Functional

Air Squat Progression Pt.2

Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability.  It's important for all athletes of all levels and experience to learn how to squat properly, and the best way to do this is to develop good mechanics while under no load.  This progression series will demonstrate proper positions and transitions for an air squat.

In this video, Carl discusses how to find that ideal flat-back position at the bottom of the squat and how to maintain that strong position as you stand up. Keeping the back flat throughout the full range of motion in an air squat is often challenging for beginners, but it is necessary to develop good hip mechanics, trunk stability, and properly prioritize the movement order with the hips, knees, and ankles.

Air Squat Progression Pt.3

Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability.  It's important for all athletes of all levels and experience to learn how to squat properly, and the best way to do this is to develop good mechanics while under no load.  This progression series will demonstrate proper positions and transitions for an air squat.

In this video, Carl discusses more squatting movement mechanics and illustrates what knees out means, and how to maintain that good position while squatting with feet separated.  Keeping the knees out will result in a better application of force as well as lowering the stress and chance of injury at the knees.

Back Leg Swing

  • Stand with one leg straight under your hip and hold onto the wall or a low bar for balance
  • Keep your legs straight, belly tight, and butt squeezed as you kick your other leg back and up behind you
  • Drive your heel as high as you can while maintaining a neutral spine and straight leg
  • You should be hinging only at the hip, do not bend the legs while swinging and try to point your toe

Back Uprise from Dip Swing

  • At the peak of the front swing, initiate full dip
  • Ride the swing out in the bottom of the dip
  • Start pressing out of the hole as the back swings starts assisting press out
  • Finish in a horizontal body position with elbows fully locked
  • Continue on with regular swing or get ready to link the next movement

Back Uprise to Handstand from Dip Swing

  • At the peak of the front swing, initiate full dip
  • Ride the swing out in the bottom of the dip
  • Start pressing out of the hole as the back swings starts assisting the press out
  • Finish in a handstand position

Bar Muscle Up

  • Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
  • The body should bow from global extension to global flexion
  • At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your hips to the bar
  • Followed immediately by doing the fastest sit up into a pike position
  • Allow the shoulder to travel over the bar while raising the toes up
  • Done correctly, this should lead you into a bar support

Bar Pull Up

  • Start in a dead hang position with shoulders hanging glued to your ears
  • Make sure your body is in the hollow body position
  • Initiate movement by pulling your shoulder blades back and down and making your neck long
  • Make sure ribs stay down, abs and butt on
  • Follow through with a pull that will direct your chest toward the bar
  • The movement hits its peak when chin passes the bar, or when chest touches the bar
  • Descend while maintaining hollow body position
  • Movement finishes when you end up in the dead hang starting position

Box Jump

  • Stand a foot away from the box with chest up, abs and butt on
  • Look straight forward
  • Initiate descent by pushing hips back and keeping your chest and eyes up
  • Synchronize arm back swing with hip dip
  • Make sure arms reach back to full extension as the hips hit peak tension in the dip
  • Explode out of the hole and take off in hollow body position
  • Allow the arms to lead the direction of the body.
  • Slight lean forward is enough to get you on the box
  • Stick the landing in partial squat and arms above eye level

Bridge Progressions Pt.1

In this first segment, we show you what a basic Bridge looks like with Zach the Intern. From there we'll spot some holes in the positions, and explain how we'll scale this movement to address these issues in the following segments.

Bridge Progressions Pt.2

In this segement, we'll use Zach the Intern again to show you how to scale the Bridge to get the back out of the hyper extension.  And you don't have access to stall bars, you can simply place your feet on the wall, on to a box, or even a stack of plates. 

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