The Beautiful Basics

In my last post I talked about not needing a lot to start and how in fact it might be beneficial if you don't. We all love a heavy back squat, a good bench press and a bent over row but how often do we glorify the air squat, push up or strict pull up?

On Social Media and in mainstream gyms the reality is those aren’t the sexy movements that get attention. Maybe in CrossFit gyms they get more attention, and rightly so (although I would argue the Air Squat is one of the most under programmed and under utilised tools in CrossFit’s toolbox). What we maybe don’t realise is that those fundamental movements are often the key to helping us improve those more glamorous movements.

Let's take the back squat as an example, I know very few people who have a perfect squat (myself 100% included!). The type of squat where there is nothing at all that could be improved and that holds up perfectly under heavy weight. Identifying those issues, putting them under the spotlight by doing Squat Therapy (Squat Therapy) and then working on them in an air squat where you can really nail in the new technique before building the weight up from body weight is a great way of taking it back to basics, nailing it and therefore improving your heavy weight technique. In rowing we used to say that you needed to concentrate on something for 10,000 strokes before it became ingrained into your technique. In CrossFit I have heard more commonly that once you think you have mastered a movement,  you should go back to the basics and break it down in the aim for perfection. In that sense not only is perfecting the air squat glorious but it's going to significantly support the more glamorous heavy back squat.

The same can be said for lots of other movements. Full stack Lat pull down? Let's get the strict pull up going. Dumbell shoulder press? Let's get upside down and work on the strict handstand push up progressions. Even the dumbell bicep curl is, yes great for the gram, but inferior to the strict chin up.

Listen I'm not saying don't do those things, I'm saying don't neglect those body weight movements that will set you up for real success and improve those big lifts.

Andy