After putting some effort into looking at it, I realized that I squat like crap, straight up and down. Like most people, I seem to be unable to “sit back” into the squat like you’re supposed to. The main reason for this seems to be that my hams and glutes aren’t strong enough (or I could be way off).
To try and fix this, I want to do some box squats and other exercises to develop posterior chain strength. I realize that the following routine is not quite balanced from top to bottom, but I’d like to try it for a few weeks and see how it works out. Keep in mind that because I am new to both the box squat and the power clean, these exercises will be performed with little to no weight.
Saxon Side Bend: Strength Training, Bodybuilding & Online Supplement Store - T NATION
Glute Ham Raise: Strength Training, Bodybuilding & Online Supplement Store - T NATION
Monday
Box Squat 5 x 5
Good Morning 5 x 5
Glute Ham Raise 3 x 8
Saxon Side Bend 3 x 6
HIIT
Wednesday
Power Clean 6 x 3
Incline Bench Press 3 x 6
Pullup 3 x 6
Bent Row 2 x 10
Shoulder Press 2 x 10
HIIT
Friday
Box Squat 5 x 5
Romanian Deadlift 5 x 5
Glute Ham Raise 3 x 8
Leg Raise 3 x 8
HIIT
Whaddya think?