Proper technique, or movement patterns, are the best insurance against injury. The bonus is increased performance. You all hear our instructors repeatedly calling the cues “knees out” or “look up” or “shoulders back”. Those are three of many you hear us harp on constantly. The trend in fitness has been to take all the risk of injury out of an exercise by making it less effective.

The squat is one of the best examples. Many personal trainers teach the squat should never go below parallel and knee should never pass in front of the toes. That’s wrong. As long as we maintain alignment of the hips, knees, ankles, and foot (toes), their body is moving in a structurally sound movement pattern. In real life we squat past parallel and the knee pushes forward of the toes. If we only train to parallel and never allow the knees to move forward, weakness at full range occurs and therefore we have increased the risk of injury…  all in the name of reducing it. What? Yeah…  it can be frustrating.

Here’s an article on the topic from Coach Poliquin…

Get Stronger and Prevent Injury with the Best Movement Patterns

Get stronger and prevent injury by ensuring you always use the best movement patterns for each lift. Poor technique is the most common source of incorrect movement patterns, but fatigue can also alter the way you perform a lift. Incorrect biomechanics can put you or your athletes at risk of injury, compromise strength gains, cause structural imbalances and change soft tissue integrity. To avoid this, program your lifts and energy system training sessions carefully, and be aware of how fatigue will mess with the way you move.
Read the entire article here.


Taran: 17 years old and performing front squats with excellent form. Knees out, weight in heels, elbows and torso high. While the knees do track slightly over the toes, the body remains in alignment.

Clean – technique work
Clean – work up to a heavy single
Clean Pull – work up to a heavy triple

For time…
50 KBS (your choice)
40 Push Ups
30 C2B Pull Ups
Run 800m

7 thoughts on “The Importance of Proper Technique

  1. Dawn says:

    Tuesday Olympic Weightlifting
    Push Press + Power Jerk + Split Jerk @ 80% x 4 sets
    Snatch Below the Knee @ 60% x 2 x 3 sets
    Clean Shrugs 5 x 5 Heavy!!

  2. Sensei says:


    I saw some real work being done and some real improvement on technique from each of the morning crew.

    Also want to say THANK YOU to Dawn for texting me back so quickly. YOURE AWESOME GIRL!

    Do something today that scares you! All of you! Get out of your comfort zone!


  3. Sensei says:

    HEAVY HITTER!!!!!!!!!!!!!

    I too miss seeing you !!

    I hope you’re doing great! and I hope to WOD with you soon!

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