Chad Vaughn repeatedly tells Kayla Baumgardner to get comfortable in the bottom of her overhead squat.
Vaughn, a two-time Olympian, can tell being so low is an unfamiliar position for the 22-year-old, who is scheduled to compete at the Northern California Regional this year.
“You’re gonna have to get where you can hold tight in that bottomed-out position,” advises Vaughn, part owner of CrossFit CenTex in Belton, Texas.
The first step, he adds, is to become as comfortable and flexible in the position as possible.
“And flexible means that I can hold tight,” Vaughn explains.
To help in getting her lower, he recommends that Baumgardner widen her feet in her squat stance. He also tells her to narrow her grip a bit to bring the bar into a position near the pubic bone when she’s standing tall, and he recommends Baumgardner learn how to let go of the hook grip on the catch.
“One thing that will open up mobility immediately and allow you to keep the elbow up easier is letting go of the hook grip overhead,” Vaughn says.
Video by Dave Leys.
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In the first part of a 3-part series, California Strength Head Strength Coach, Ernie Hernandez (MS, CSCS), explains some of the bi-lateral exercises that we use with our athletes and weightlifters to work on the posterior chain. These exercises include the eccentric glut ham raise, lying leg curl, reverse hyper, and back extension.
Part 2 will discuss uni-lateral movements, so stay tuned!
In part 2 of our Posterior Chain Exercise series, we continue to highlight exercises that we utilize to improve lagging strength in the hamstrings, and in particular fix imbalances in this video. In Part 1, we discussed the various bilateral movements that we use. In this video, we discuss some of the unilateral movements that we recommend, including the Single-leg Romanian Deadlift (RDL), the Kneeling Hamstring Curl, the Death March, and the 5-cone Touch. California Strength Head Strength Coach, Ernie Hernandez, demonstrates the technique for each exercise, as well as some of the benefits and targeted muscles for each.
In the 3rd and final segment of our Posterior Chain Video Series, Head Strength Coach Ernie Hernandez (MS, CSCS) discusses the big movements that we utilize for posterior chain training.