Vanessa has been training for about five years, competing four times throughout that time period. Her last meet, April 2015, she went 165-110-248 for a 523 total.  She was making progress on her own, even before coming to me, so we were looking to build on that momentum and get her ready for her next meet: 100% Raw Great Lakes Meet in March.

In this post I'm going to show her squat from late December, and then an update from early February. Both are speed squats at 135lbs with no acc. resistance.

December:

[youtube=http://www.youtube.com/watch?v=Fu-u1UMdrDs&feature=youtu.be]

Issues to point out:

1. Her stance is too narrow.

2. She's breaking at the knees first instead of pushing her hips back.

As a result she is coming up on her toes as she hits depth, she's getting pushed forward by the weight, and she has no speed out of the hole.

February (after a handful of weeks of stressing different cues):

[youtube=http://www.youtube.com/watch?v=5wttSJi0qd0&feature=youtu.be]

1. Her stance is still too narrow, but the OLY shoes have made a huge difference for her as far as depth and stability.

2. She is breaking her hips back first- I'd like to see it a little more dramatic but this is great after a few weeks of working on it.

3. She has much better speed out of the hole and is not getting pushed forward (although if she misses a near max weight it will  likely be because she's still getting too far forward so we need to keep working on 'hips back and opening her groin up/torquing her knees out').

She's made huge strides in just one training cycle. I think she's really going to surprise herself come meet day.