Split Squats and Wall Balls

Today’s WOD  Split Squats and Wall Balls SWOD 4 x 10 DB Split Squats 2/1/0 Tempo 45 Sec Rest 4 x 10 Dips (SuperSet) Split Squat Notes: Common Errors Moving on to common errors, it’s not uncommon for lifters to drop their chest/round their upper back in this movement (just as they do front or back squatting).  A proper chest raised/upright torso position is shown on the left, a dropped chest on the right.  The latter tends to be common with lifters with poor flexibility. In addition, there are a couple of very common technique errors that show up with split squats (and lunging).  One of the most common mistake that people make in terms of foot position and that’s to have the back foot far too close to the front. A proper back foot bottom position is shown on the left, the foot too close position is shown on the right. A second common error has to do with leg position front and back.  As noted in basic technique, the feet should be hip width with both legs forming a straight line with the torso.  Perhaps the most common error is for people to try to place their feet too close together as if they were walking on a tightrope; this makes balance nearly impossible.  A second error is to have the back leg too far out to the side which puts a lot of stress on the back knee due to the angle involved.  I’ve shown proper foot position on the very left, feet too narrow in the middle and left leg too far out on the right WOD 10min AMRAP 15 Wall Balls (20/14) 10 Kb Swings (53/35) ]]>