Did you sign up for one (or all) of our workshops yet? You should probably watch this video and then sign up:
As we did on Tuesday, we will use a clean to warm-up for the back squat. In case you missed the “how and why” of this specific warm-up method, here is a quick, and slightly edited for the back squats, recap:
This is where we will deviate from what we did on Tuesday. My aim is to give you an idea on how to set a goal weight to shoot for.
In terms of establishing a goal weight, there are really two camps here:
1) Those that front squat incredibly effectively/efficiently
2) Those that don’t
Which camp do you fall into? Well, thats easy to decipher – which picture below more closely resembles your bottom position?
If your squat looks more like the top photo, then take your 1RM Front Squat and divide it by 0.9
(So if front squatted 100lb on Tuesday, your projected 1RM Back Squat goal would be 111.11 pounds.)
If your squat looks more like the bottom photo, then that calculation becomes relatively invalid. In all actuality those individuals will probably be able to squat more weight relative to their front squat. This isn’t necessarily a good thing as it demonstrates a lack of efficiency (and most likely flexibility) in your movement. But I digress…
Because many of you don’t have a recent back squat number, there isn’t really a valid template that I can put out there that would be reliable. Just trust me when I say this:
YOU WILL BACK SQUAT MORE THAN YOU FRONT SQUAT, so be prepared for that!
Before you start any of your barbell work, we will take everyone through an abdominal bracing sequence during warm-ups. Most of you know this and utilize it well, but many of you don’t. This activates ALL of the muscles that make-up the midline and makes supporting weight much easier AND SAFER!