Squat

Air Squat Progression Pt.1

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 first video, Carl demonstrates how to use the concept of blocking movement to achieve a good knee position in keeping the knees out and preventing them from tracking forward over the toes during the transition.  Carl then explains how to build range of motion in order to bring the hips down for more depth in the squat, by using an additional point of contact with hands on the ground for stability.

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.

Burpee

  • Start standing tall with arms over head and feet hip width apart (or slightly closer together)
  • Squat down and reach for the ground, hands placed half a foot in front of your toes
  • With hands planted, kick feet back into push up position
  • Complete full push up, with elbows in close to the body
  • Hop back into to narrow squat
  • Explode out of the hole and follow through with a nice straight jump in hollow body position

Burpee Box Jump

  • This movement connects a Burpee with a Box Jump
  • As you come off the ground from the push up position of the burpee, jump on to a box or block with both feet and stand tall at the top.
  • As you hop off the box back on to the ground, immediately kick out into a plank and push up position for the burpee

CrossFit Games Breakdown - Week 2 Workout - Pt.4

We're back on with this week's CrossFit Games Workout 2, so let's break it down again on the gymnastics tip! In this video Carl runs through some key warm-up drills to get your hips, shoulders, squat positions ready for the Box Jumps.

El Sistema x PMP

En este video os explico como utilizamos el concepto del cuerpo como SISTEMA y el esquema de POSICIÓN-MOVIMIENTO-PRÓPOSITO para crear, entender, explicar y desarrollar movimiento.

Todo movimiento tiene posiciones clave por las que pasa durante su ejecución. Si podemos determinar las posiciones clave en cualquier movimiento, sabremos añadir movimiento entre ellos y por lo tanto aplicarlo al próposito.

Freestyle in the Field with the Candlestick Roll Pt.1

In this series, Carl and Richard explore different Freestyle applications of gymnastics movements found in training to maneuvers on the field.

In this video, Carl and Richard discuss options to get from the lying position onto their feet quickly and efficiently by using the Candlestick Roll.

La Sentadilla

Aquí empiezo a discutir la sentadilla desde el punto de vista de rendimiento básico. Cuando decimos básico nos referimos a rendimiento general, sin agentes externos que nos afecten.  Como por ejemplo, una barra.

En la sentadilla vemos dos posiciones clave.

  1. INICIO: Erguidos, los pies a la anchura de los hombros y  creando torsión.
  2. FONDO: La cadera por debajo de las rodillas, pies planos y rodillas hacia fuera.

Si comprendemos este movimiento básico y sus principios podremos modificarlo y aplicarlo a cualquier otro movimiento que requiera extensión y flexión de cadera.

Narrow Squat

  • Place feet hip width apart or glued together
  • Feet are pointing almost straight forward, just slightly out
  • Abs and butt are on
  • Descend by pushing hips back and down
  • Fight to keep the knees out during descend
  • Descend until hip crease falls below knee level
  • Ascend by pushing hips back and then up
  • Fight to keep the knees out during ascend

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