The Setup, Execution, Points of Performance, and Corrections carry over exactly from the Air Squat.
We now add to those a load in the OVERHEAD POSITION
Teaching The Movement[]
SETUP:
• Stance = shoulder width
• Full extension at hips and knees
• Bar held overhead, in the frontal plane, with a wide grip
• Active shoulders
• Elbows locked
EXECUTION:
• Weight on heels
• Lumbar curve maintained
• Chest up
• Maintain constant upward pressure on the bar, and
active shoulders, to support the load
• Bar remains in the frontal plane or slightly behind
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below
the top of the kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete
the move
• Head position is neutral
• Return to full extension at the top of movement.
Seeing the Movement[]
PRIMARY POINTS OF PERFORMANCE:
• Active shoulders throughout movement
• Bar stays overhead, in the frontal plane
Correcting the Movement[]
ALL FAULTS AND FIXES FROM THE AIR SQUAT APPLY TO THIS MOVEMENT, PLUS THE FOLLOWING:
FAULT – LAZY ELBOWS AND SHOULDERS.
• Fix – Cue athlete to actively press the bar up; use your hands to push the elbows straight and the shoulders
into the ears.
FAULT – BAR GOES FORWARD OF THE FRONTAL PLANE.
• Fix – Cue the athlete to press the bar up and pull it back to overhead or slightly behind.