#air squats

[train-harder-to-be-better]

Workout of the Day!

[healthynexercise]

How To Do Bodyweight Squats Correctly

Bodyweight squats done correctly are a functional exercise that benefits your joint and muscle health, as well as your posture. The squat exercise builds muscles of the entire lower body but not only that. In fact, it is one of the exercises that challenge most muscles in your body. In addition to the lower body muscles, it also targets your core muscles, e.g. internal and external obliques, abs, and glutes.

[jurnaltalking]

CrossFit exercises - Looking at Air Squats

There is a range of exercises you will learn and practice as part of your CrossFit training but one of them is the wonderful air squat! It is one of the most fundamental moves not just in CrossFit but in people’s everyday lives. From the time we learn to stand we start doing air squats, each time you move from sitting down to standing or vice versa you are doing an air squat. Here is a look at traditional air squats as well as some of the variations you will learn.

The traditional air squat

When we are young we do the movement in a lot more natural and effective way. But as we age things like bad posture, injury or poor form can lead to injury. It is important to set your feet shoulder-width apart and have your toes pointing outward slightly. Then lower your body down so that you can get as close as possible to having your thighs parallel to the ground. Your knees and feet should be at the same angle.

Tighten your back to stop it arching and make sure your weight is distributed out through your feet. Make sure your weight is not too far forwards. As you master the movement of air squats you can focus on making sure you have excellent form. Do not add any load yet so you can get the right depth and knee position. With the air squat mastered you can move very large loads in a number of different positions. In CrossFit, a typical example of the air squat workout is the Murph. You run a mile, do 100 pull-ups, 200 push-ups, 300 air squats and then finish off with another mile run.

Other variations on the air squat

1) Back air squats

This is definitely one for lower body strength and you need a loaded barbell for it. The weight is supported across your shoulders and then you do an air squat movement. You should only add the weight when you master the air squat. The bar should stay even and feet should stay shoulder-width apart. If your form is affected then decrease the weight on the barbell.

2) Box air squat variation

This is where you do a common back squat but over a bench or box squatting down until your bottom hits the surface and then pushing or exploding back up again in an upward motion. Move the weight back into the standing position.

3) Dumbbell air squat variation

This variation is similar to the form of the traditional air squats but you work with a lower center of gravity with the dumbbell. You can engage more of the upper body with this variation have a dumbbell in each hand and lower as you do usually and the weight should be close to touching the ground without quite doing so. Then move back to the starting position. Make sure your weight does not move forward on your feet still and you maintain your balance. You work out more muscles with this variation.

[notfortime]

Friday 27/12/19

4 Rounds for Time

25 Burpees

50 Air squats

100 Double unders

Completed: 29.05 mins

Goal with this one was just to move.. And mannnnn, it was disgusting. Just did this one at home with Sam. Connor was not playing ball and we had to take turns running after him as he tried to make his way towards the street during the workout :/

The workout was looooong and boooooring. Just one of those ones where you just have to slog away, put your head down and work to get it done.

Afterwards we celebrated it was over with a cider or two :)

[notfortime]

Sunday 01/12/19

It’s finally December! Favourite month other than my birthday month April lol.

WOD (25 min cap)

4 Rounds for Time

10 Burpee box jumps (20″)

20 DB Farmers carry alternating lunges (15s)

30 Air squats

400m row

Completed: 24.49 mins

Didn’t feel like training at all today but I really wanted to do something to move. My lats and arms were really sore today after yesterday’s workout!

This was a good one, though it felt like I was moving so slowly.

I initially thought I could do it within 20 minutes but changed it ‘cos I knew the row would take 2 minutes up and I didn’t think I could do everything else within 3 minutes to make it under the cap with all the rounds.

It took me 6 mins to finish the first round, and just tried to stay consistent with this on subsequent rounds which worked. Connor was so cute during - he would join me doing burpees and with the squats :)

[notfortime]

Monday 04/11/19

We went to Mount Maunganui for a couple of days! Weather was perfect for a road trip. The Mount is definitely one of my favourite places to visit - it seems to encourage people to be outside and active with plenty of local playgrounds for Connor and lots to see and do.

EMOM for 5 Rounds

Min 1 - 30sec Handstand hold

Min 2 - 30 Air squats

Min 3 - 30 Hollow rocks

Min 4 - 12 Burpees

Did this one with Sam at the holiday house before tucking into dinner. It definitely got tough - especially the hollow rocks! All handstand holds were done unbroken.

[forgedbyferrara]

Don’t Fall

*30 Ring Muscle Ups for time:

-Every time you come off the rings, 200m penalty lap

#ForgedByFerrara

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[forgedbyferrara]

Midland

“Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure…than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.” -Theodore Roosevelt

Death by 3 Air Squats every minute on the minute:

Min 1- 3 Air Squats

Min 2- 6 Air Squats

Min 3- 9 Air Squats

Min 4- 12 Air…

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