Move of the Week - Slow Squat Slam - 8/22

This week's movement is all about pace and intention behind the movements we do in the gym. This squat slam may look very familiar to you but we want to take it up another level by focusing on the timing.

Focusing on a deep squat over the ball we should feel very braced through our legs. Adding a little bit of flexion through our thoracic spine and contracting our core this protect our back as we start to lift the into a bicep curl. We do not want to cheat ourselves by resting our elbows on our legs or pulling the ball all the way into our chest. Once we are in the curl position we will start to slowly extend through the thoracic spine. Driving through our legs to start lifting us up into a press position over head. We want to do this very slowly and deliberately, you will notice how much your body will need to brace to control this movement in order to stabilize. As we come up overhead we will drive through onto our tiptoes, pressing through the balls of our feet with all toes equally pushing through the ground. Coming over head and slightly behind us to create great thoracic tension and core engagement. This will help with balance as we pause at the top.

Now this should be where we feel a great amount of tension and bracing through our whole body. Muscles are loaded and ready to pull that ball back over head into a slam. As soon as our arms start coming over head we want to think about pulling down through our core in that initial flexion. Simultaneously driving our hips back and allowing our glutes to help pull us down into that slam. This is truly a full body movement where every muscle group is fighting to work hard for you.

We may have a tendency to use our arms and shoulders too much. Remember to use your core and lats are here to help. The more we connect to these muscles the less impact our shoulders take, along with using our glutes and legs to help stabilize and protect our lower back from over use.

This move may be familiar but we want to bring new intention to it. Elevate us to work on timing and muscle connection. Embrace the slow pace and know it will only benefit us in the long run!

​Keys to success:
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1. Flexion and extension of the spine will help maintain good posture and form
2. Lift with your legs let the rest of your body follow
3. Hold the weight with your core and lats
4. When in doubt SLOW DOWN
5. Embrace the challenge and have fun!