Popular Biomechanics by Mark Rippetoe
"...the weight of the load is distributed over the whole plantar surface of the foot if the load is in balance, and the load in question is the combined weight of you and the bar acting at the ground directly under the center of mass (COM) of this lifter/barbell system. If the weight is disproportionately on the toes or heels, the COM is either forward or behind where it should be to achieve its greatest distribution against the ground. When the weight is light, the mass of the body is the primary factor in balance. As the bar becomes heavier—as you get stronger—it becomes a larger percentage of the load, and the COM of the system gets closer to the COM of the bar. For this reason it is possible to do light weights with form that will be wrong, or ineffectual, at heavier weights, but heavy weights are unforgiving of errors in form that result in unbalanced loads.
It is also a fact that a squat is only in balance when the bar is directly over that same middle one-third of the foot. It doesn’t matter where the bar is on your back or shoulders; if the bar is moving straight down or up as it will in any heavy squat that doesn’t get dumped on the floor, the bar will never deviate much from a position directly above this place. If it does, it gets out of balance and slows down until it either gets back in balance or gets missed..."
Nice PR's on the 1 mile time trial yesterday.
Jose 6:19
Chris 7:31
Jason 7:37
Christie 8:01
Elvin 8:09
Mike 8:14
Christina 8:18
Maryann 8:22
Yvette 8:47
Flora 9:58
Klodya 9:58
Dave 10:28
Prisca 10:28
Denise 12:26
WOD
FRONT SQUAT
1-1-1-1-1-1
Don't forget to support your RAGNAR team! Pledge .10 or .20 per burpee and watch your team SUFFER Saturday, September 25 at 8:00am at Stonehurst Park.
Let Shannon know if you're interested.
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