Crossfit Level 1 movements Questions | 100% Correct Answers | UpToDate Doc | Already Graded A+

Air Squat points of performance ☑: Back flat butt back • Weight in heels • drop below knees • Knees track over feet Air Squat ☑: Stance - shoulder width, toes - straight ahead or out slightly Stand up tall - maintain a neutral spine Movement is initiated at the hip Weight centered in foot Knees should track outward Hip joint should be below knee joint Air Squat violations ☑: lazy lumbar curve, butt wink, weight shifting from heels to ball of foot, not going low enough, athlete cantilevers forward engaging quads to maintain balance EXCELLENCE Air squat fault: not low enough ☑: Corrections: - cue "lower" and do not relent. - squat to a target to develop awareness of depth Air squat fault: improper line of action: knees move excessively forward so that weight is on the toes. ☑: give cue to push hips back and down Block the knees forward travel with hand to encourage movement of hips. Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. ☑: Cue "push your knees out" or spread ground apart with feet Use a target on outside of knee Air squat fault: loss of neutral spine. ☑: correction: lift chest and raise arms Air squat fault: weight on toes or shifting to toes. ☑: correction: Lifting the toes slightly to exaggerate the weight on heels. Give a tactile cue to push hip back and down EXCELLENCE What does the air squat do? ☑: Raises one's center of mass from a seated to standing position. What are therapies for common faults in the squat? ☑: Bar holds box squatting (squat on box) Bottom to bottom Causes of a bad squat ☑: weak glute/hamstring poor engagement, weak control attempting to squat with quads inflexibility sloppy work, poor focus Air Squat sequence ☑: setup - shoulder width stance execution - hips descend back and down - lumbar curve maintained - knees in line with toes - hips lower than knees