Todays lesson has you moving from the Floor/Start Position to the Knee Position.
This movement is probably the easiest for most people, but it still can present a problem, particularly if you’re not all that flexible yet.
You’ll begin at the Start Position:
- Bar starts at the base of the toe (toe joint, where the shoelaces start)
- Shoulders are back behind the bar
- Your weight is on your heels or as close to it as you can get them!
What this means in practice is that your hips will be no higher than your knees. This is why what I’m describing is sometimes referred to as the “low hip start” position. If the only thing you get right at first is keeping your hips lower than your knees (like the bottom of a front squat), then you’ll automatically get all of the above things right most of the time.
Set up your lower body as though you are at the bottom of a deep squat: hips below the knees, knees far forward, weight on the heels. Grab the bar and voila! You’re doing pretty well.
And you’ll end at the Knee Position, which (again) requires that your …
- Knees are back far enough that your shins are perpendicular to the platform (get your butt up high!)
- Shoulders are forward over the bar
- Weight is HARD on your heels!
Throughout all of this, your lats should be tight as all hell. Squeeze your lats and stick you chest up like you’re showing off at the beach.
As you begin to move, think of shifting your hips from being low at the Start to high at the Knee.