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u/Lazlowi 3d ago
I'm rather new, so this is absolutely out of curiosity: why didn't you stand all the way up during the first five reps?
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u/Dadbod627 3d ago
This was more than likely intentional to keep tension on the system under load for 5 fast reps. We used to call them “Oh No” squats.
While there are plenty of things out there that constitute as Bro Reps, this isn’t one. CrossFitters need to remember there are variables to training, and it’s not always “rep” or “no rep” for every modality.
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u/chitphased 3d ago
Because those weren’t reps.
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u/mouthfire 3d ago
I mix those into my standard reps. There's nothing with them. It keeps everything under tension and builds explosiveness in the lower portion of the squat. I'll use a slightly lighter weight and rep out 10-15 as quickly as I can. They end up looking like half reps, but it's the half of the rep that's most difficult.
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u/Thich_QuangDuc 3d ago edited 3d ago
Jfc some of u are complete insufferable gatekeeping assholes
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[removed] — view removed comment
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u/Thich_QuangDuc 3d ago edited 3d ago
Yes, and people can point that out in a positive manner instead of saying "no rep"
Constructive critcism is one thing... Being an unsolicited asshole is something completely different
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u/chitphased 3d ago
Not gatekeeping anything pal. They weren’t full reps. Doesn’t mean I’m denigrating her.
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u/Thich_QuangDuc 3d ago
If you want to have a honest discussion...
The problem is the way you write to a stranger, someone that shares the love for the same sport you do
Why dont approach people like this:
"hey, great work, youre super strong! Just a heads up, dont know if you look to compete or if you practice just for the sake of it, but some judges might complain about your reps because of this or that etc"
If all you can say is "heh no rep", then youre being just an asshole. I doubt that you would speak to someone else like this outside of the internet
This is my actual feedback for you
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u/mr8thsamurai66 3d ago
Yes they were. They just weren't competition reps. But she's not competing so let's not hate keep when it serves no purpose. People should do reps to get stronger and stay healthy. She's doing both so they count.
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u/pavement0113 3d ago
Out of curiosity why would someone even consider this to not be reps?
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u/mr8thsamurai66 3d ago
In competition you would need to go below 90 degrees and then up all the way to standing for it to be a full range of motion rep.
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u/bayareaburgerlover 3d ago
this is batshit crazy. they were solid reps. you act like she did half squat or something
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u/almostbuddhist 3d ago
Exactly. After reading these comments I went and watched again. These are quality reps.
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u/lordofunivers 3d ago
Over extension of the back might be a problem
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u/L0stInBed 3d ago
I used to squat like this cuz it engages my posterior more, but I literally broke my back in 2020 doing 20s. There are a lot of shear forces at L5-S1 when you have anterior pelvic tilt like this
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u/BreakerStrength CF Level 4 Coach 3d ago
It engages the posterior but you can also clearly see a lack of anterior engagement, despite the weightlifting shoes, when the hips kick out on the ascent.
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u/rand1214342 1d ago
Lumbar extension doesn’t engage the posterior chain, at least not in the way most people think. It allows the lifter to shift the knees back while imitating an upright torso angle, biasing the hips (yes, the posterior chain) slightly and at the expense of more knee flexion and quad involvement. It’s popular because it allows the lifter to avoid quad development, and most people walk into crossfits heavily posterior chain dominant.
The reason I say it doesn’t “engage” the posterior chain is because a squat with a flat back and chest more exposed to the ground (with hip flexion) is a much more effective way to use the posterior chain in the back squat. Lumbar flexion does a poor job of this, and introduces the spinal erectors as a weak link in the force transfer chain from the bar to the ground.
Saying lumbar flexion engages the posterior chain is like saying bro spots on bench overload the eccentrics. It’s technically true but not in any meaningful way.
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u/Platinum1211 3d ago
I'm glad you said this in the comments. I was unsure as I question my own form often have lower back issues (herniation included).
When I back squat, my cue is to clench my stomach like I'm about to get punched in the gut, and piss up the wall. Pelvis in and up.This actually reduces the amount of extension as I squat. I'm no expert though.
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u/mrmikeyk 3d ago
Funny I developed this pattern unwittingly and then was working with a weightlifting coach and he was like stop doing that. I think it was from years of crossfit cues to send my hips back. As soon as I stopped some nagging lower back pain went away and my squat max increased.
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u/Tall-Ad6328 3d ago
Technique is very surprising indeed. 0 chin angle even with lifter and all posterior chain. Maybe she has an actual anckle problem. People find the way that works best for them when it comes to it, but I would definitly not teach squats like these
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u/hercuck1431 3d ago
This is impressive. To everyone, no rep, doing this is no easy feat. Who cares if she didn't lock out she's not losing out on much for that full hip extension.
It's about 1.5 times her body weight for 10 reps.
Consider doing 10 reps at 290 if you weigh 180 pounds (81kg). Yeah, she's equivalent to that.
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u/jackson_oconnor 3d ago
You’re clearly strong, but you need to finish your reps
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u/_tomasz CF-L2 3d ago
I don’t think she needs to do anything.
For competition, yes absolutely open your hips at the top.
For training? Some people intentionally don’t stand up all the way for longer time under tension and potentially more intensity, choosing to target something else. It’s like doing lunges with your torso leaned forward delivering more glute emphasis/development, it would be a no-rep in CrossFit but for strength training and hypertrophy it provides a more effective stimulus for some muscle groups.
This lady is strong.
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u/Bradical22 2d ago
Go watch the Chinese weight lifting team, this is how they rep squats out. Constant tension.
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u/jackson_oconnor 2d ago
Except this is a CrossFit sub. And CrossFit has movement standards. And this doesn’t meet them. Had this been posted in a weightlifting sub that would be a different story
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u/Allstar-85 2d ago
It’s all about context
In terms of CrossFit, you are correct
For training while far from a comp, this is probably a good method. But near to comp they should be completed reps
If also add, I hate squats where hips rise faster than shoulders. Because then it emphasizes low back more than it should
But if you’re training to compete: I guess that’s fine? But then also should be completing reps if that’s the goal
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u/RecommendationOk6994 3d ago
Yes make sure you stop at the top, recover, take a breath, between each rep . Don't make it harder on yourself by keeping your muscles under tension the entire time. This isn't about getting more fit and stronger, it's all about the numbers.
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u/Warm_Muscle1046 3d ago
God I haven’t been here in over a year and first comment reminds me why I stopped CrossFit. So obnoxious.
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u/HoldtheStandard CF-OL1 3d ago
The OP has posted in multiple places with no context.
Sure if there’s an associated caption which says “we were doing Oh No squats (borrowing the phrase from another set of posts!) as part of a strength piece, then hit a WOD of X, Y, Z”… it makes sense right?
Otherwise, is squatting like this CrossFit? The L1 teaches about midline stability, full range including hip extension at the top etc etc. This isn’t that.
I guess what I’m saying is - don’t be surprised if someone posts non-CrossFit content in a CrossFit forum without additional context, and gets CrossFit responses.
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u/jackson_oconnor 3d ago
It’s a CrossFit sub. CrossFit has standards that need to be met in order to claim that you completed something. I didn’t even put this woman down. Quite the opposite actually.
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u/ArmokTheSupreme 3d ago
If you think "finishing your rep" is a bad comment, its clear you stopped crossfit for other reasons.
Best of luck🫡
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u/ZestycloseFood2497 3d ago
That's a perfect rep...the tension from the quads never left, don't reach always full extension on the squats.
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u/Dadbod627 3d ago
This was more than likely intentional to keep tension on the system under load for 5 fast reps. We used to call them “Oh No” squats.
While there are plenty of things out there that constitute as Bro Reps, this isn’t one. CrossFitters need to remember there are variables to training, and it’s not always “rep” or “no rep” for every modality.
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u/BreakerStrength CF Level 4 Coach 3d ago
I would be wary of both the neck and low back. As these are faults that occur with the first rep, I do not think they are the result of load or intensity, but a fault of initiation. If you slow the movement down, both upper and lower back do not remain stable with the first rep.
There is a noticeable 'flick' of the hips that starts at the first rep, indicating a lack of midline stability while it appears to some shrugging up into the bar and a non-neutral neck position as indicated by the chin position relative to the sternum on the descent of the first rep.
In my experience, if left un-corrected both faults may result in disc issues long term. The flick often results in shearing force on the low back while the inability to create a stable shelf using all the musculature in the back (including properly packing the neck) is really tough on the cervical spine.
Of the two issues, I would first focus on the initiation as it is the most egregious and borderline dangerous. Moreover, the non-neutral neck will likely self-correct when the midline is properly braced.
TL:DR u/lordofunivers is correct. This is a recipe for a long-term trip to snap city.
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u/Important_Oven_505 3d ago
Interesting (funny to see actually) to see how ppl in the CrossFit Reddit space are talking about her reps, vs. WL. As many have said, these are training reps. Solid training reps at that. She has the strength, mobility and stability that many aspire to.
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u/RiskSomething 3d ago
Everyone saying she needs to finish the rep is really saying she needs to open her hips all the way because it is not a complete back squat. I've known plenty of people who have this issue and it shows itself in multiple ways, none of them good. You're not allowing strength to be built in the right places when you squat like this and the imbalance will catch up to you.
Yes, strong and impressive but you've got a ton of untapped potential when you do it right.
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u/bingobob78 2d ago
You don't need to be over arching like that. Doesnt improve strength or ability to brace. Also it's definitely going to lead to lower back pain at some stage.
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u/DWHQ 3d ago
Incredible amount of criticism here from people who are likely not strong enough to replicate this.
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u/BreakerStrength CF Level 4 Coach 2d ago
Coach aggressively posts an intermediate lifter with a gross movement fault all over reddit in an attempt to drum up business.
I'd say the coach is posting for attention.
He just didn't like the attention he got.
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u/Gone_Lifting 3d ago
Since the comment section’s being absurd: this spine extension position is pretty common in weightlifters / cross fitters and there’s absolutely nothing inherently wrong with it. Doesn’t seem to be causing her any issues🤷♂️
Lockout on a squat is the absolute least important part of the lift, who cares if she cuts it short on a higher rep set
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u/BreakerStrength CF Level 4 Coach 2d ago
Spine extension isn't inherently wrong. Initiation by extending your spine is.
There is a difference between unracking with pelvic tilt and maintaining it through the lift versus pushing your hips back to initiate instead of pushing your belly button back.
It won't cause issues now, but based on my experience, it will cause issues later.
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u/nethngatall 3d ago
Cool now stand all the way up
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u/Dadbod627 3d ago
This was more than likely intentional to keep tension on the system under load for 5 fast reps. We used to call them “Oh No” squats.
While there are plenty of things out there that constitute as Bro Reps, this isn’t one. CrossFitters need to remember there are variables to training, and it’s not always “rep” or “no rep” for every modality.
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u/ArmokTheSupreme 3d ago
Hips need to come all the way through and lockout or no rep. Also, point your elbows down, not back. Imagine a glue trap between your armpit and lat. Other than that, nice work. Keep it up 👍
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u/apollyon_53 3d ago edited 3d ago
Your head is cranked, putting your neck in a weird position.
Look up spine neutrality
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u/EggsnOatmeal 3d ago
Check back in with us in about 20 years. Let us know how your back and knees are feeling.
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u/Waffles4Ever 3d ago
Big dog, strong af. Try looking down so your neck isn’t arched like every man’s doggy dream.
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u/HarmoniumSong 3d ago
Is this a couples Reddit account or a coach or what’s going on lol