Squatting is a foundation human movement we perform repeatedly in our lives whether its lifting objects or sitting down/getting up.
We all perform a squat as infants but over time neglect with sedentary lifestyles or jobs can make this movement pattern a difficult task
The good news is its never too late to relearn, then use it as an exercise to strengthen our body as one unit improving our health and longevity.
When programmed and performed correctly it will rehab and prehab common convective tissue issues that we all have to face as we age.
Knee, hip and lower back wear and tear from overuse is common in everyday activities as it is with sports.
Increasing our strength with loaded squats will develop our muscle fibers to support our skeletal frame while also increasing bone density and strengthening our joints connective tissue.
Along with taking advantage of the metabolic demands for improved body composition.
Coaching a squat will vary client to client but there is always a progression to reach the same goal safe and effectively.
Its important to develop a minimum ROM of hip crest inline with the top of the knee to insure loading is transferred to our bigger muscle groups (glutes + hamstrings) and away from the knee joints (shear forces)
Using a box squat loaded or BW is a good choice to find a target range for clients and build confidence with squatting depth, this will also build the eccentric portion while stabilizing the isometric and allowing transfer of the concentric phase to the hips/glutes even at a quarter or partial rep range until strength at depth is developed.
It's humbling how no matter how strong you get, you come to a point when you face a new challenge and it makes you feel weak. You come to a fork in the road where you can CHOOSE to feel defeated or CHOOSE to feel motivated. Everytime I either make a PR or fail at making a PR I am always motivated to do better. Never settle on anything. You have something good happen? Enjoy it and then do even better. You have something bad happen? Think about what happened and learn from it. Always strive to be greater than the previous you and no one else.
Made a new PR last week on box squats of 285 lbs × 1. That was the last of going heavy with low reps. Light/medium weight × high reps, here I am!
Speed squats today. Check out the bar path as I come off the box. It’s not good... rolls out a bit before returning to midline. This particular depth with the box hits a really mechanically poor point for me (and for anyone with long legs relative to a short torso). —-
My hips are way too far back as I was unintentionally trying to “sit back” to the box.
When I go lower I usually have a chance of powering through this spot. Looking at the video, I should have adjusted to allow for more forward knee travel as that’s been great for helping to keep my hips under the bar more.
Some days you just make the wrong call on the weight. I got greedy working up to a heavy single on box squats and tried 505. Missed it twice, then dropped to 490 to miss it after being gassed out. Planned to pull a heavy single on deads today as well. So, I stuck to that plan and managed a new PR at 565lb, be it I had to hitch it a little. I'll take it. Decided to punish myself with some Hatfield squats. Worked up a plate at a time x5. Finished with 565lb x3. #fail#powerlifting#homegym#squats#deadlift#hatfieldsquats#boxsquats
Was supposed to be a deload week 🙄, I even wore running sneakers (never again)and then it turned into heavy box squats again 🤷🏾♂️pissed bc I forgot to add the 2.5 on the right side so this is 507.5 instead of 510🤦🏾♂️🤦🏾♂️🤦🏾♂️😂😂But another great workout to start the week! Hope everyone else killed their workout as well 💪🏾💪🏾#bpisports#teambpi#bpidemorep#mondaylegday#boxsquats
#boxsquats#9inches @tssbarbell @unitedlifters @nikeromaleosclub
@slimthick53 aka lady #donrickles gave me advice and coach @rpenapl also and it helped so they made this happen
Brittany’s Humor is like Don Rickles
Finally back on the grind 😬 feeling much better and all healed up 🤗
- •135 5x2 (not shown)
•165 5x2 (not shown)
•185 3x2 (felt fucking gooooood)
•200 2x2 (this emoji was me 😄)
•215 5x5 (box squats)
One of my favorite leg exercises for Quad development is Box Squats in a close stance (in my case bench squats 😂). The reason why is The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower depending on what area of the muscle you want to target and your fitness level.
The weight and sets you complete should be determined on your goal and your level of fitness.
Taking it alllllll the way back to the fundamentals. Since last week I haven't done any #olympicweightlifting - and I feel the best I have in a year! For a year I have struggled with #anteriorpelvictilt , so @lesterhokw programmed only squats, deadlifts, and accessories. We focused on my posture, and lo and behold - I was cured!! I've heard APT is about weak and tight muscles, but working on my strength and flexibility in those hip muscles resulted in no real progress. I'd roll out my muscles for hours, only to be in pain again the following session. Only by going back to basics and re-evaluating how I move, I discovered Why I move. I thought I had good posture because I am mindful enough to correct it. I had no idea I was actually hyper-extending, and causing my own pain. 👁️👁️👁️👁️👁️👁️👁️👁️👁️👁️👁️👁️👁️👁️👁️👁️
The meaning I draw is in the importance of right knowledge. It is not sufficient knowledge, if it is inappropriate in your context. Always question your beliefs, admit your ignorance, and don't be afraid to lose yourself. We love to identify ourselves as so and so knowing this or that; clinging to what we believe is fact - even if it decays us. Don't be afraid of being wrong, or having to let go of things you've habituated to. Be afraid of doing the same things. Be afraid of your Will controlling you, and not you of it. It takes fortitude and perseverance; so rest well, and get your vitamins and minerals.
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ "The trouble with progress is that it always looks much greater than it really is."