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Exercises Movements, technique & proper execution

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Old 11-16-2008, 09:47 PM   #1
Colin Sim
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Air Squat issues

Hi guys, I'm very new to all this.

But I was comapring my air squat form against the videos on the site and I am guilty of buttwink. Also, I have inflexible calves, hence I cannot bring myself low enough without losing balance. I am generally prevented from doing a textbook-perfect air squat because of my lack of flexibility. I have decent core strength, though it definitely can be improved upon.

So my question is: Other than stretching my calves and hamstrings, what other exercises can I do to enhance my flexibility so that I can do air squats properly?

Thanks in advance!!
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Old 11-16-2008, 11:47 PM   #2
Paul Szoldra
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Re: Air Squat issues

Put a barbell up in a squat rack.

Back up, keep the ends of your fingers on the barbell, and squat down.

Your arms will raise, your butt will go down, your heels will remain on the ground. It'll be wonderful.

Also, for flexibility.. grab a kettlebell (20kg+), turn it upside down, grasp it and hold it up under your chin, keep your elbows in tight and close to your body. Squat down, keeping your arms within your knees. Go all the way to the bottom and hold it for 5. Repeat as needed.

Good luck.
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Old 11-17-2008, 08:16 AM   #3
Colin Sim
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Re: Air Squat issues

Quote:
Originally Posted by Paul Szoldra View Post
Put a barbell up in a squat rack.

Back up, keep the ends of your fingers on the barbell, and squat down.

Your arms will raise, your butt will go down, your heels will remain on the ground. It'll be wonderful.

Also, for flexibility.. grab a kettlebell (20kg+), turn it upside down, grasp it and hold it up under your chin, keep your elbows in tight and close to your body. Squat down, keeping your arms within your knees. Go all the way to the bottom and hold it for 5. Repeat as needed.

Good luck.
Hi Paul,

Thanks for replying. However, I don't really get you when you say 'back up', and how exactly should I keep my fingertips on the barbell? Do you mean just a bar without weight plates?

As for squatting with a 20kg+ kettlebell, I have some doubts about my strength heh heh, but I'll try it with the equivalent weight in plates. I don't have access to kettlebells you see...

Thanks again!
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Old 11-17-2008, 08:41 AM   #4
Jesse Kodadek
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Re: Air Squat issues

No, leave the barbell on the rack, and just keep your fingertips on it...it's an exercise to help you keep your back straight.
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Old 11-17-2008, 10:43 AM   #5
Kristofer Shamloo
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Re: Air Squat issues

Here is a good article from T-nation on getting a healthy deep squat.

http://www.t-nation.com/free_online_...irdworld_squat

relatively WFS, T-nation has scandalous photos now and again
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Old 11-17-2008, 05:56 PM   #6
Colin Sim
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Re: Air Squat issues

Thanks everyone! After some practice, I feel that my form is better. Still can't go much below parallel. But I suppose that will come with time. Back is real real sore though.
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Old 11-17-2008, 06:03 PM   #7
Colin Sim
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Re: Air Squat issues

Quote:
Originally Posted by Kristofer Shamloo View Post
Here is a good article from T-nation on getting a healthy deep squat.

http://www.t-nation.com/free_online_...irdworld_squat

relatively WFS, T-nation has scandalous photos now and again
Hey I'm reading the 3rd World Squat article now... It's great! And my posture looks like the feller's in the suit. Is tht good or bad?
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