Front squats are important for developing strong legs, but more importantly front squats develop a powerful core (anterior and posterior). Front squats are essential for developing the strength and flexibility required for the clean.
Lots of folks have serious problems getting the bar into a good front rack position. You'll spend some time today working on mobility exercsies designed to open up your wrists, shoulders and lats.
Today's Technique Tuesday video, from the dudes at Barbell Shrugged, offers great technique tips for improving your front squat. Good luck!
Reps for load
Today is a heavy day. We are working strength, flexibility and balance with the front squat. The front squat is a fantastic core strengthener. Don't be surprised if your abs and back are sore tomorrow.
If you know your 1 RM front squat start this rep ladder with 50%, 60%, 70%, 80%, 90% then descend the ladder at 85%, 75%, 65%, 55%. Good luck!
Optional #BTWBCHALLENGE Cash-out
Follow and Tag @beyondthewhiteboard and @emomoftheday with #btwbchallenge on Instagram with a clip or photo of you doing the challenge. If you don’t have Instagram, you can make your post on Facebook and we’ll still count you.
That’s that! Just make sure to check these items off before 11:59pm EST on Wednesday, December 14th, 2016 and you’ll be entered for a chance to win our prizes.
Memorial Day Murph - May 30
Knuckle Buster OCR - July 16
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!