Squat therapy, one of the major CrossFit exercises, has the power to enable you comfortably to perform the difficult positions of squat and at the same time enhance your focus in each squat session so that you can have more gains and lower your risk of injury. In as much as squat therapy is not new, it can be reliably said that few people integrate it into their workout routines. For this reason, you should think about including this therapy in your warm-up whether at the gym or in your CrossFit home workouts. How to Perform the Squat Therapy Knowing the technique of performing squat therapy can enhance your gains and improve your proficiency in CrossFit. The first step is to begin by facing the wall and with your feet position in squat stance. The distance between the wall and where you stand should be approximately 10 to 12 inches. Your focus should be on squeezing your glutes and tightening your abs. With your arms extended above your head, pull your shoulders down and towards the central part of your back so as to activate your lats and scaps. With your weight concentrated towards the back of your foot, rotate your hips externally. At times, you may find your knees touching the wall. This is mostly as a result of initiating the movement with the knees instead of the hips. Keep on practicing this crucial step until you get it right. In CrossFit exercises, you need discipline. Proceed to pull yourself right into the bottom of the squat. The reason this drill is exciting is that it engrains the idea of slowly easing to the bottom of your squat instead of simply dropping down. Restricted mobility in the hips or ankles can cause your chest to pitch forward and your hands to touch the wall during squats. In order to get this behind you, you need to focus on those areas as well as keep your upper back and scaps engaged. While you are at the bottom, you should hold the position for about 2 or 3 seconds, according to people following CrossFit exercises for a long time. If you have a friend watching you, ask them to take a video so that you can afterward see your position and how you looked like while at the bottom of your squat. If you realize you have a wink, the instance when your hips round under at the end and your lumbar spine loaded in a less than ideal position, try focusing more on squeezing your abs and glutes in the course of your movement. As you stand up, be gradual. Ideally, you should come straight up and not pitch forward from your squat. This is because pitching forward strains your lower back. If you find yourself doing this, focus on squeezing your upper back and scaps so that your chest stays up. It is recommended that you repeat your squats for about 10 reps at a speed that enables you to focus on the various portions you need to work on. When you integrate squat therapy into your CrossFit workout schedule, you stand to enjoy massive gains and reduced injuries.

Have you been doing CrossFit for a while or you want to start CrossFit training, and you are thinking of building yourself a home gym? Well, by all means taking your CrossFit experience to the next level by having your box right in your house is commendable. The only other factors you should consider apart from the space are the equipment and the cost. However, there is a caveat to building a home gym especially if you are a person who loves the community and the motivation that comes with group training. If you are a family person, it is important to involve the other members of your household as well because having a gym in your home affects them in a way. On the days when you are not scheduled to hit your regular CrossFit gym, you can utilize your home gym to work out a bit. The most important aspect is that you should ensure you use the gym and the equipment you bought.It doesn’t pay to go through the trouble and cost and then not use the gym. The Essential Items of a Home Gym If you are truly motivated and want to build the gym, then consider the equipment needed and the space in which to put up your gym. In terms of cost, data has it that you need approximately $4,000 to furnish your CrossFit gym completely. That said, about 80% of the workouts can be successfully completed by spending just $1,500. Most of your money will go to CrossFit staples such as weights and a bar. Surprisingly, the costliest items are used less frequently, and the less expensive items such as medicine balls and rings are the ones that are used every now and then. You will need a jump rope although it is not used as frequently. It costs about $13. Below is an analysis highlighting the frequency of use for the various pieces of CrossFit gym equipment. A weighted vest, bench, and 15-foot rope are used in less than 1% of the exercises. Dumbbells, kettlebells, GHD, concept2, 24-inch plyo box, medicine ball, jump rope, and ab mat are used in less than 5% of the e, medicine ball, jump rope, and ab mat are used in less than 5% of the excises. Only pull-up bars, squat stands, and bar weights are used frequently. Your approach when buying equipment for your gym should be less is more. You don’t need all the equipment for a classic high-end gym. The important things you need are: The space for the gym A pull-up bar A sandbag Barbell and bumpers for strength building Rubber flooring and a rack Even without a treadmill, a bench, plyo boxes, medicine balls, and a platform, you can still have a fully functioning CrossFit box. Music has been said to promote a good environment for you to exercise in. therefore, don’t forget your stereo system or iPod. What It Will Cost Considering the two ends of the spectrum, you can have a gym costing as much as $1,500 and as low as $150. Be practical and only go for the necessary and affordable equipment to start with. You can even improvise some of the equipment for CrossFit home workouts at no monetary cost.