OtherWeightliftingBenchmark20:00
Quarterfinals 21.4
Weightlifting
Solo
Workout Details
Other
20:00
For Load:
4Front Squats
Max load
Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Focus on proper form first before attempting a maximum load. Use lighter weights to practice the movement if needed.
- 2Consider breaking down the four reps into two sets of two if form starts to break down with heavier loads.
- 3Be mindful of your breathing. Inhale before the squat, hold it through the descent, and exhale as you press up.
- 4Use a mirror or partner to ensure your back stays straight and your chest stays up throughout the lift.
Safety Considerations
Technical Focus
Ensure the knees do not cave in and that the torso remains upright to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 4 min easy Row - 4 min(Light pace on the rower to elevate heart rate.)
Mobility:
- 30 sec per side Hip Flexor Stretch - 30 sec(Focus on opening up the hips.)
- 10 reps per side Ankle Mobility Drill - 30 sec(Work on improving ankle flexibility.)
- 5 reps per side Thoracic Spine Rotation - 30 sec(Enhance upper back mobility.)
Activation:
3 rounds- 5 Front Squats - 30 sec(Use light weight to activate muscles.)
- 10 Bodyweight Squats - 30 sec(Ensure full range of motion.)
Scaling Options
Intermediate
Reduce the load by approximately 20% and focus on form.
- 1
front squats
Front Squats at reduced weights.
Weight: 160/110 lbs (73/50 kg)
Scaled
Reduce the load by approximately 40% and focus on form.
- 1
front squats
Front Squats at a further reduced weight.
Weight: 120/80 lbs (54/36 kg)