How to Improve a CrossFit Squat

Use every muscle in your body as you squat.

CrossFit is becoming ever more popular for its challenging and fun approach to functional fitness. The CrossFit squat, otherwise known as the air squat, is an effective way to strengthen all the muscles in the legs, firm the abdominals and promote good posture. In addition, it serves as the foundation for many other CrossFit moves, including overhead squats and snatches. No matter how long you've been doing CrossFit, there are ways to improve your form, alignment and strength while doing squats.

Instructions

1. Keep your abs strong. Pull your belly button in toward your spine to protect your lower back and keep it from curving excessively. Tighten your abs throughout the movement. Use your abs to keep your spine straight and long as you squat.

2. Put your body weight into your heels rather than the balls of your feet. Externally rotate your thigh muscles to prevent your knees from collapsing inward toward each other. Send your glutes straight back, as though you were sitting in a chair, rather than down.

3. Lift your arms in front of you as you squat using the muscles of your shoulders rather than your neck. Pull your shoulder blades together and down your back to avoid straining your neck.

4. Keep your gaze focused ahead of you. It's tempting to look down at your toes as you squat, but looking straight ahead keeps your spine straight and your abs pulled tight.

References

• CrossFit Coastal; 23 Ways to Improve Your Squat; October 2008