Booty shots galore
>> Saturday, October 24, 2009
Today was CrossFit Total. I'm super pumped that I went up 5 pounds on my deadlift AND squat, but stayed at 70 pounds for my shoulder press.
So here's where I ended up:
Back Squat- 205 (I considered doing more though! Good sign!)
Shoulder press - 70 (same as the last time)
Deadlift- 205
TOTAL = 480
It's actually a pretty good score! I feel good about my form on my deadlift...
However, I'm not feeling so great about my back squat. I had Michael take these pictures so I could see my form. I really need to work on getting much lower. I think I'm going to add some back squats to my training one day each week and really focus on form, not necessarily the weight. I think it will help me get stronger in the long run.
I came home and did some research and found this awesome video on proper back squat form.
Here's what I learned that I think will really help---
1. I need to widen my stance a bit more.
2. I need to point my toes out more.
3. I need to drive my hips up.
I look forward to working on this move. I love back squats and I know they're an important movement. I could honestly care less what my crossfit total "score" is so if it drops a bit in order for me to improve my form, I think it's worth it.
Sunday is a rest day! Wahoo!
I hope everyone is having a nice and relaxing weekend!
Kelsalynn
5 comments:
Form? All I could think was, "wow! look at those calves!"
I probably couldn't even lift the barbell, so I think you're doing swawesome! Hope you enjoyed the rest day.
Is that the bottom position of your squat? I'd stop using weight totally until you can get down PAST parallel...then move to a 45# bar, practice until you've got that down etc. Partial squats like that are absolutely killer on your knees and doing them with such a heavy weight on your back only increases the damage.
On your deadlifts you could raise your hips a bit more to get your shoulders actually over the bar rather than behind it. That should also help bring your knees back a bit - you want the bar path to be as close to a straight line so you need your knees out of the way so you don't have to swing the bar around them.
Bacon- THANK YOU for the critique, I really appreciate it and it's exactly what I wanted to know!
Unfortunately, I don't think that's my bottom position- it was taken w/ a camera phone so there was a delay. I'm pretty sure and my husband also thinks that it's on my way up... Still, though, I think you're right. I can get below parallel with 135 but I need to take it back to there and work on my form--- ONLY increasing weight as my form is perfected, not sooner (I'm just too impatient).
I'm so excited to get to the gym now!!!
Kelsalynn
You're welcome! That's GOOD that that's not the bottom - but yeah, totally don't increase weight until you're okay below parallel with the weight. It doesn't have to be ass-to-ankles or anything, just low enough that the crease of your hip is below your knee. That engages your hamstrings and takes the forward pressure off the knee cap. There's a lot of really great squat/deadlift/press information on strengthmill.net in the Mark Rippetoe Q&A forum (not to mention endless entertainment, he's hilarious)
Keep up the good work!
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