Why do we squat below parallel?

18
Dec

Why do we squat below parallel?

*Heads up – Tomorrow is the Yankee Swap!

It’s not just because coach told you to. There’s an actual reason. Actually, there are a few good ones.

It’s natural. Look at babies and millions of people around the world. Our bodies are designed to squat, so why not take full advantage of it.

It’s in the hips. When you squat below parallel, it’s the hips that absorb the load and redirect the movement back up. That takes the load off of your knees (not the case if you do partial squats). Let the glutes and hamstrings do the work. They can take it.

You can’t lift as much. Wait…what?! If you load up 760 pounds on the bar and partial squat it, that’s putting a lot of stress on your spine that it probably won’t be able to handle. If you can’t squat it below parallel, it shouldn’t be on your back.

By the way, what does ‘below parallel’ mean? It’s when your hip crease goes below the top of your knee. When we ask you to “go lower”, remember, it’s for your own good.

Front Squat – 5×5 @ 75%

3 rounds
20 Double Unders
20 Front Squats (95/65# or 50%)
20 Double Unders

20 Push Press (same)

*15 min cap

Compare to Dec.19/13

#THROWBACK THURSDAY

No question - below parallel

No question – below parallel

49 Responses

      1. Amanda

        I loved Rideout!! But I also loved when we were on Alcock. Aaaaaand, I love our current one of course. I love them all for different reasons. 🙂 But Chantal said it right, Rideout was badass.

  1. Front Squats
    5 x 5 @75%
    60-60-60-60-60

    WOD
    3 rounds (15 min time cap)

    60 singles
    20 Front Squats @#35
    60 singles
    20 Push Press @#35

    Time: 12:35

    I’ve yet to meet a WOD that doesn’t have at least ONE movement in it that I hate.

    And yet I keep coming back

      1. Amanda

        Tara you weren’t the only one struggling with the mountain climbers yesterday! I didn’t do them but they make me curse like a sailor.. I’m not very good at them and they make me mad. 🙂

  2. Mob + WUx2

    Paleo Benchmarks:

    Front Squat 5RM
    135-155-185-225-240-255-265(PR)-275(PR,15#) :):):)

    … really happy about this. I can practically smell a 300# 1RM. 🙂

    WOD – AMRAP 7 mins = 4 rounds (no PR)
    5 Burpees
    10 Push Press 65#
    15 KBS 50#

    … a little disapointing, but not surprising.The last 6 weeks of my “experiment” did not have much in term of intense conditioning. Was already set to fix this in the next 6-8 weeks.

    Good work nooners!!

  3. Mobility
    WUx2

    Group Mobility

    Front Squats 5×5 @75%
    85-105-105-105-105-105
    *Fun sharing to bar with you Amy!

    WOD: 15 Min Cap

    3 Rounds: @ 55#

    20 Double Unders
    20 Front Squats
    20 Double Unders
    20 Push Press

    Time: 9:32 (PR of 5# More and 30sec faster from Dec 2013)

    Thanks Blake Great Class!

  4. Cara

    Front Squat – 5×5 @ 75%

    wu 85#, 105-105-105-105-105#
    these felt good today, thanks for the small stance adjustment Blake!

    WOD:
    3 rounds
    20 Double Unders (60 singles)
    20 Front Squats (95/65# or 50%) @ 55#
    20 Double Unders
    20 Push Press (same)
    *15 min cap

    Time: 11:51

    Great nooner! Thanks Blake!

  5. Amy Hogan

    Mobility
    WUx2
    Group Mobility

    Front Squats 5×5
    85-105-105-105-105-105

    WOD: 15 Min Cap

    3 Rounds: @ 55#

    20 Double Unders 1st round,10 DU+30 singles 2nd and 3rd round
    20 Front Squats
    20 Double Unders
    20 Push Press

    Time: DNF(20 push press left at time cap)

  6. Steph H

    Mob/ wu x2
    Group mob

    Front squat 5×5
    Wu @55#
    5 x 75#

    WOD 15 min cap
    3 rounds
    60 singles
    20 front sq 45#
    60 singles
    20 push press 45#

    Time: 10.50

  7. Ryan

    – Mob
    – WUx2

    Front squats x5
    165-165-165(x3) … Leg really cramped up, continuing would have been a bad plan, switched to mobility

    WOD @70# with 60 singles = 14:50

  8. Kevin

    Front squats x5
    185-215-215-215-215-215

    Wod
    95# front squats
    45# KB push press (left arm)

    6:47

    Beat old time by almost 2 minutes. Would have rather done barbell PP. Stupid shoulder.

  9. Kimmy

    Lifestyle Challenge Benchmark WOD
    Front Squat 5RM
    95×3 – 135×3 – 155-175-195-205
    Matched my PR

    AMRAP 7 min
    5 Burpees
    10 Push Press 45#
    15 KBS 35#

    4 Rounds + 2 KBS
    13 rep PR!

    I was nervous to do this so soon after taking the cast off and going at it alone. Last time I had Patrick beside me doing the WOD which made me work harder haha. I am happy with today’s results 🙂

  10. mob wux1
    group wu
    front squat @95#
    right was to sore to push more
    WOD 15 min
    20 DU (60 single)
    20 front squat @ 65#
    20 DU
    20 push press
    time 7:11
    first set 65# last two air squat
    first time working out alone
    that was different

  11. Claire

    Front Squat – 5×5 @ 75% (65#)

    3 rounds
    20 Double Unders
    20 Front Squats (45#)
    20 Double Unders
    20 Push Press (same)

    *15 min cap
    Finished at 14:13. I was determined to complete a work out doing actual double unders! Took more time but I did it!! 😀 PR 9 in a row..lol

    Thanks for the 90’s fly music Mario!

  12. Amanda

    Halfway benchmark wod for the Nutrition challenge (we’re 9 weeks in!!)

    Front Squats 5x: 90-100-115-125-130
    5# PR. Thanks for the push, Mario!

    AMRAP 7 minutes:
    5 burpees
    10 push press
    15 kb swings

    I got a PR of 17 reps! I’m pretty happy with that.

    And this wod still sucks but I didn’t hate it nearly as much as the first time I did it. 🙂

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