CrossMAG
No Result
View All Result
  • CrossFit® News
  • Nutrition
  • Exercises
    • Pectoral exercises
    • Quadriceps exercises
    • Abdominal exercises
      • Abs: fundamentals
      • Abdominals low
      • Crunch
    • French press
    • Squat Exercises
      • Bulgarian squat
      • Front squat
      • Back squat
      • Front Squat
      • Air Squat
      • Pistol Squat
  • CrossFit® Games
  • Interviews
  • Medicine
  • Sport
  • it Italian
    en Englishit Italianes Spanish
  • CrossFit® News
  • Nutrition
  • Exercises
    • Pectoral exercises
    • Quadriceps exercises
    • Abdominal exercises
      • Abs: fundamentals
      • Abdominals low
      • Crunch
    • French press
    • Squat Exercises
      • Bulgarian squat
      • Front squat
      • Back squat
      • Front Squat
      • Air Squat
      • Pistol Squat
  • CrossFit® Games
  • Interviews
  • Medicine
  • Sport
  • it Italian
    en Englishit Italianes Spanish
No Result
View All Result
CrossMAG
No Result
View All Result

CrossFit®: how to make 1 Air Squat (and possible errors)

Marco Caccia by Marco Caccia
September 6, 2019
in CrossFit® News
0
CrossFit®: how to make 1 Air Squat (and possible errors)

The human body is made to move, but beyond what we can think of, doing it well and correctly is not something innate, and it is even more complicated in a sport with a parable of learning as wide as the CrossFit®.

This method of training includes different exercises from various disciplines and this makes it both fascinating and difficult to practice at the same time. In fact, both the coach and the student will have to be very patient in order to create solid bases starting from the simplest movements and only then move on to more advanced exercises.

The advantage of a gradual approach to training, with an eye to the quality of movement, it is certainly a greater sporting longevity of the practitioner, which means in the fitness field a better state of well-being while in the competitive field of better performance.

The CrossFit® lv1 manual helps us to understand where to start by going to outline 9 fundamental movements thanks to which it will be possible to structure different workouts.

These movements are:

1) AIR SQUAT

2) FRONT SQUAT

3) OVERHEAD SQUAT

4) SHOULDER PRESS

5) PUSH PRESS

6) JERK

7) DEADLIFT

8) SUMO DEADLIFT HIGH PULL

9) MEDICINE BALL CLEAN

In this article we will talk about theair squat, which I believe should be the first exercise to teach those who enter a CrossFit® box for the first time.

The reasons why I give it so much importance are two:

1) Knowing how to do it correctly presupposes having developed adequate mobility of ankles, hips and thorax, essential for performing all other exercises safely.

2) The squats are the basis to then be able to perform multiple other movements of the CrossFit® method.

Index

  • WHAT ARE THE PERFORMANCE POINTS OF AIR SQUAT?
    • DEPARTURE POSITION
    • PERFORMANCE
    • FINAL POSITION
  • SO HOW DO YOU PROCEED?
    • 1) MOBILTY
    • 2) PROGRESSION

WHAT ARE THE PERFORMANCE POINTS OF AIR SQUAT?

DEPARTURE POSITION

  • Feet shoulder width.

PERFORMANCE

  • The hips move back and down.
  • The lumbar curve is maintained.
  • The hips descend below the knees.
  • The heels remain on the ground.

FINAL POSITION

  • Complete extension of hips and knees.

Reading these points may seem very obvious and easy, but when we go to teach a neophyte we realize that it is not so.

SO HOW DO YOU PROCEED?

1) MOBILTY

Being able to perform a squat requires a discreet mobility of ankles, hips and chest and unfortunately the sedentary nature of modern life does not help us on this.

So I recommend starting from this, that is, going to develop mobility through targeted exercises.

Having an elastic body allows you to move with more freedom and less resistance in various degrees of movement, which means less pain and less injuries.

2) PROGRESSION

After being able to develop an adequate degree of mobility, you can start practicing the execution of the squat, but I advise you to proceed step by step with a progressive increase in difficulty.

The difficulty in being able to apply the performance points previously described is encountered as we try to go below the parallel (as required in CrossFit®).

I therefore recommend starting with the box squat, that is to perform a squat by placing a box to go to touch with the buttocks going down into a squat.

Initially the box will be very high, but its height will be reduced as the performance points can be respected, so a squat with high chest and extended back, heels on the ground and the lumbar curve kept in a physiological position.

In conclusion, the air squat is an exercise that should not be underestimated because it is the starting point for more complex exercises like the wall ball and snatch, and if it is not possible to have control of an accosciata performed with free body how it will be possible to carry out one with one medball or a barbell without getting injured?

Here is the tutorial video:

View this post on Instagram

‼ VIDEO IN COLLABORATION WITH @crossmagit‼ ⠀ ⠀ ▪︎ Let's review the fundamentals EP.1 ➡️ AIR SQUAT▪︎ ︎ ⠀ 📃 I think the air squat should be the first movement to be taught to those who approach CrossTraining & Functional Training because it is the basis for performing many other functional exercises 📃.⠀ ⠀ In a short progression to learn this movement better, starting from the mobility and then performing the complete exercise. ⠀ ⠀ 🗓 Tomorrow on the @crossmagit website my complete article will be published, you will find the info in the stories🗓. ⠀ ⠀ 📚 #NerdDelMovimentoUmano 📚⠀ ⠀ #CrossMag #CrossTraining #CrossTrainingMilan #Milan #Bcube #Training #Functional Training #All TrainingFunctionalMilan #AirSquat #Squat #Basic #PersonalTrainerMilano #Fitness ⠀Fitness

A post shared by Marco hunting - FITNESS (@nerd_del_movimento_umano) Hon Sep 5, 2019 2 at: 55am PDT

tags: Air SquatcrossfitgymnasticMobility
previous Post

8 "route incidents" in the life of a crossfitter

Next Post

Chicken breast: 3 simple and tasty recipes for CrossFitters

Related posts Posts

CrossFit® programming app
CrossFit® News

CrossFit® with your smartphone: programming apps

January 21, 2021
Italian Showdown
CrossFit® News

The controversial declaration of the Italian Showdown: what happened

January 20, 2021
The WestSide Method for CrossFit®: Strengthening the Weak Link
CrossFit® News

The WestSide Method for CrossFit®: Strengthening the Weak Link

January 19, 2021
Squat jump: an exercise that has only advantages
CrossFit® News

Squat jump: an exercise for the lower body that has only benefits

January 14, 2021
The best of 2020: the most read articles of the year
CrossFit® News

The best of 2020: the most read articles of the year

January 13, 2021
CrossFit programming
CrossFit® News

Is there a schedule in CrossFit®?

January 7, 2021
Leave Comment

Recommended

Eric Roza announces major changes in CrossFit®

Eric Roza announces major changes in CrossFit®

November 23
tips for losing weight and maintaining weight

[Diet] How to effectively lose weight and maintain the results obtained

November 2

Follow us

Facebook
fb-share-icon
Instagram

DO YOU ALREADY HAVE EVERYTHING FOR CROSSFIT?

TAKE CARE OF YOU

Popular Post

  • AMRAP training

    Amrap: what it is and how it is managed

    0 shares
    Share 0 Tweet 0
  • Collection of the 20 best WOD to do at home

    0 shares
    Share 0 Tweet 0
  • CrossFit®: what is an EMOM, here are three representative WODs

    0 shares
    Share 0 Tweet 0
  • What is Murph and why is it done in CrossFit?

    0 shares
    Share 0 Tweet 0
  • The 9 types of crossfitters that are inside the box

    0 shares
    Share 0 Tweet 0
CrossMAG

Browse the site

  • About us
  • Coockie Policy
  • Contact us
  • Contributors
  • Work with us
  • Media Partners
  • Newsletter
  • Privacy & Policy
  • Advertising

Follow us

This page is not an official page of CrossFit, Inc. and is not associated with, or authorized by, CrossFit, Inc. All comments and suggestions contained herein are our personal opinions and not of CrossFit, Inc. The registered trademark CROSSFIT belongs exclusively to to CrossFit, Inc. The official website of CrossFit, Inc. is www.crossfit.com. CrossFit, Inc. is not affiliated with or endorsed by CrossFit, Inc. All comments and suggestions reported hereby our own opinions, which are not endorsed by CrossFit, Inc. The registered trademark CROSSFIT is exclusively owned by CrossFit, Inc. The official website of CrossFit, Inc. is www.crossfit.com.

No Result
View All Result
  • CrossFit® News
  • Nutrition
  • Exercises
    • Pectoral exercises
    • Quadriceps exercises
    • Abdominal exercises
      • Abs: fundamentals
      • Abdominals low
      • Crunch
    • French press
    • Squat Exercises
      • Bulgarian squat
      • Front squat
      • Back squat
      • Front Squat
      • Air Squat
      • Pistol Squat
  • CrossFit® Games
  • Interviews
  • Medicine
  • Sport
it Italian
en Englishit Italianes Spanish

This website uses third-party cookies. By continuing to use this website, you authorize the use of cookies.