The squat is like religion. People will argue it and debate it forever. When lifting weights at One World there are two types of squats to consider: the low bar (powerlifting) squat and the high bar (Olympic weightlifting) squat.
The powerlifting squat:
Things to note: The wide stance. The bar is low on the back. The upper leg is parallel to the ground. Also, but hard to notice in photo, the upper body is tilted forward. The movement into the squat is initiated by the hips moving backward and then sinking into the squat.
The Olympic weightlifting squat:
Things to note: The stance width is the same stance you would catch a clean or snatch in. The bar is high on the shoulders. The butt is much lower to the ground. The torso is much more upright. The movement can be initiated by the knees moving first to keep the torso in a more upright position. (Knees first?!?! Oh my...it's CrossFit sacrilege!!!)
So which one is right? If you are an elite powerlifter or an elite Olympic weightlifter, then the lift to use is pretty obvious. But what should we regular folks be using? It doesn't matter! You can lift plenty of weight with either style. I think if you want to be more well rounded lifter, you might want to consider the Olympic style squat. I personally believe it translates better into the front squat, overhead squat, the clean, and the snatch, but that is totally my humble opinion. At One World, the choice is yours. Play around with both styles and determine which one works best for you. You may be pleasantly surprised if you try something new and it works better for you. I prefer the low bar method. My squat numbers increased dramatically when I switch from high bar to low bar. I am probably going to switch back and start playing around with high bar again since I plan on putting a little more emphasis on my Olympic weightlifting movements in my training. You may be pleasantly surprised if you try something new and it works better for you.
WOD
Strength : BACK SQUAT 3 sets of 5 at 80% 1 Rep Max
Metabolic Conditioning:
10 Power Cleans (165 lbs/115lbs)
10 Burpees
3 Rounds
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