Sunday, May 12

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For the Hip:

Holley Mangold Olympic Mobility Hips

Hip Mobility is VITAL to sitting upright in the bottom position

We need to have mobile hips to allow our knees to externally rotate
as we squat down. Think of it as allowing your knees to go wider than
you and your butt to sit between your ankles. You can find the hip
mobility VIDEOS HERE.

For Dorsiflexion

(Sorry… dorky word.. your knee moving over the toe as you squat – I know I know very simplified.. yes that is OK!):

Heather Smith Columbus Weightlifting Dorsiflexion

The knees going over the toes (dorsiflexion) is another key in bottom position! (Ever heard of "KNEES OUT!")?

Ah the ol’ knee over the toe. To dorsiflex or not to dorsiflex. This
is such a hot issue at times with many telling us they’ve heard, “it’s
bad for my knees”. Your knee must track over your toe to be successful
in Olympic Weightlifting and squatting. Can it be bad for your knee? Yes, IF your
weight is toward your toes… so stay back sitting between your heels!
Find the Dorsiflexion Mobility VIDEO HERE.

2. Squat to a 1 rep max.

3. Drop about 20 to 30% off the bar and squat up to a heavy three
("heavy three" means the heaviest weight you can do without missing) –
go up by no more than 5 to 10 lb. at a time.

4. Drop about 20 to 30% off of that and do two sets of five with the
best form you can muster, trying to come up as fast out of the hole as
you possibly can.


  1. Front Squat – 305
    2×3 – 245
    2×5 – 215

  2. Back squat
    240 x 1 (5# pr)
    215 x 3
    170 x 5 x 5

  3. Box Squat

  4. Mountain Bike Ride this afternoon with Julie L!!! 🙂

  5. Box Squats:
    Zach W
    225 2×5
    Rachel L
    105 2×5

  6. No squats or exercise for me today. ;-( Woke up hobbled with my low back spasming and symptoms feeling like sciatica. WTF??? Nothing odd happened yesterday. I didn’t do anything out of the ordinary. I need injury to DEPART from my life already!!!

  7. Heavy lifts during a week of night shifts feels not so smart at times. I feel as though my central nervous system is seriously compromised. Safe way to take care of patients isn’t it? Anyway….I am being really conservative with my weights out of concern for safe lifts.
    Back Squat
    140# 1 RM
    95# 2 x 5

  8. Chelsey Rumfola says:

    Chelsey’s Box Squat
    195 x 1
    145 x 5
    145 x 5

  9. Lindsay says:

    Front Squat
    160# 1rm
    125# 3×5

  10. High Bar
    170×3 175×3

  11. whitney tullis says:

    Spent time on my back squat. Felt an awful pain in my left thigh so I quit at #185. That is my 1RM though. Then I worked on handstand pushups and double unders.

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