Squats are like Vegetables

"Squats are like vegetables.
They are good for you.
Most people don't like them,
But some people live off them!"
- Alex Lee

I'm a squat-a-tarian, how about you?

But seriously people ask me all the time about exercises they should do to get in better shape, to get stronger, to get faster, to jump higher, etc.  Why not start with the foundation of exercise... the squat.  You can squat your body weight.  You can do back squats, front squats, overhead squats, globet squats, medicine ball squats, single leg squats, etc.  When you squat you engage over 200 muscles!  Talk about a total body, time efficient workout.  Don't have time/space to do cardio? How about body weight Tabata squats?! (Tabata is an interval of 20 seconds on / 10 seconds rest repeated for 8 rounds or 4 total minutes. And don't lie to me and say you don't have 4 minutes to workout!)  If you want to get strong whether you are an athlete, weekend warrior, or just someone looking for something to do in the gym... squats are right for you.  Squat as low as you can keeping your chest upright, back flat, knees out and your heels flat on the ground.  Don't let your chest lean forward or your heels come off the ground... both of which are signs of either anterior hip or ankle tightness/immobility.  Also, don't allow your knees to buckle inward.  If you continue to squat as low as you can maintaining a near vertical torso and flat heels you will start to loosen up, it's an active stretch.  If you are really tight, play around with just your body weight for awhile and wait until you have gained a greater range of motion before you add too much of an external load.  The goal for a good squat is to squat so the top of your thigh is below parallel with the ground while keeping your chest up (spine same angle as your shins), back flat, knees out, and heels down.

Squatting Myths:

• Squatting is bad for your back... FALSE! 
• Not if done with correct technique, as mentioned above
• Your knees shouldn't go over your toes when you squat... LIES!! 
• As long as your weight is in your heels and your heels are on the ground, squat away but at the same time don't force them way forward... stay back.
• Squatting low is bad for your knees... ERRONEOUS!!! 
• Squatting low actually strengthens the muscles around the knee and the ligaments that support the knee

I tried to attach a published review article from a research journal on squatting but was unable so if anyone is interested let me know and I'll send it to you!  The name of the article is "Squatting Kinematics and Kinetics and Their Application to Exercise Performance" by Brad J. Schoenfeld.  Below are some pictures and instructional videos of squatting and squat stretches... enjoy!

Russian weightlifter Anatoly Pisarenko squatting heavy and deep!

People in some countries don't have toilets so they have maintained the hip and ankle flexibility from their youth.  Also, makes for a great place to sit if you don't have a chair.  If I were to be elected President of this great nation, then toilets are out!

Squatting is safe and fun for all ages! Don't forget you could squat before you could walk!

Instructional Squat Video from California Strength

Deep Squat Stretch - a great way to loosen up!

10 minute Squat test - its good for you I promise

So now you know and knowing is half the battle... the other half is squatting in the hole!  So go get warmed up and start squatting... safely of course.