Front Squats – If you can't squat it, you won't be able to Clean it! Also, Elizabeth…
Front Squats and Your Squat Cleans
Today’s Benchmark WOD is Elizabeth, which is all about Squat Cleans! In our Clean skill sessions, we have been working a lot of Hang Power Cleans with the intention of building the basic skill of the movement. With Squat Cleans, however, the game is changed in that now the RX range of motion will start from the floor and the catch will need to occur in the bottom of your Front Squat.
For those of you blessed with the strength, flexibility and stability to properly Front Squat, you will also be able to go into a Squat Clean. What constitutes a solid Front Squat? Well, here are some guidelines:
- Flexibility in the shoulder girdle allows for elbows to be high and upper arms parallel to the floor
- Flexibility in the hips/quads/ankles allow for your torso to remain upright as you descend into the bottom of the squat
If you have tightness and/or weakness in these areas, then your Front Squat will suffer and your range of motion will be limited. See the photo below for some visual aids.
Bad Front Rack Position vs. Good Front Rack Position
Neutral Pelvis in Bottom of Squat vs. “Butt Wink”
Okay, so what if you have limits in your range of motion? Well, a solid and consistent practice of mobility and flexibility will help to resolve the issues. Daily practice will absolutely result in your movements improving and your activities of daily life feeling better.
That’s a bit long-term for what we want to achieve from today’s practice, however, so today you will spend time working on the position and weight at which you can perform this WOD safely, while still getting a helluva workout! Then, it’s your job to focus on what YOU need to do to improve your form. I guarantee you’ll like what you see when you expand your athletic practice to include flexibility, mobility and stability!
-Emilie
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Monday’s Workout
Cleans – Establish method and weight for WOD
- Beginner – Hang Power Clean from Position 1
- Intermediate – Hang Full Squat Clean (ONLY if athlete can get into a proper Front Squat position) from Position 1 or 2
- Advanced – Squat Clean (from the floor, into full squat each rep)
“Elizabeth”
21-15-9
Squat cleans (135/95# Rx)
Ring dips
Mandatory 15min cutoff. Pick weight and scaling appropriately so that the athlete completes in under 15mins.
Compare to
8/22/11
12/19/11
6/11/12
10/15/12
2/18/13
7/15/13
10/21/14
Cash-Out – Coaches’ Choice
2014 02 23