CrossFit exercises - Looking at Air Squats

 There is a range of exercises you will learn and practice as part of your CrossFit training but one of them is the wonderful air squat! It is one of the most fundamental moves not just in CrossFit but in people’s everyday lives. From the time we learn to stand we start doing air squats, each time you move from sitting down to standing or vice versa you are doing an air squat. Here is a look at traditional air squats as well as some of the variations you will learn.

The traditional air squat

When we are young we do the movement in a lot more natural and effective way. But as we age things like bad posture, injury or poor form can lead to injury. It is important to set your feet shoulder-width apart and have your toes pointing outward slightly. Then lower your body down so that you can get as close as possible to having your thighs parallel to the ground. Your knees and feet should be at the same angle.

Tighten your back to stop it arching and make sure your weight is distributed out through your feet. Make sure your weight is not too far forwards. As you master the movement of air squats you can focus on making sure you have excellent form. Do not add any load yet so you can get the right depth and knee position. With the air squat mastered you can move very large loads in a number of different positions. In CrossFit, a typical example of the air squat workout is the Murph. You run a mile, do 100 pull-ups, 200 push-ups, 300 air squats and then finish off with another mile run.

Other variations on the air squat

1) Back air squats

This is definitely one for lower body strength and you need a loaded barbell for it. The weight is supported across your shoulders and then you do an air squat movement. You should only add the weight when you master the air squat. The bar should stay even and feet should stay shoulder-width apart. If your form is affected then decrease the weight on the barbell.

2) Box air squat variation

This is where you do a common back squat but over a bench or box squatting down until your bottom hits the surface and then pushing or exploding back up again in an upward motion. Move the weight back into the standing position.

3) Dumbbell air squat variation

This variation is similar to the form of the traditional air squats but you work with a lower center of gravity with the dumbbell. You can engage more of the upper body with this variation have a dumbbell in each hand and lower as you do usually and the weight should be close to touching the ground without quite doing so. Then move back to the starting position. Make sure your weight does not move forward on your feet still and you maintain your balance. You work out more muscles with this variation.

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