Bell City CrossFit
How Weightlifters Can Benefit From Squat Walkouts
Next Wednesday (12/11), we'll test out a 1-rep max Back Squat. We’ve been back squatting regularly over the past 10 weeks increasing load, while decreasing reps in preparation for the end of cycle test out. Tomorrow, we’ll work on some walkouts, followed by sub maximal sets of 2 to help us mentally and physically prepare for next week.
Walkouts might be a novel exercise to some athletes, but they offer multiple benefits as outlined in this article written by Mike Dewar posted on BarBend. A walkout is exactly as it sounds; load the bar with supramaximal load, set up with bar as if you were about to squat it, walk out and stand strong while bracing.
This allows the athlete to feel the weight, becoming more comfortable and building confidence with heavy weight on their back. There are also CNS benefits, in addition to the added benefit of practicing the technique of breathing, bracing and setting up the squat.
Best of luck with your test out next week, Bell City! Own the weight.