Base Camp, 6/13/2015

Focus 1: Back Squat
Workout: Ball Slams, Push-Ups, Sit-Ups

Base Camp this Saturday will focus on the king of the strength movements (and all around CFDC favorite), the Back Squat. Squats are a staple in our programming, and the goal of class this weekend will be on better understanding the back squat and how much weight you should be using. This will include:
– Practical review of set-up and execution for a squat (including lifts with just the bar and with added weight);
– Explanation of common coaching cues;
– Determining how much weight to use during class (and how to estimate a 1 Rep Max); and,
– Scaling and substitution options for the class workout, including how and when to choose a scaling/sub option;

To review before class, we highly recommend checking out the following information from the archives of Catalyst Athletics:

• Back Squat (Explanation & Demo)
  – note that there are some articles linked on the description page, among which we would recommend “Squatting, Valgus Knees, The Knees-Out Cue & Facebook Coaches” to help give you a better idea of what the “knees out” cue is used for.

UPDATE: link to the EXRX One Rep Max Calculator