POSTURAL CONTROL WITH RACK POSITIONS
pain
No pain is felt during the movement that is deemed unsafe
If unsure, err on the side of not progressing
breath control
Option 1 (lighter lifts)
Inhale on the way down, exhale on the way up
option 2 (heavier lifts)
Inhale while in split-standing
Hold the inhale as you lower down and as you initiate the transition back upward (through the “sticking point” or hardest part of the movement)
Exhale as you return to split-standing
postural control
Do not progress if any of the following compensations occur
All split Squat Patterns
The front knee or foot collapses inward excessively
The back knee wobbles inward or outward excessively
An excessively flexed spine at any point through the movement
The body hinges forward when descending
The head and/or chin are pushed forward excessively
Goblet/Kettlebell front-loaded split Squats
The elbows flare out excessively
The kettlebell(s) moves upward, downward, or away from the body excessively
impact control
No Collapsing - when lowering the knee to a pad or the ground, light contact is made