squat

If you do the six major compound movements – the squat, hip hinge, vertical press, vertical pull, horizontal press, and horizontal pull – you're bound to see success. These are the movement patterns every complete workout program contains. Problem is, not every variation is best for everybody...

A FEW FORMALITIES Before we dive right in, there are some important things to consider prior to using this: This is in no way scientific. It's observational. Everyone is different (age, experience, sex, injury history, training style, build, etc.). Therefore, this won't be exact, and that's...

THE 4 PROGRESSIONS FOR SQUATS The squat is probably the single most value-for-time exercise, but you might hate it if you started with the wrong variation. Or you might be bored with it if you haven't taken it to a new level. Here are the progressions from beginner to advanced. Let's...

Training with a sore or injured back is tricky. If you were to avoid working it altogether, your workout would likely be comprised of vacuums, dead bugs, and pulldowns. But it doesn't have to be that way. There are plenty of modifications you can make to existing exercises that'll keep back...

There’s more total-body benefits to be gained inside the squat rack than just everyone’s favorite legday staple, the squat. And, no, we’re not talking about biceps curls, but other heavily effective moves not quite mainstream yet that you should be aware of. At one time, the squat was...

With Covid lock downs and all I had took advantage of the $$ making opportunities and started working contract and 7- day a week overtime. Worked 53 day straight one time. Lol It was crazy!!! I bought a house and built up a gym. Now that we are all healed, lol the money is back to meh… or decent...

Getting results is hard enough when you're healthy. It's damn near impossible when you're battling your own body. Pain puts the brakes on your body's ability to move and perform. But if the big lifts hurt you, you can still make progress. Here's how to make simple modifications to three common...

CHANGE, DUMB COMMENTS, AND MACHO CRAP Insanity is often defined as doing the same thing over and over again and expecting different results. In the field of strength development, this concept applies directly to exercise selection. In order to prevent injuries we need to be able to change. We...

The squat can be a tough exercise because you don't "know" when you've hit the proper depth. To fix that issue and avoid having someone call out the right depth for every rep, set up a band going across the power rack so that every time you go down your butt will touch it. That way you'll learn...

Stubbornness goes hand in hand with competitiveness. This is why most of us will look for ways to keep squatting and deadlifting even when we're banged up. I get it. My father, a champion distance runner, ran with Achilles tendinitis for 20 years. How did it finally clear up? Ice and rest – he...

What training method or diet strategy did you once think was good, but now you don't anymore? Christian Thibaudeau – Strength Coach and Performance Expert I CHANGED A LOT OF MY VIEWS OVER THE YEARS, BUT THE BIGGEST CHANGE IS RELATED TO CARB INTAKE. When I first started out in the strength...

If you start with the wrong squat variation for your body type, skill level, injury history or goal, you'll wind up with a banged-up body. Now, when I say "squat" I bet the image you have in your mind is that of a barbell back squat taken to ass-to-grass depth. That is one squat pattern...

We’ve all had those off days. You look at your workout routine and barbell back squats are on the menu. Normally you can’t get enough of leg day, but on this particular workout day, you’re feeling a tweak your shoulder or knee after the previous night’s pick-up basketball game; now back squats...

Are gym bros telling you your squats are wrong or that you’re doing a half squat? Our answer to that: it depends! There are plenty of ways to do a squat and each type targets a different body part. While it is true that you might be doing squats incorrectly, there’s also a chance you’re just...

When it comes to barbell back squats, have you ever wondered if you have the shoulder mobility to squat properly? Sometimes your shoulder mobility is what is throwing off your squat form. Keep reading to learn how to determine if your shoulders are too tight and how to fix them so you can squat...

The hack squat encompasses the whole range of motion and knee hinge angle of the Squat. This means that the shoulders, hips, knees, and toes are all included. This serves to "oil the groove" for the conventional barbell Back Squat by putting your ability to squat as deeply as possible to the...

One of the most overlooked muscle groups in a beginning bodybuilders' training program is legs. They aren't as impressive as the chest and arms, so novices often make the same error and skip exercising them. However, this is a mistake because they don't realize the overall high development...

What is a slant board goblet squat? The squat is without a doubt one of the finest workouts ever, but what are the advantages of the goblet squat? Many individuals have structural flaws with the standard back squat that the goblet squat naturally corrects, allowing you to get all of the...

A super pendulum squat is a sort of workout in which you squat while swinging a weight or kettlebell in a pendulum motion. As the squat is executed, the weight is normally gripped in both hands and swung between the legs. Because it demands balance, coordination, and strength, this exercise may...

Part of my mission in this blog is to help the newbie pave the trail from the couch to the squat rack, but the path can be confusing, and is littered with sucky advice. So, what are some of the things you can do to avoid a sucky workout, other than the things that Will has already pointed out...