Do You Know Jack Squat?

by Garret McElfresh

Besides the wondrous kettlebells we all know and love there are a few barbell exercises that fall into the "compound" category: cleans, deadlifts, squats, you name it. Even before Power to the People I knew the deadlift worked more stuff better than the squat BUT let's not throw the squat out just yet. It can be a satisfying movement, and the squat can help turn you from a zero to a hero in terms of leg, back, and lung power. Not to mention the systemic anabolic mystery compound movements done right: your other lifts and overall strength stand to improve as well. I could write a book, literally, on all the different squatting styles. But I'm not gonna do it. I'm going to focus on squatting as a supplement to sport training. I have tennis in mind, but there will be carryover for any sport that requires explosive strength coupled with staying power. I personally think and feel you could just do a mixed kettlebell workout and get all the same benefits (and the some, like grip work) but variety is the spice of life, and if you're gonna squat you might as well do it right, right?

Now, my name may be mud in some circles for some of the things I'm about to say, but you know what? I've squatted and deadlifted and benched until the proverbial cows have come home and competed on the national level in swimming and got my physical therapy license. I've read too many articles that I wouldn't wrap my ham sandwich with that take you to the dark side of the moon and back on all kinds of whacky training schedules with all kinds of pseudo-science and plain old misinformation about getting stronger. I want to keep it simple and safe. If someone has a problem with that, or has bigger, better ideas (I'm sure they do) then I say Go For It! Write it up and let's have at it. On to The Squat.

Much has been said about "high bar" this and "Olympic-style" that and
"ass-to-floor" squats. Forget about that stuff. Are you an Olympic lifter?
Does your family get an extra ration of meat from the Government if you lift
well? Is your PO BOX in Riga? I didn't think so. Also forget about the "20 rep Deep Breathing Knee Bend" from the Depression-era farm trade lifters. It's all good, mind you, but context is everything. If Pete Sampras did heavy high-rep squats all eyes would be on his bloody chafing thighs and bubble butt and not on his back-wrecking serve. If you simply MUST squat deep enough to wipe your ass on the grass let me know. I know several great ortho docs jonesing to scope your bucket handle meniscal tears down the road.

I said I wanted to keep it simple. Here's my take on the right way to squat:

Foot position:

Slightly wider than shoulder width. Body types vary. Make sure you can stay flat-footed and comfortable, weight-on-heels. Don't think about it too much.

Bar position:

Man, if I had a nickle for every opinion on this one. Here
goes: As low as you can comfortably go and maintain shoulder comfort. I won't say you're wrong if like the bar up high on your traps. But you're wrong, okay? The squat is considered a quad movement. By whom? Bodybuilders, bulky people with a penchant for "teardrops." Done right the squat is more hip and hamstring with some back thrown in for good measure. Ever notice how if you squat to parallel or just a smidge lower with a decent weight your high hamstrings, right there below your cheeks, gets really fried? The hams flex the knees but more importantly they are your power extensors along with your glutes. Use them that way!

Back Arch, Butt Placement, Etc.:

Think "Back" not "Down." And while you need to stay tight and keep a locked arch in your back you WILL NOT stay straight up and down with your torso. Biomechanics will not allow this to be done safely. To do this is to kill your knees and maybe the floor when you fall over with a loaded barbell. You are not squatting to be a big squatter, you are squatting to be awesome in your sport. Don't jeopardize your joint health because some dumbass coach or buddy has delusions about how to squat. Your feet stay flat, the weight stays on your heels, your shins stay almost vertical, your back stays arched (but you LEAN forward as your ass travels back) and the bar is low enough to give the illusion of moving in a straight line almost with your hips. When you rise from "the hole" your chest leads. Your hips should not rise faster than your back and legs. The movement should feel smooth.

Take your time. Don't descend until you are tight and in control. SQEEZE into the groove. A big bonus: if you have mastered high tension control with your diaphragm and sphincter-lock the squat turns into a great abdominal workout , too. So much so that you probably won't need much more ab work besides a few Jandas or power breathing. Maybe a few Full Contact Twists. Anything more is overtraining.

Here's the big catch. Kettlebellers already know this rep-scheme but it works great for big squats to maximize strength and cardio and safety. NEVER do more than 3-5 reps. In fact, 3 is great. Keep the reps low and plug in more sets. 30-60 seconds rest between sets. At first do 5-10 sets of 3 reps, but gradually work up to 20 sets. Rest more if necessary. But not too much. Your form stays tight and you get a load of work.

A word on breathing. Holding the breath is great for 3-4 seconds doing
deadlifts. DO NOT HOLD YOUR BREATH squatting. You will suck in air and stay tight, but you will purse your lips and breath out hard as you ascend. Also don't let your head lag too far back. Not good for the cervical spine. Same reason for the low bar: the barbell isn't perched on C6 or C7. That shit can hurt!

If I was training for tennis I wouldn't do this more than 2-3 per week in the
pre-season. I also wouldn't do much more lifting: a few pull-ups, kettlebells, maybe deadlifts or stiff legged deadlifts instead of squats. That's it. Train the few simple lifts well and concentrate on skill drills and stuff. Oh, maybe some rotator cuff stuff for the power serve. Ouch!

Train hard and smart Comrades and live long and strong,

Garrett McElfresh

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