Forums General hip/ankle mobility and the butt wink Re: hip/ankle mobility and the butt wink

AvatarKatie Hemphill

Also, a couple technical pointers after reviewing your video:

1) Make sure you have a solid grasp of how to brace a neutral spine. There are MWODs on the topic, for sure. As you move to get under the bar to unrack it, you arch your lower back and push your belly out. Breaking position before you receive the load will have a very negative impact on your ability to move well through the set. Practice getting under the bar with good form. Practice it like there is nothing else to the squat until you can do it reliably.
2) Watch that head position. Your chin is dropping down to your chest throughout the video. Keep your head in line with your body. It can help to look at a spot on the floor a few feet in front of you. But similarly, you should practice being able to maintain a good head position while you move and be able to do this reliably before you try to progress the squat any further.
3) One thing at a time. Each set, or even each session, pick a technical detail that you want to improve, and make it your primary focus for the practice session. Trying to juggle all the things you need to fix will be very overwhelming, and result in very little actual improvement.
You’re going to crush the squat! Just make patience your personal virtue while you do so.