Uploaded February 2026 | Updated September 2026, 2 weeks ago

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When an athlete can squat deep but loses lumbar position at the bottom, you have two choices: cut the range or coach them to maintain it. Here's how to do the second one.

The Problem
This athlete demonstrates exceptional depth but experiences lumbar flexion (butt wink) when she hits full range. Her hips scoop under and her lower spine rounds at the bottom.

The Coaching Decision
Instead of limiting depth, the coach works to help her maintain spinal position throughout the full range. This is about maximizing what the athlete can do rather than defaulting to restrictions.

The Progression
- Pause at the bottom so the athlete can feel where the position breaks down
- Use verbal cues: squeeze glutes, brace core, hold breath in the stomach
- Layer cues progressively—when one works, add another to improve further
- Keep the athlete at full depth while cueing, not backing off prematurely

The Result
Through deliberate pauses and specific cues, the athlete maintains better lumbar position at the same depth. The improvement is immediate and visible.

This is diagnostic coaching: identify the fault, decide whether to restrict or improve, then systematically work the pattern until it changes.

#crossfit #crossfitcoach #airsquat
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