AIR SQUAT:

Foundational to the Front Squat and Overhead Squat.  The air squat is probably the single most important movement in all of CrossFit.  Once you think you've mastered it, go back and relearn it focusing on the finer points.

I. TEACHING

Setup:

* Stance = should width... feet underneath hips, toes pointed slightly outward
* Full extension of the hip and knee.

Stand up tall like superman!

Execution:

* Weight in heels
* Maintain lumbar curve
* Chest UP
* Butt travels back and down
* Bottom of squat is below parallel. - The crease in the hip is below the top of the kneecap
* Knees track straight over feet
* Return to full extension at the hips and knees to complete the move.
* Neutral head.

II. SEEING THE MOVEMENT:

Points of Performance

* Depth below parallel.
* Lumbar curve maintained
* Weight in heels
* Knees track over feet.

FRONT SQUAT:

Foundational to the Front Squat and Overhead Squat.  The air squat is probably the single most important movement in all of CrossFit.  Once you think you've mastered it, go back and relearn it focusing on the finer points.

I. TEACHING

Setup:

* Stance = should width... feet underneath hips, toes pointed slightly outward
* Full extension of the hip and knee.
* Bar "racked" on the shoulders (create a shelf with the shoulders for the bar to sit on,) hands outside shoulders, loose fingertip grip.
* Elbows high, upper arm (tricep) parallel to the ground.

Stand up tall!

Execution:

* Weight in heels
* Maintain lumbar curve
* Chest UP
* Elbows high, arms stay parallel to the ground throughout the whole movement
* Butt travels back and down
* Bottom of squat is below parallel. - The crease in the hip is below the top of the kneecap
* Knees track straight over feet
* Return to full extension at the hips and knees to complete the move.
* Neutral head.

II. SEEING THE MOVEMENT:

Points of Performance

* Bar racked properly: elbows high. hands outside shoulders, bar rests on shoulders. fingertips loosely grip
* Depth below parallel.
* Lumbar curve maintained
* Weight in heels
* Knees track over feet.

SHOULDER PRESS:

The key elements of the Shoulder Press and all overhead lifts are a tight core and straight bar path. 

I. TEACHING

Setup

* Stance = hip width
* hands - just outside the shoulders
* bar in front, resting on the shelf created by the shoulders.
* elbows down and in front of the bar.
* tight core.
* Closed grip, with thumbs around bar.

Execution

* CUE = "press"
* Drive through the heels.  Keep your core tight, front and back.
* Bar path is vertical. It should travel straight up. 
* Finish with active shoulders, with the bar directly overhead, elbows locked out.
* head moves to accomodate bar

II. SEEING THE MOVEMENT

Points of Performance:

* Good setup.
* midsection rigid.  ribs locked down.
* completely overhead and active shoulders at the  top of the press.
* bar path vertical
* shoulders and hips "stacked"

PUSH PRESS:

The PP builds on the same setup and overhead position as the Shoulder Press.  We will use the a drip and drive of the hips to impart some mometum  on the bar.  Focus on an explosive dip that is completely vertical.

I. TEACHING

Setup

* Stance = hip width
* Hands - just outside the shoulders
* Bar in front, resting on the shelf created by the shoulders.
* elbows down and in front of the bar.
* Tight core.
* Closed grip, with thumbs around bar.

Execution

* CUE = "dip, drive, press"
* Dip: the butt goes slightly back, and the knees press forward just slightly -- Keep the chest and back upright and perpendicular to the deck.
* Drive: extend/open the hips fully and rapidly. 
* Press: press bar overhead to full lockout

II. SEEING THE MOVEMENT

Points of Performance:

* There is no horizontal movement in the dip.  There should be no forward inclination of the chest and no muting of the hip.
* Addressive turn around from the dip to the drive: No pause at the bottom.

DEADLIFT:

There's so much to say about the deadlift.  It should be called the "health lift"  We love deadlifting at LCF.  If you are going to pick heavy stuff up off the deck, do it correctly and safely!  Keep the load light until you have your form dialed in. 

I. TEACHING

Setup:

* Stance = setup between hip width and shoulder width.
* Weight in heels.
* Back arched. Lumbar curved locked in tight.
* Shoulders slightly in front of the bar.
* Arms straight.
* Symmetrical grip outside the knees.  just wide enough that it doesn't interfere.

We use a 4 step process for setting up:  Using it allows us to get into the same setup position, EVERY time.
1. Feet/Stance
2. Hands/Grip (without bending the knees)
3. Shins
4. Chest up

Execution:

* Drive through the heels.
* hips and shoulders rise at the same rate.
* once the bar passes the knees, open the hip completely.
* head neutral
* return is reverse process.  initiate by sending the hips back and shoulders forward, slightly delaying the knee bend.
* Once the bar passes the knees, LOCK the angle of the back.
* The movement starts and finishes at the bottom.  do not drop the bar.

II SEEING THE MOVEMENT

Points of Performance:

* Maintain lumbar curve.
* Maintain lumber curve. (listed twice on purpose)
* Hips and shoulders rise at same rate.
* Bar stays in contact with legs throughout the movement. "FEEL THE STEEL."
* Hip completely open at the top.