As we near the end of our high bar back squat cycle, I would like to talk about why we do what we do. A big part of CrossFit is being prepared for the unknown and unknowable. In this regard, many gyms follow a more randomized way of programming. So why do we, at EDCF, stick to programmed strength cycles? I have found that randomization is okay to a certain degree, but a cycle based off scheduled periodization is key to seeing sizable gains. The concept of periodization is pretty simple. You basically start of with more reps at lower weight and build up to less reps at higher weight. A new one-rep max is then found after which you rest the movement for a couple of weeks to recover then start again going off your new and heavier max.
If you have followed the programming over the last few months, there is no doubt that you know that every Monday is usually back squat day. We have switched from low bar to high bar in the recent months to trigger different areas. We focused on low bar first to strengthen the posterior chain (glutes, low back, and hamstrings) without putting much emphasis on the deadlift. At the same time, we focused on the Olympic lifts (snatch and clean & jerk) and breaking them down to their basic components. Now that there is more competency in the Oly lifts, we have switched to high bar back squats.
High bar targets more of the anterior chain of muscles better known as the four muscles that make up the quadriceps. Focus should be placed on pushing out the knees, keeping the torso vertical, and bringing the hips forward at the bottom of the squat. High bar transfers better to Oly lifting, something that we do a lot here at EDCF. Now that technique in the Oly lifts is better than before, applying more strength out of the bottom of the squat is necessary to make gains in the snatch and clean and jerk.
