

    FAULT: CORRECTIONS:
    „ Improper line of action: hips „ Give a tactile cue to push the hips back
    do not travel back, knees and down.
    move excessively forward „ Block the knees' forward travel with the
    placing weight on the toes. hand at the initiation of the descent to
    encourage movement of the hips. (E)

    Level 1 Training Guide | 173 of 255 


    Copyright © 2020 CrossFit, Inc. All Rights Reserved.
    MOVEMENT GUIDE Level 1 Training Guide

    The Air Squat, continued

    (F)

    FAULT: CORRECTIONS:
    „ Knees not tracking in line with „ Cue “Push your knees out” or “Spread
    toes, which usually causes the ground apart with your feet.”
    them to roll inside the feet. „ Use a target on the outside of the
    knee for the athlete to reach. (F)

    Level 1 Training Guide | 174 of 255 


    Copyright © 2020 CrossFit, Inc. All Rights Reserved.
    MOVEMENT GUIDE Level 1 Training Guide

    The Air Squat, continued

    FAULT: FAULT:
    „ Multiple-fault squat: Inability to „ Immature squat: All points of
    ¡ Maintain lumbar curve; performance are maintained
    ¡ Keep weight on the heels; but the athlete has to cantilever
    ¡ Keep the knees tracking in line with forward excessively onto the
    the feet; and quads to maintain balance.
    ¡ Get to depth all at the same time.

    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.

    Level 1 Training Guide | 175 of 255 


    Copyright © 2020 CrossFit, Inc. All Rights Reserved.

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