Squat Like You’re Taking A Shit In the Woods
Whether your goal is fat loss or muscle gain you NEED to be squatting.
Unfortunately, there is a lot of confusion out there regarding the squat. While nearly every respected fitness coach agrees that squats are a necessary part of any fat loss or muscle building program. Some so-called “professionals” insist that you not squat because they say you risk injury to your knees and back. LIES!
It’s not the squat that’s the problem. It’s these so called “professionals” misunderstanding of a squat that’s the problem.
And that leaves you sitting there thinking, “well geez, what the hell do I do?”
We’re here to set the story straight.
Contrary to some thoughts, a proper squat is not primarily knee-dependent.
A squat, done correctly, will leave you with nothing less than insane fat loss, toned legs, and “an absolutely breathtaking hiney.”
Not to mention the benefits of squats as a second to none exercise for a strong core.
Squats must be performed to at least parallel.
A lot of you have probably been there. You walk up to the squat rack. Load up the bar with a ridiculous amount of weight. So much weight in fact that you end up moving down and up a total of only a few inches. After that you celebrate how much weight you moved, and maybe even post about it on Facebook or Instagram. 😉 (you know who you are)
What you should really celebrate is that you didn’t just wind up in the fucking hospital.
When performing a heavy squat correctly hips should be pushed back while pushing your knees out left and right. This will allow you to descend to at least parallel, in turn protecting your knees, and putting most of the force on your hips where it should be (not on your knees). All the while your weight should be balanced on your feet, as though you’re pushing through the floor with your heels.[Tweet “A squat, done correctly, will leave you with “an absolutely breathtaking hiney.””]
When failing to descend low enough with any variation of loaded squat you will almost always be forced into compromised form- such as knees shooting forward over toes. Not only is squatting to at least parallel a must in order to get the most out of a squat, it is a must in order to prevent lower back and knee injury.
So Why the blog title?
Well think about it. As soon as you read that title, an image was conjured up in your mind. Deep squat. Weight on heels, back relatively straight. Add in some workout shorts, a barbell, and subtract the woods and the feces, and wa-la, you have a perfect squat. And best of all, it’s safe.
So basically what we’re saying is:
1. Stand with your feet slightly wider than shoulder width apart, and toes pointed slightly out.
2. While squatting down push your hips back while keeping your back as upright as possible.
3. Sit back and push your knees outward.
4. Stand your ass up by driving your heels through the floor.
Depending on your hip and ankle mobility you may not be able to do a full squat to parallel without your upper body collapsing forward. Here are some tips for you. Start at number 1. If that doesn’t clean up your squat, move on to number 2. If that doesn’t work, move on to number 3.
1. Try doing a goblet squat.
2. Add in some small 2.5 or 5 pound plates under your heels.
3. Put one band around your legs at knee level.
If you found this useful one thing a lot of people are doing is downloading our free report, “Top 6 Mistakes Preventing You From Losing Belly Fat”
Click below to get your copy.