March 22,2012
WOD
21-15-9
squat clean 95/65
kettlebell swing 53/35
Hey Mwodies,
Today’s episode is to evaluate your ability to create an external rotation torsion force (stability, good mechanics, safe joint positioning) in the bottom of your squat (full compression). Many of us have to turn our feet out a bunch in order to get to full depth. While this is clearly functional, it’s not optimal. If you are having to spin your feet much past 15 degrees, chances are you are compensating for poor motor control, missing internal hip rotation, a tight anterior chain (quads, etc.), and stiff ankles. The further out your feet go, the less effective your hip rotators are at resisting the valgus forces created by the body (read: knees in). Somewhere between 5-12 degrees is sort of a magic area where you can still get to depth and create freakish amounts of torque.
Give this test a try and see for yourself.
[youtube http://www.youtube.com/watch?v=IAmO8AerhWY&w=560&h=315]