There are a number of areas I’d like to improve in my squatting form, and the first of these is reducing the number of steps taken when unracking the bar and moving clear of the rack. Up until now I shuffled in a manner only Cliff Young would have appreciated.
After reading recently of the benefits of an offset starting position, I warmed up with a few sets of walkouts, using an offset and 2-3 steps. The offset certainly helped increase awareness of foot position, which in turn translated to the maximum 3 steps desired.
Following the walkouts came squats in three varieties – regular, box-free back squats; zercher squats using a sumo stance and hack squats with a conventional stance. The three of these conspired to make sure there was as much water hitting the floor here as on the ground outside.
Squat walkout 10@20kg, 10@40kg, 8@60kg, 6@80kg
Squat 2×10@20kg, 2×6@50kg, 4×3@60kg
Zercher squat 4×6@60kg
Hack squat 10@60kg, 4×6@80kg
Incline situp 10,10,10,4 @bw
Hanging knee raise 10,10,7 @bw
Total time : 60 mins