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The back squat is one of the most fundamental exercises in strength and conditioning. Whether we are discussing the high bar or low bar back squat (variations of the same movement), the fact remains that the load is supported across the upper back. During the front squat the bar is positioned across the front of the body – typically resting on the deltoids/shoulders, just on or in front of the clavicle. The body position is more upright throughout the movement, as a result of the shift in bar position and the lifters center of gravity. With both movements, hip and thoracic (upper back) mobility/flexibility are important to maintaining proper form and achieve a full range of motion. Developing proper position in both variations of the squat takes time and good coaching, so this is a process that should not be hurried – with regard to both range of motion and load – patience is important for long term health and performance.

The execution of the front squat can be more complex because of the bar positioning, but very beneficial. With this frontal load, the arms/shoulders/thoracic spine and hips must be capable of achieving proper positions of support, which can take time to develop, but is also why it can be such an important movement to learn – as it is a highly transferable movement, i.e. clean, push-press, jerk, etc. It also gives the lifter more control over the bar and load throughout the range of motion – more control means less potential for injury.

Overall the front squat requires more effort to complete, recruiting more muscle, and ultimately burning more calories. So, if your not including the front squat in your strength and conditioning program, ask your trainer/coach to guide you through the learning process and build a stronger foundation while burning more calories.

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February 21, 2014 – Kevin Norwood led all Alabama receivers with 7 touchdowns last season and was the offensive MVP in last month’s Senior Bowl. However, heading into this weekend’s NFL Combine, his speed isn’t praised. We set down with Norwood at D1 Jackson and says other parts of his game are being overlooked.

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1. What was your favorite NFL team growing up?
Carolina Panthers

2. Who do you think is the best player in the draft? Why?
Johnny Manziel because of his ability and competitiveness.

3. What is you least favorite college football team?
ULM, they were our rivals, and LSU.

4. Why should a team draft you?
I have great execution, intangibles, and measurables.

5. What is your favorite thing about Nashville?
The music and the culture

6. What do you hope to gain out of your time at D1?
I want to gain speed, toughness, strength, and a lot of technique.

7. What improvements have you made since training began?
I have made improvements in my speed, strength, and size. Essentially I have improved in all facets. As a Tight End, I have improved in my route running and catching.

8. What made you choose D1 opposed to other training facilities?
My agent recommended it to me and I followed his advice.

9. What is the environment and energy of the D1 facility?
It is competitive. We all push each other. I have really bonded with the “team”.

10. How has a more personal approach to training at D1 made you better? The small, personal technical tips have helped me get better numbers and technique.

11. What pushes you the most during your training?
The will to be the best pushes me the most.

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February 19, 2014 – Former Mississippi State offensive lineman Gabe Jackson is preparing for the NFL Combine at D1 Jackson. The combine begins next week.

Jackson could have gone pro after his junior season but decided to play his final year at MSU. During those final two years, Jackson never gave up a sack.

Late last month, he also participated in the Senior Bowl. Jackson mainly had to block Pittsburgh defensive lineman Aaron Donald, who is considered by many to be one of the best players available in the upcoming 2014 NFL Draft.

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T/TH – 12:00-1:00PM – with Coach Lisa

M/F – 9:00-9:45AM – with Coach Kellie

W – 6:00-6:45PM – with Coach Lisa

Sessions are free for our members and $20 per session for non-members.

*Flow Yoga – Vinyasa means “breath-synchronized movement,” and Vinyasa yoga is a series of poses that will move you through the power of inhaling and exhaling. Vinyasa movements are smoothly flowing and almost dance-like, which explains why it is sometimes referred to as Vinyasa Flow or just Flow.

*Yoga for Athletes – No matter the sport, athletes face distinct challenges in their quest for peak performance without injuries. Pro athletes and sports enthusiasts are discovering the many benefits to be enjoyed by adding yoga into their training schedule. Yoga teaches athletes techniques to efficiently merge mind, body, and sport, giving them the tools to propel their game to the next level.

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