Mechanical Advantage

Below is a video link of Mitch Langenfield, one of our members at CrossFit Coronado since 2010.  Mitch has the goal of squatting 500lbs.  A pretty impressive feat for anyone I might add.  Mitch started a specific squat program to help him reach this goal.  Before this, it was imperative that his form be very good as his program called for 4 days a week of squatting.  So, for several months we had Mitch work on the splits.  He did this everyday sometimes 2x a day.  This increased the length of his hamstrings, which allowed him to maintain his lumbar curve when below parallel.  The biggest movement fault in any movement, much less heavy squatting, is failing to maintain, integrity of the midline.  Not only is it dangerous, the body is simply not as effective at producing force.  After a few months, Mitch noticed that he not only could keep his back straight, but he could stay on his heels and bounce out of the bottom.  When we started this, his squat was 365lbs.  The video is 465lbs.  This illustrates that optimal movement is ABSOLUTELY critical if you want to get to this level.  If you don’t take the time to move well and fix your faults, you can’t reach your potential.

Now go do your mobility.

Mitch hit a 465# back squat this week and made it…

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