1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,560 --> 00:00:14,800 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Let's 3 00:00:14,800 --> 00:00:19,080 Speaker 1: talk about squats. Are squats really bad for you? Do 4 00:00:19,160 --> 00:00:24,520 Speaker 1: you know squat? Are you a squatter? Let me start 5 00:00:24,640 --> 00:00:28,960 Speaker 1: by telling a quick story. Many years ago, I was 6 00:00:29,040 --> 00:00:33,240 Speaker 1: giving a lecture at the Marine Corps Marathon expo before 7 00:00:33,280 --> 00:00:39,000 Speaker 1: the race, and it was strength training for runners, one 8 00:00:39,080 --> 00:00:43,600 Speaker 1: of my many favorite topics to lecture about. One of 9 00:00:43,600 --> 00:00:46,400 Speaker 1: the reasons I talked about being injury free. I would 10 00:00:46,440 --> 00:00:50,080 Speaker 1: argue it's the strength training along with other things as well, 11 00:00:50,640 --> 00:00:55,520 Speaker 1: but great topic. Loved speaking about it and had the 12 00:00:55,520 --> 00:00:58,920 Speaker 1: whole power point presentation and I was with a bunch 13 00:00:58,920 --> 00:01:01,760 Speaker 1: of doctors. It was actually lee Um. There was just 14 00:01:01,840 --> 00:01:04,480 Speaker 1: a bunch of doctors who were presenting as well. I'm 15 00:01:04,520 --> 00:01:08,000 Speaker 1: not a doctor exercise physiologist. But when I came off 16 00:01:08,080 --> 00:01:11,600 Speaker 1: after giving my lecture, UH, doctor whom I knew of 17 00:01:11,760 --> 00:01:14,959 Speaker 1: actually practiced close to where I lived at the time, 18 00:01:15,560 --> 00:01:18,040 Speaker 1: had been doing so for decades. He was right at 19 00:01:18,040 --> 00:01:20,800 Speaker 1: the end of his career. I think he retired just 20 00:01:20,840 --> 00:01:23,559 Speaker 1: a couple of years later, and a well known doctor. 21 00:01:23,600 --> 00:01:24,920 Speaker 1: But he came up to me and said, Tom that 22 00:01:24,959 --> 00:01:27,200 Speaker 1: was That was a great lecture. And I said, thank you. 23 00:01:27,240 --> 00:01:30,480 Speaker 1: And he said, but you know what, you're wrong. You 24 00:01:30,520 --> 00:01:35,440 Speaker 1: shouldn't do squats. Squats are bad for you, and and 25 00:01:35,640 --> 00:01:39,960 Speaker 1: and you know, I said, okay, we will agree to disagree. 26 00:01:40,280 --> 00:01:43,560 Speaker 1: But that's what today shows about. End what's going to 27 00:01:43,640 --> 00:01:46,920 Speaker 1: surprise you. Of the four or so studies I'm going 28 00:01:46,959 --> 00:01:50,320 Speaker 1: to go into, they will contradict one another. This is 29 00:01:50,360 --> 00:01:53,960 Speaker 1: the perfect topic for the show. This is why there 30 00:01:54,160 --> 00:01:59,360 Speaker 1: is Fitness Disrupted. It's to look at the science, look 31 00:01:59,400 --> 00:02:03,160 Speaker 1: at the myths, and make sense of it because there's 32 00:02:03,200 --> 00:02:09,400 Speaker 1: both sides. There's both sides. And then, as I frequently discuss, 33 00:02:10,160 --> 00:02:13,839 Speaker 1: it's the then diagram, it's the three intersecting circles. Right. 34 00:02:14,120 --> 00:02:17,400 Speaker 1: We're gonna take the research, we're gonna take the anecdotal, 35 00:02:17,880 --> 00:02:20,359 Speaker 1: we're gonna take the common sense, and we're gonna take 36 00:02:20,400 --> 00:02:23,040 Speaker 1: where it connects. And we're gonna go, Okay, I see 37 00:02:23,040 --> 00:02:26,680 Speaker 1: what science says, I see what experience with clients and 38 00:02:26,760 --> 00:02:31,000 Speaker 1: myself has taught me. And then we're gonna go risk reward, 39 00:02:31,080 --> 00:02:37,480 Speaker 1: common sense. Pretty smart way to approach it. Unfortunately, many 40 00:02:37,520 --> 00:02:45,160 Speaker 1: people do not and totally disagree with that. Doctor, great guy, 41 00:02:45,480 --> 00:02:49,320 Speaker 1: helped a lot of people in other ways exercise science, 42 00:02:49,720 --> 00:02:54,360 Speaker 1: I would argue, not his forte. All right, quick break, 43 00:02:54,400 --> 00:02:58,240 Speaker 1: when we come back, our squats bad for you, and 44 00:02:58,240 --> 00:03:00,920 Speaker 1: we're gonna talk about two specific things. We're gonna talk 45 00:03:00,919 --> 00:03:03,079 Speaker 1: about squats, and they're gonna take it one step further 46 00:03:03,080 --> 00:03:06,760 Speaker 1: and talk about full squats. Should you go halfway? Should 47 00:03:06,800 --> 00:03:10,960 Speaker 1: you go all the way down? So great discussion all 48 00:03:10,960 --> 00:03:13,720 Speaker 1: about squats. When we come back, we'll be right back. 49 00:03:24,240 --> 00:03:27,880 Speaker 1: It's interesting how moments like that, being approached by a 50 00:03:27,919 --> 00:03:31,359 Speaker 1: doctor like that, especially this was a few years back, 51 00:03:31,400 --> 00:03:34,079 Speaker 1: so it was at the beginning of my career of lecturing, 52 00:03:34,160 --> 00:03:36,360 Speaker 1: and you know that's that could be a little daunting 53 00:03:36,440 --> 00:03:40,760 Speaker 1: when a a well known doctor who has just presented 54 00:03:40,880 --> 00:03:44,760 Speaker 1: on a sports medicine topic comes up and says you're 55 00:03:44,760 --> 00:03:50,160 Speaker 1: wrong again. I disagree wholeheartedly, and we will discuss why. 56 00:03:50,600 --> 00:03:53,840 Speaker 1: And here's one quick way to look at it. Okay, 57 00:03:54,040 --> 00:03:59,560 Speaker 1: how many people have bad knees quote unquote bad knees? Right? 58 00:04:00,120 --> 00:04:02,400 Speaker 1: How many people at cocktail parties come up to me 59 00:04:02,400 --> 00:04:04,840 Speaker 1: and say, Tom, I'd love to run, but I can't 60 00:04:05,080 --> 00:04:09,480 Speaker 1: because I have bad knees. Now, the bad knees aren't 61 00:04:09,960 --> 00:04:12,880 Speaker 1: for the vast majority of people I would say, over 62 00:04:13,960 --> 00:04:17,280 Speaker 1: whom I have this discussion with, it's not from running, 63 00:04:17,640 --> 00:04:21,760 Speaker 1: and it's not from doing squats at the gym. So 64 00:04:22,080 --> 00:04:24,920 Speaker 1: the myth about running being bad for your knees. If 65 00:04:24,920 --> 00:04:27,000 Speaker 1: you believe that, you gotta listen to the show I 66 00:04:27,040 --> 00:04:32,200 Speaker 1: did with the guy Dr Daniel Lieberman, Okay, debunked beyond 67 00:04:32,320 --> 00:04:36,880 Speaker 1: belief by science. Over and over, runners have a lower 68 00:04:37,680 --> 00:04:41,800 Speaker 1: it's an incidents of osteo arthritis than do non runners, Okay, 69 00:04:41,920 --> 00:04:48,679 Speaker 1: and squatting, those people are not complaining about bad knees 70 00:04:48,920 --> 00:04:53,880 Speaker 1: that they have developed over years of squatting. Okay. So 71 00:04:53,920 --> 00:04:58,080 Speaker 1: that doctor who was at this running you know, expo, 72 00:04:58,480 --> 00:05:01,480 Speaker 1: but telling people not to not to squat and let 73 00:05:01,520 --> 00:05:04,440 Speaker 1: me let me just start by saying, whenever the discussion 74 00:05:04,480 --> 00:05:07,800 Speaker 1: about squats comes up, I say, you are squatting all 75 00:05:07,920 --> 00:05:11,720 Speaker 1: day long, to get up to garden, to pick things up, 76 00:05:11,760 --> 00:05:13,760 Speaker 1: to pick up your children, to pick something up off 77 00:05:13,800 --> 00:05:15,960 Speaker 1: the floor, to get up and out of a chair, 78 00:05:16,400 --> 00:05:20,680 Speaker 1: the couch. All day long. You're squatting. So for anyone 79 00:05:21,000 --> 00:05:24,839 Speaker 1: in the profession to tell you shouldn't do it, that 80 00:05:24,880 --> 00:05:28,280 Speaker 1: doesn't make sense. Just at the outset, it doesn't make 81 00:05:28,320 --> 00:05:32,760 Speaker 1: sense to me. It never has, it never has. And 82 00:05:32,800 --> 00:05:35,600 Speaker 1: one line I like to use when it comes to squats, 83 00:05:35,640 --> 00:05:37,640 Speaker 1: and this takes me back to another moment when a 84 00:05:38,040 --> 00:05:41,680 Speaker 1: great moment for me. I was auditioning. Some of you 85 00:05:41,720 --> 00:05:44,080 Speaker 1: who are listening have done my Supreme nine d Day 86 00:05:44,160 --> 00:05:48,200 Speaker 1: nine day DVD program I was hired to host that. 87 00:05:48,600 --> 00:05:53,640 Speaker 1: They were doing a long very. They auditioned a lot 88 00:05:53,640 --> 00:05:57,000 Speaker 1: of people. It is a hard thing to host a 89 00:05:57,080 --> 00:05:59,320 Speaker 1: DVD series like that, so they're looking for a very, 90 00:05:59,520 --> 00:06:03,040 Speaker 1: as I said, a specific set of skills like Liam 91 00:06:03,120 --> 00:06:06,000 Speaker 1: Neeson takes a lot uh. And I went into the 92 00:06:06,040 --> 00:06:10,719 Speaker 1: audition and it was highly stressful, but I knew I 93 00:06:10,760 --> 00:06:15,240 Speaker 1: was gonna get it anyway. They said, okay, demonstrate an 94 00:06:15,320 --> 00:06:18,400 Speaker 1: exercise and queue us and just just go basically. And 95 00:06:18,400 --> 00:06:20,600 Speaker 1: I said, okay, let's talk about squats. Here's how you're 96 00:06:20,600 --> 00:06:22,599 Speaker 1: gonna do a squat. And I said, squats aren't bad 97 00:06:22,640 --> 00:06:25,400 Speaker 1: for you. Bad squats are bad for you. And the 98 00:06:25,440 --> 00:06:30,120 Speaker 1: guy Calposo, well known director of many fitness videos and 99 00:06:30,279 --> 00:06:33,160 Speaker 1: and just someone who was in the industry for for 100 00:06:33,440 --> 00:06:36,960 Speaker 1: a really long time, super highly regarded and scary, he said, 101 00:06:37,000 --> 00:06:40,000 Speaker 1: we're done. You got it. I'll never forget that. So 102 00:06:40,120 --> 00:06:42,480 Speaker 1: after that line, just delivering it and giving the proper 103 00:06:42,520 --> 00:06:45,640 Speaker 1: form and all that kind of stuff, And that's my philosophy. 104 00:06:46,040 --> 00:06:50,800 Speaker 1: Squats aren't bad for you. Improper form and as I 105 00:06:50,839 --> 00:06:55,000 Speaker 1: will talk about doing too much too soon, a common 106 00:06:55,400 --> 00:07:00,000 Speaker 1: topic of this show. You have to walk before you run, 107 00:07:00,440 --> 00:07:02,960 Speaker 1: you have to build a base of strength before you 108 00:07:03,000 --> 00:07:06,640 Speaker 1: go and lift heavier amounts of weight, and before you 109 00:07:06,720 --> 00:07:11,000 Speaker 1: do more advanced exercises. Those two things that I just 110 00:07:11,200 --> 00:07:15,040 Speaker 1: outlined are rarely, rarely done in fitness, and that's how 111 00:07:15,040 --> 00:07:18,480 Speaker 1: you get hurt. It's not the exercise itself that is 112 00:07:18,520 --> 00:07:22,040 Speaker 1: the problem. It's your approach to the exercise or the 113 00:07:22,080 --> 00:07:25,400 Speaker 1: person who is teaching it to you. Okay, you need 114 00:07:25,440 --> 00:07:30,520 Speaker 1: to do it progressively and with the right form. Okay, 115 00:07:30,560 --> 00:07:33,920 Speaker 1: So let's just get real quickly the the overview of 116 00:07:33,960 --> 00:07:37,920 Speaker 1: a squad. Why why do we care? Right? Squats are 117 00:07:38,640 --> 00:07:41,360 Speaker 1: uh done and have been done forever and are a 118 00:07:41,480 --> 00:07:48,080 Speaker 1: staple of most you know, fitness professionals, um repertoire because 119 00:07:48,320 --> 00:07:51,840 Speaker 1: of of several things. Uh. The body weight exercise something 120 00:07:51,920 --> 00:07:54,520 Speaker 1: you can do anywhere, anytime, and it can be modified 121 00:07:54,800 --> 00:07:58,240 Speaker 1: for the beginner all the way up to the advanced athlete. Okay, 122 00:07:58,280 --> 00:08:02,360 Speaker 1: and it is also a multi jewel movement involving large 123 00:08:02,440 --> 00:08:05,000 Speaker 1: muscle groups what's known as a compound exercise. So you 124 00:08:05,040 --> 00:08:07,679 Speaker 1: get a huge bang for your buck. You are working 125 00:08:08,320 --> 00:08:12,800 Speaker 1: a handful of muscles, a handful, you know, you're basically 126 00:08:12,840 --> 00:08:17,600 Speaker 1: working your entire lower body and your core, your lower back. Uh. 127 00:08:17,600 --> 00:08:20,520 Speaker 1: And depending on the type of squat you do uh 128 00:08:20,520 --> 00:08:24,000 Speaker 1: and how you do it uh, the muscle recruitment changes 129 00:08:24,160 --> 00:08:27,160 Speaker 1: as well. But you've got your quads, which are your thighs, 130 00:08:27,160 --> 00:08:29,880 Speaker 1: You've got your hamstrings, the back of your thighs, you've 131 00:08:29,920 --> 00:08:34,040 Speaker 1: got your glutes, your butt, okay, your calves, and again 132 00:08:34,080 --> 00:08:38,200 Speaker 1: your core and especially lower back. So you are getting 133 00:08:38,240 --> 00:08:41,120 Speaker 1: a lot. And when time is of the essence and 134 00:08:41,120 --> 00:08:43,280 Speaker 1: you want to get the most out of your workout, 135 00:08:43,559 --> 00:08:45,960 Speaker 1: you try to put in as many exercises as you 136 00:08:46,000 --> 00:08:50,840 Speaker 1: can that are compound exercises. You work many muscle groups. 137 00:08:51,040 --> 00:08:54,600 Speaker 1: You build a lot of muscle if if you do 138 00:08:54,640 --> 00:08:57,440 Speaker 1: it correctly, and that's your goal. And you're working three 139 00:08:57,480 --> 00:09:01,440 Speaker 1: different joints. You're working your ankles, your knee, end, your hips. 140 00:09:01,600 --> 00:09:04,720 Speaker 1: So this goes to what is thrown around as a 141 00:09:04,880 --> 00:09:08,880 Speaker 1: functional exercise. Now Over the years, I've I've come to 142 00:09:08,960 --> 00:09:12,400 Speaker 1: kind of parts and pull that term apart. I believe 143 00:09:12,440 --> 00:09:15,760 Speaker 1: all strength is functional. But back to what I started 144 00:09:15,800 --> 00:09:18,160 Speaker 1: by saying, we're squatting all day long. So for a 145 00:09:18,200 --> 00:09:22,280 Speaker 1: doctor to tell you you shouldn't get strong at squats, 146 00:09:22,320 --> 00:09:25,920 Speaker 1: that's a problem to me. For that reason again, that 147 00:09:26,160 --> 00:09:33,240 Speaker 1: so many muscle groups are involved. Three different joints are involved, 148 00:09:34,480 --> 00:09:39,760 Speaker 1: so we should be strengthening that. And the less you 149 00:09:39,920 --> 00:09:44,600 Speaker 1: use muscles, especially your lower back and you're the muscles 150 00:09:44,640 --> 00:09:50,480 Speaker 1: around your knee, your knees, the more pain you're gonna 151 00:09:50,480 --> 00:09:54,120 Speaker 1: experience when they get weaker and weaker and weaker. And 152 00:09:54,200 --> 00:09:56,319 Speaker 1: that is the snowball effect that so many of you 153 00:09:56,920 --> 00:10:00,679 Speaker 1: have and are experiencing. You have pain, you do less, 154 00:10:00,720 --> 00:10:04,160 Speaker 1: your pain increases because the muscles get weaker and weaker. 155 00:10:04,520 --> 00:10:11,160 Speaker 1: The contact, the rubbing, the the misalignment, the imbalances and 156 00:10:11,240 --> 00:10:17,720 Speaker 1: weaknesses get worse and worse, and that's why the pain increases. Okay, 157 00:10:17,800 --> 00:10:20,800 Speaker 1: we need our knees, we need our joints to be 158 00:10:21,559 --> 00:10:27,920 Speaker 1: as strong as possible. So why are people saying you 159 00:10:27,960 --> 00:10:32,400 Speaker 1: shouldn't do squats? Okay, I'm gonna give you the scientific 160 00:10:32,520 --> 00:10:36,520 Speaker 1: reading of it. Okay. Here's here's what the the researchers 161 00:10:36,600 --> 00:10:40,600 Speaker 1: and exercise scientists say. The concern for harmful forces at 162 00:10:40,640 --> 00:10:44,520 Speaker 1: your knee centers on what is known as peak patelo 163 00:10:44,640 --> 00:10:47,920 Speaker 1: femoral joint reaction force. Okay, you read the studies. That's 164 00:10:48,120 --> 00:10:53,960 Speaker 1: pp F j r F, peak patelo femoral joint reaction forces. Okay, 165 00:10:54,000 --> 00:10:56,480 Speaker 1: just forces at your knee as you're squatting down, right, 166 00:10:56,840 --> 00:11:01,319 Speaker 1: and that may lead to patelo femoral pain syndrome by 167 00:11:01,400 --> 00:11:06,200 Speaker 1: overloading your cartilage, which potentially leads to cartilage degeneration. We 168 00:11:06,240 --> 00:11:08,240 Speaker 1: don't want that. It happens over time, but we don't 169 00:11:08,240 --> 00:11:13,360 Speaker 1: want to increase that and subsequent subchondral bone degeneration. Okay, 170 00:11:13,400 --> 00:11:15,600 Speaker 1: So we don't want rubbing and we don't want the 171 00:11:15,640 --> 00:11:19,120 Speaker 1: cartilage to to degenerate. So the question is does that happen, 172 00:11:19,679 --> 00:11:21,360 Speaker 1: Does that happen, and when does it happen? And how 173 00:11:21,400 --> 00:11:24,920 Speaker 1: does it happen? Okay? And patello formoral pain syndrome, you go, 174 00:11:25,000 --> 00:11:26,959 Speaker 1: what is that? Well, it's one of the most common 175 00:11:26,960 --> 00:11:31,600 Speaker 1: disorders of the knees. Okay, accounting for roughly a third 176 00:11:31,880 --> 00:11:35,520 Speaker 1: of all knee injuries that are treated by doctors in 177 00:11:35,600 --> 00:11:40,920 Speaker 1: sports medicine facilities, rehab places. Uh. And it it affects 178 00:11:41,120 --> 00:11:45,800 Speaker 1: not just you know, the performers, the athletes, but quote 179 00:11:45,840 --> 00:11:49,520 Speaker 1: unquote regular people as well nee pain, bad knees, okay, 180 00:11:49,600 --> 00:11:55,480 Speaker 1: patelo femoral pain syndrome. So my experience has been, as 181 00:11:55,520 --> 00:11:59,040 Speaker 1: I just said, the less we squat, the less we 182 00:11:59,200 --> 00:12:05,120 Speaker 1: lunge another show, the more pain we experience. Now it's 183 00:12:05,120 --> 00:12:07,360 Speaker 1: gonna go to how I will finish the show talking 184 00:12:07,360 --> 00:12:10,520 Speaker 1: about the progression and the exercises and how and when 185 00:12:10,559 --> 00:12:15,079 Speaker 1: you should load your squats. But we need to squat. 186 00:12:15,880 --> 00:12:19,160 Speaker 1: We are doing it all day long and it is 187 00:12:19,240 --> 00:12:23,280 Speaker 1: super important and it is part of my success personally 188 00:12:23,640 --> 00:12:27,440 Speaker 1: and with my clients when you read, if you read 189 00:12:27,480 --> 00:12:30,520 Speaker 1: my book The micro Workout Plan, and the clients in 190 00:12:30,559 --> 00:12:33,800 Speaker 1: the book that I profile to give you the success 191 00:12:33,840 --> 00:12:37,760 Speaker 1: stories because that's where true. You know, inspiration and value 192 00:12:37,800 --> 00:12:43,800 Speaker 1: comes from these older people who had issues. One in particular, 193 00:12:43,920 --> 00:12:47,360 Speaker 1: who we went through every single running related issue and 194 00:12:47,400 --> 00:12:52,120 Speaker 1: we strengthened. He was fifty plus. We strengthened through squats 195 00:12:52,120 --> 00:12:54,840 Speaker 1: and lunges and step ups, and not only did he 196 00:12:54,840 --> 00:12:56,640 Speaker 1: go from not being able to run for a couple 197 00:12:56,640 --> 00:13:01,200 Speaker 1: of minutes he became a Boston Marathon qualify, running a 198 00:13:01,360 --> 00:13:05,320 Speaker 1: three forty something at like age late fifties, early sixties. 199 00:13:05,360 --> 00:13:07,640 Speaker 1: Crazy and that can be you. You'll have to run 200 00:13:07,679 --> 00:13:09,280 Speaker 1: that fast. You don't have to run it all. My 201 00:13:09,360 --> 00:13:13,640 Speaker 1: goal for you is to be pain free, pain free, 202 00:13:14,280 --> 00:13:17,080 Speaker 1: And if you can't squat and if you can't run, 203 00:13:17,400 --> 00:13:19,560 Speaker 1: I would say that is like the worst thing to 204 00:13:19,679 --> 00:13:21,680 Speaker 1: me that a doctor can say, well, don't run and 205 00:13:21,720 --> 00:13:24,880 Speaker 1: don't squat, Well, shouldn't we be figuring out why you 206 00:13:24,960 --> 00:13:27,800 Speaker 1: can't and shouldn't we be trying to figure out how 207 00:13:27,880 --> 00:13:30,480 Speaker 1: to fix it. I'm not saying just don't do it. Secondly, 208 00:13:30,480 --> 00:13:33,640 Speaker 1: just could go away. It's actually gonna get worse. So 209 00:13:33,679 --> 00:13:38,200 Speaker 1: we need to squat. So all those muscles involved such 210 00:13:38,240 --> 00:13:43,520 Speaker 1: a great exercise, glutes especially. We are sitting all day long, 211 00:13:44,320 --> 00:13:47,800 Speaker 1: and so many of the problems that come up and 212 00:13:47,960 --> 00:13:52,160 Speaker 1: it goes for hips and knees and lower back are 213 00:13:52,280 --> 00:13:56,000 Speaker 1: because we have weak glutes. And squatting is one of 214 00:13:56,040 --> 00:14:00,840 Speaker 1: the simplest and most effective ways to combat this sitting, 215 00:14:00,920 --> 00:14:04,080 Speaker 1: this inactivity. We need to do our cardio and we 216 00:14:04,120 --> 00:14:07,920 Speaker 1: need to do our strength. And for me, when I 217 00:14:07,960 --> 00:14:10,520 Speaker 1: get that you have been contributing to the media for 218 00:14:10,640 --> 00:14:13,920 Speaker 1: decades and sometimes I feel like a broken record. But 219 00:14:14,200 --> 00:14:17,520 Speaker 1: because exercise science for me is and always will be 220 00:14:17,559 --> 00:14:20,600 Speaker 1: the same thing. And when they ask for the best 221 00:14:20,760 --> 00:14:26,080 Speaker 1: quote unquote best exercises for your lower body, it's always 222 00:14:26,080 --> 00:14:31,040 Speaker 1: gonna include squats and lunges. And there are an infinite 223 00:14:31,120 --> 00:14:37,160 Speaker 1: number of ways two change those around for each specific 224 00:14:37,240 --> 00:14:41,440 Speaker 1: person and each fitness level and your goals. Okay, but 225 00:14:41,520 --> 00:14:43,800 Speaker 1: that's the that's the question. So the studies we're gonna 226 00:14:43,840 --> 00:14:47,640 Speaker 1: look at are the forces at the knees, and it 227 00:14:47,720 --> 00:14:50,480 Speaker 1: not only goes for squats, but we're gonna more specifically 228 00:14:50,520 --> 00:14:54,920 Speaker 1: look at going past parallel. So what that means is 229 00:14:55,080 --> 00:14:57,800 Speaker 1: do you go where your butt basically drops all the 230 00:14:57,800 --> 00:15:00,880 Speaker 1: way down and a full squad is you know, you're 231 00:15:00,920 --> 00:15:04,920 Speaker 1: touching your calves, your your your the backs of your 232 00:15:05,000 --> 00:15:09,840 Speaker 1: legs and your calves they are touching. I'm gonna do 233 00:15:09,840 --> 00:15:14,560 Speaker 1: one right now, and you've seen people in the gym. 234 00:15:15,480 --> 00:15:17,880 Speaker 1: I've seen people in the gym do that. So the 235 00:15:17,960 --> 00:15:21,560 Speaker 1: question is do you do basically do you stop at 236 00:15:21,800 --> 00:15:25,080 Speaker 1: just above parallel? Do you stop at ninety degrees of 237 00:15:25,160 --> 00:15:28,560 Speaker 1: knee bend essentially, or like some people do. Do you 238 00:15:28,600 --> 00:15:31,760 Speaker 1: go full squad? And here's where the confusion lies. And 239 00:15:31,760 --> 00:15:34,760 Speaker 1: I get it, American College of Sports Medicine. If you 240 00:15:34,800 --> 00:15:37,520 Speaker 1: look at all the different certifying bodies, what do we 241 00:15:37,560 --> 00:15:40,160 Speaker 1: talk about? What do they talk about? You should do 242 00:15:40,240 --> 00:15:43,480 Speaker 1: exercises through a full range of motion. And I was 243 00:15:43,520 --> 00:15:46,200 Speaker 1: at the gym this morning and I watched several people 244 00:15:46,600 --> 00:15:50,000 Speaker 1: do really improper form and one of them was they 245 00:15:50,000 --> 00:15:54,560 Speaker 1: weren't using a full range of motion. Person was doing 246 00:15:55,120 --> 00:15:59,160 Speaker 1: cable rows way too heavy and very limited range of motion. 247 00:15:59,480 --> 00:16:02,920 Speaker 1: And here's one other aside to doing strength moves with 248 00:16:02,960 --> 00:16:06,240 Speaker 1: full range of motion that helps with flexibility. People. When 249 00:16:06,240 --> 00:16:09,200 Speaker 1: you do strength training through a full range of motion, 250 00:16:09,960 --> 00:16:15,440 Speaker 1: it increases and helps with flexibility. And there are so 251 00:16:15,520 --> 00:16:18,600 Speaker 1: many people who do limited range of motion, and that's 252 00:16:18,600 --> 00:16:21,400 Speaker 1: not good. So this is one exercise where we may 253 00:16:21,440 --> 00:16:24,960 Speaker 1: be saying, and again we're gonna look at the signs shortly, Uh, 254 00:16:25,000 --> 00:16:27,640 Speaker 1: maybe you shouldn't. Maybe this is an exercise where you 255 00:16:27,680 --> 00:16:29,800 Speaker 1: don't want to go through a full range of motion, 256 00:16:30,440 --> 00:16:36,920 Speaker 1: especially and here's the caveat with heavyweight and especially when 257 00:16:36,960 --> 00:16:40,560 Speaker 1: you're a beginner, and those two things come into play, 258 00:16:40,640 --> 00:16:44,760 Speaker 1: all right, So, uh, what we're talking about is especially 259 00:16:44,760 --> 00:16:49,680 Speaker 1: in the rehabilitation setting, squats are generally done and executed 260 00:16:49,720 --> 00:16:52,800 Speaker 1: to a shallow depth, and they're doing this to try 261 00:16:52,800 --> 00:16:57,720 Speaker 1: to avoid the higher joint forces that's associated with the 262 00:16:57,840 --> 00:17:03,000 Speaker 1: increased knee flexion. And that is the patelo for moral pain. 263 00:17:03,480 --> 00:17:06,000 Speaker 1: It's just talking about. And so let's let's look at 264 00:17:06,040 --> 00:17:08,720 Speaker 1: the studies. Is that true? All right? You know what 265 00:17:08,960 --> 00:17:11,600 Speaker 1: final break and then when we come back, we're gonna 266 00:17:11,600 --> 00:17:14,720 Speaker 1: look at studies. It's ay, yes you should go past parallel, 267 00:17:15,160 --> 00:17:17,280 Speaker 1: No you shouldn't. And they're gonna bring it all together 268 00:17:17,280 --> 00:17:20,520 Speaker 1: and say here's the solution. Alright, final break. We'll be 269 00:17:20,600 --> 00:17:31,399 Speaker 1: right back. You know how you know your job is 270 00:17:31,560 --> 00:17:34,520 Speaker 1: exactly what you should be doing. I'm I get so 271 00:17:34,560 --> 00:17:39,120 Speaker 1: excited to do these shows. I really do, because as 272 00:17:39,240 --> 00:17:41,879 Speaker 1: I'm gonna give you these two these two studies actually 273 00:17:41,920 --> 00:17:45,080 Speaker 1: four studies to four going past parallel in two against. 274 00:17:45,600 --> 00:17:48,719 Speaker 1: And so this is this is why this is so 275 00:17:48,840 --> 00:17:52,639 Speaker 1: necessary a show like this, because there is and you 276 00:17:52,640 --> 00:17:55,960 Speaker 1: can there's so much confusion and there's both sides, and 277 00:17:56,040 --> 00:17:59,080 Speaker 1: based on your bias, you can pick your side. If 278 00:17:59,119 --> 00:18:02,520 Speaker 1: you're someone who does certain workouts with certain groups that 279 00:18:02,640 --> 00:18:05,399 Speaker 1: love to go you know, heavy and past parallel, and 280 00:18:05,400 --> 00:18:08,159 Speaker 1: then you're gonna grab that research and talk about that 281 00:18:08,200 --> 00:18:09,800 Speaker 1: and actually that's how I'm gonna end the show, and 282 00:18:10,600 --> 00:18:12,520 Speaker 1: this this will be a little powerful at least it 283 00:18:12,600 --> 00:18:14,639 Speaker 1: is for me. And then if you're someone who doesn't 284 00:18:14,640 --> 00:18:17,560 Speaker 1: believe that you should go past parallel and you don't 285 00:18:17,600 --> 00:18:19,800 Speaker 1: want to go super heavy with then you can grab 286 00:18:19,840 --> 00:18:25,439 Speaker 1: onto those studies. My goal with every single show and 287 00:18:25,480 --> 00:18:28,000 Speaker 1: all the research is to take those and then take 288 00:18:28,040 --> 00:18:30,840 Speaker 1: common sense and say, what are your goals and what's 289 00:18:30,840 --> 00:18:35,720 Speaker 1: your risk reward? And that's where you go to. But 290 00:18:35,840 --> 00:18:38,520 Speaker 1: what is my job and what was my job as 291 00:18:38,560 --> 00:18:40,920 Speaker 1: a personal trainer to get you the greatest results in 292 00:18:40,960 --> 00:18:45,760 Speaker 1: the shortest amount of time with the least likelihood of 293 00:18:45,880 --> 00:18:52,600 Speaker 1: injury the least likelihood of injury. And therein lies the rub. 294 00:18:52,680 --> 00:18:57,919 Speaker 1: People they're in lies the rub and doing things and 295 00:18:58,040 --> 00:19:04,199 Speaker 1: doing exercises in directly with improper form and excessive amounts 296 00:19:04,240 --> 00:19:07,120 Speaker 1: of weight. You don't get hurt right away, generally speaking, 297 00:19:07,320 --> 00:19:09,280 Speaker 1: and you generally don't get hurt in a month or 298 00:19:09,320 --> 00:19:13,920 Speaker 1: two months. It's progressive and it's chronic, and then it's 299 00:19:13,920 --> 00:19:18,560 Speaker 1: it's over to a certain degree. You don't want to 300 00:19:18,680 --> 00:19:24,680 Speaker 1: experience many of the issues that occur because you take 301 00:19:24,720 --> 00:19:27,080 Speaker 1: that risk. So we'll talk about that, all right, So 302 00:19:27,160 --> 00:19:30,280 Speaker 1: let's get right to it. Here's the confusion. Here are 303 00:19:30,320 --> 00:19:37,560 Speaker 1: the studies. Okay, uh, alright. So the study was in 304 00:19:37,640 --> 00:19:41,840 Speaker 1: the Journal of Orthopedics and Sports Physical Therapy two thousand two, 305 00:19:41,880 --> 00:19:44,479 Speaker 1: a little while back, but still a good one, and 306 00:19:44,560 --> 00:19:48,240 Speaker 1: the title Patello for mooral joint kinetics while squatting with 307 00:19:48,359 --> 00:19:52,439 Speaker 1: and without an external load. Okay, And this one says, 308 00:19:53,000 --> 00:19:56,439 Speaker 1: basically the takeaway is, yes, going past parallel can be 309 00:19:56,520 --> 00:20:00,720 Speaker 1: an issue. Uh. And they say previous biomechanical analyzes have 310 00:20:00,760 --> 00:20:04,200 Speaker 1: indicated that the increased uh, let's call it. And to 311 00:20:04,240 --> 00:20:06,439 Speaker 1: make it easier for you, it's the pp F j 312 00:20:06,680 --> 00:20:10,119 Speaker 1: r F. Okay, it's that's the forces at the knee 313 00:20:10,720 --> 00:20:14,080 Speaker 1: is coupled with increased deflection angles. Okay, and squats up 314 00:20:14,119 --> 00:20:17,399 Speaker 1: to nine degrees of deflection without an external load and 315 00:20:17,480 --> 00:20:21,080 Speaker 1: with a load of thirty of the subject's body weight. Uh. 316 00:20:21,160 --> 00:20:24,400 Speaker 1: PPF F j r F Again, that's the joint reaction 317 00:20:24,480 --> 00:20:29,760 Speaker 1: forces was found to increase linearly with peak external deflection 318 00:20:29,880 --> 00:20:33,760 Speaker 1: moments in untrained men. Untrained men, that's important. Okay, So 319 00:20:33,920 --> 00:20:36,960 Speaker 1: we're gonna talk about that. Uh. So this is saying, yes, 320 00:20:37,400 --> 00:20:42,240 Speaker 1: that as the deflection angles increase, the forces on the 321 00:20:42,280 --> 00:20:48,119 Speaker 1: knees increase, all right. And the objective of this study 322 00:20:48,359 --> 00:20:51,480 Speaker 1: was to quantify that the patelo formoral joint reaction forces 323 00:20:51,520 --> 00:20:54,800 Speaker 1: and stress while squatting with and without an external load 324 00:20:54,880 --> 00:21:00,000 Speaker 1: fifteen subjects. And again the conclusion was that, yes, it increased, 325 00:21:00,119 --> 00:21:04,919 Speaker 1: is as the joint stress increases as the deflection angle increases, 326 00:21:05,320 --> 00:21:08,560 Speaker 1: and that the addition of external resistance further increases the 327 00:21:08,600 --> 00:21:12,160 Speaker 1: patelo femoral joint stress. Okay, And that's what the people 328 00:21:12,200 --> 00:21:15,040 Speaker 1: against squatting at all. That's what the doctor was saying, 329 00:21:15,760 --> 00:21:20,120 Speaker 1: is that you shouldn't do it. Now. He didn't even 330 00:21:20,119 --> 00:21:23,879 Speaker 1: ask about healthy knees. So what they're just saying here is, yes, 331 00:21:24,880 --> 00:21:27,840 Speaker 1: the stress increases. Is that a problem though? Is that 332 00:21:27,880 --> 00:21:33,280 Speaker 1: a problem? Okay? And here's a study that totally contradicts it. Uh, 333 00:21:33,400 --> 00:21:36,880 Speaker 1: much smaller study, and I'm gonna give you the takeaway first. 334 00:21:36,880 --> 00:21:39,320 Speaker 1: So this one is basically saying no, it's not bad. Uh. 335 00:21:39,320 --> 00:21:42,320 Speaker 1: This one says in contrast, when comparing squads with reflection 336 00:21:42,359 --> 00:21:45,840 Speaker 1: angles of seventy degrees ninety degrees and even past parallel 337 00:21:46,160 --> 00:21:50,879 Speaker 1: dred degrees in trained women. That's important. They found no 338 00:21:51,000 --> 00:21:55,480 Speaker 1: differences in those joint reaction forces or reactive forces. Okay, 339 00:21:56,080 --> 00:21:59,720 Speaker 1: the stress I should say, reaction forces, yes, um, so 340 00:22:00,000 --> 00:22:05,800 Speaker 1: contradictory trained versus untrained. I think that's really important. And 341 00:22:06,440 --> 00:22:08,119 Speaker 1: as I'm gonna talk about at the very end, the 342 00:22:08,160 --> 00:22:12,639 Speaker 1: way these studies are designed, uh, the prior strength, the 343 00:22:12,840 --> 00:22:16,680 Speaker 1: type of squats, the amount of weightlifted. Uh, it all 344 00:22:16,720 --> 00:22:20,160 Speaker 1: comes into play. It will make sense shortly, I promise. Okay. 345 00:22:20,440 --> 00:22:24,280 Speaker 1: And this study was in Clinical Biomechanics two thousand one, 346 00:22:25,080 --> 00:22:28,440 Speaker 1: and it was titled patelo femoral joint kinetics during squatting 347 00:22:28,480 --> 00:22:33,000 Speaker 1: in collegiate women athletes. All right, so uh, they were 348 00:22:33,080 --> 00:22:36,720 Speaker 1: trying to characterize the biomechanics of the patelo femoral joint 349 00:22:36,760 --> 00:22:39,960 Speaker 1: during squatting. And this one counters the other one says 350 00:22:40,000 --> 00:22:44,119 Speaker 1: it's okay, but again train versus untrained. Both small studies, 351 00:22:44,119 --> 00:22:47,760 Speaker 1: but especially this one much smaller. And let's give you 352 00:22:47,840 --> 00:22:50,920 Speaker 1: two more. Okay, here's one that says, no, you shouldn't 353 00:22:50,920 --> 00:22:54,280 Speaker 1: go past parallel neat joint kinetics in relation to commonly 354 00:22:54,359 --> 00:22:57,639 Speaker 1: prescribed squat loads in depths and this is one of my, 355 00:22:57,760 --> 00:23:00,760 Speaker 1: you know, favorite journals. I'm biased, but when it comes 356 00:23:00,800 --> 00:23:03,920 Speaker 1: to strength training the Journal of Strength and Conditioning Research, 357 00:23:04,040 --> 00:23:07,560 Speaker 1: July two thirteen, and they were looking at how load 358 00:23:07,600 --> 00:23:10,639 Speaker 1: in depth. Two things we just talked about affect the 359 00:23:10,720 --> 00:23:13,480 Speaker 1: forces about the knee and that's totally what we're talking 360 00:23:13,520 --> 00:23:17,120 Speaker 1: about here. How far down you go and how much 361 00:23:17,160 --> 00:23:20,359 Speaker 1: you're squatting, how does that affect your knees? And I 362 00:23:20,400 --> 00:23:24,119 Speaker 1: also want to throw in there your lower back. I 363 00:23:24,200 --> 00:23:29,960 Speaker 1: watched at the gym again this morning. Holy cow, a 364 00:23:30,040 --> 00:23:35,480 Speaker 1: guy doing dead lifts with a significant amount of weight 365 00:23:35,760 --> 00:23:39,000 Speaker 1: and horrific form. And I'll leave it at that, but 366 00:23:39,280 --> 00:23:43,720 Speaker 1: it goes to squats because not only I would say squats. Yes, 367 00:23:43,800 --> 00:23:45,800 Speaker 1: we're worried about the knees, but we also have to 368 00:23:45,880 --> 00:23:50,000 Speaker 1: be worried about lower back. Okay, you need to maintain 369 00:23:50,160 --> 00:23:53,400 Speaker 1: jumping ahead of myself a little bit here, but your 370 00:23:53,520 --> 00:23:57,520 Speaker 1: natural lor dotic curve. You need to keep the curve 371 00:23:57,600 --> 00:24:01,440 Speaker 1: in your lower back to a large and especially under 372 00:24:01,560 --> 00:24:04,199 Speaker 1: large loads. You can argue with me on that and 373 00:24:04,240 --> 00:24:07,200 Speaker 1: I'll bring it all together and tell you why Uh 374 00:24:07,359 --> 00:24:12,359 Speaker 1: I disagree? Okay, uh and so this study uh again 375 00:24:12,600 --> 00:24:16,399 Speaker 1: controversy about the safety and performance benefits of performing the 376 00:24:16,440 --> 00:24:21,920 Speaker 1: squad exercises to depths beyond ninety degrees of needflection. Uh. 377 00:24:21,960 --> 00:24:25,520 Speaker 1: And so this one found that the lowest values of 378 00:24:25,960 --> 00:24:29,399 Speaker 1: the forces on the knees were body weight squats with 379 00:24:29,480 --> 00:24:34,320 Speaker 1: the hands behind your head and barbell squats using of 380 00:24:34,320 --> 00:24:39,720 Speaker 1: your body weight. Okay, and the important findings suggests that 381 00:24:39,760 --> 00:24:44,840 Speaker 1: as beginners or individuals make initial progressions in load in depth, 382 00:24:45,000 --> 00:24:49,679 Speaker 1: caution should be expressed as those forces occur at greater 383 00:24:49,800 --> 00:24:55,120 Speaker 1: rates during these times, common sense people, common sense beginners 384 00:24:55,240 --> 00:25:02,000 Speaker 1: or individuals, especially in like a rehabilitation setting, caution should 385 00:25:02,040 --> 00:25:05,400 Speaker 1: be expressed. And as I started the show by saying 386 00:25:05,440 --> 00:25:12,879 Speaker 1: that caution is rarely expressed, Okay, and I just I 387 00:25:12,880 --> 00:25:14,560 Speaker 1: just gotta read a couple more lines from this study 388 00:25:14,600 --> 00:25:16,560 Speaker 1: because it really goes to what we're talking about here. 389 00:25:16,960 --> 00:25:21,040 Speaker 1: These results suggest that a squad progression should start with 390 00:25:21,280 --> 00:25:27,120 Speaker 1: unloaded above parallel squats and progress two deeper squats before 391 00:25:27,200 --> 00:25:29,760 Speaker 1: the addition of load. We're getting ahead. This is how 392 00:25:29,760 --> 00:25:31,360 Speaker 1: I'm gonna bring the whole show together. When I give 393 00:25:31,400 --> 00:25:35,159 Speaker 1: you the takeaway, squat progression should again proceed from above 394 00:25:35,200 --> 00:25:41,720 Speaker 1: parallel squats to deeper squats once the load has been added. Okay, progression, progression, progression. 395 00:25:42,080 --> 00:25:44,480 Speaker 1: How many times do we see people in gyms and 396 00:25:44,560 --> 00:25:49,080 Speaker 1: certain workout not to name the specifics, but they just 397 00:25:49,119 --> 00:25:53,120 Speaker 1: go to heavyweights, complex movements right away. They may start 398 00:25:53,160 --> 00:25:55,440 Speaker 1: with the bar and they start with maybe unloaded bar, 399 00:25:55,800 --> 00:25:59,879 Speaker 1: but they really quickly advance. And I watched a video 400 00:26:00,080 --> 00:26:03,200 Speaker 1: yesterday of a gym like this where everyone was doing 401 00:26:03,240 --> 00:26:07,040 Speaker 1: these type of lifts and as the as the camera 402 00:26:07,160 --> 00:26:10,280 Speaker 1: pan down the people, I just thought, is no one 403 00:26:10,720 --> 00:26:16,359 Speaker 1: changing the form of these people. It was frightening the 404 00:26:16,400 --> 00:26:19,760 Speaker 1: form that some of the people had under heavy loads 405 00:26:19,960 --> 00:26:26,280 Speaker 1: and with large uh ranges of motion. Okay, and here's 406 00:26:26,320 --> 00:26:28,439 Speaker 1: what interesting a final takeaway from this study. And I 407 00:26:28,480 --> 00:26:31,080 Speaker 1: found this really interesting. So that when they did the 408 00:26:31,119 --> 00:26:33,440 Speaker 1: study and they were doing the three different depths right 409 00:26:33,680 --> 00:26:37,320 Speaker 1: above parallel, parallel and below parallel for this study some 410 00:26:37,560 --> 00:26:41,199 Speaker 1: and they had a special um computer sensors on the 411 00:26:41,280 --> 00:26:43,800 Speaker 1: legs and the people were supposed to stop at those 412 00:26:43,840 --> 00:26:48,440 Speaker 1: three points. What they found was very important takeaway. People 413 00:26:48,560 --> 00:26:51,719 Speaker 1: didn't really know. So it's that body awareness, that kin 414 00:26:51,880 --> 00:26:54,560 Speaker 1: esthetic awareness. So when they were told to stop at 415 00:26:54,560 --> 00:26:58,240 Speaker 1: certain depths. They didn't always do it, and that's really 416 00:26:58,280 --> 00:27:00,600 Speaker 1: important when it comes to squad. See, this is something 417 00:27:00,640 --> 00:27:04,199 Speaker 1: that's not talked about enough and it is, yes, a 418 00:27:04,400 --> 00:27:10,480 Speaker 1: simple observation perhaps, but the the outcomes and the things 419 00:27:10,520 --> 00:27:15,760 Speaker 1: that can go wrong are enormous. So subjects only squatted 420 00:27:15,800 --> 00:27:19,040 Speaker 1: to a consistent depth for the below parallel squad easy, right, 421 00:27:19,080 --> 00:27:21,280 Speaker 1: you gotta okay, gotta go really low. I gotta touch 422 00:27:21,480 --> 00:27:24,639 Speaker 1: you know, my legs together essentially, uh to my calves, 423 00:27:24,680 --> 00:27:27,800 Speaker 1: back of my legs to my calves. That's important because 424 00:27:27,840 --> 00:27:30,840 Speaker 1: that has, as they say in this study, important safety 425 00:27:30,920 --> 00:27:35,280 Speaker 1: implications for the squad exercising. Considering that increased squat depth 426 00:27:35,400 --> 00:27:40,200 Speaker 1: requires reduced loads, Going below and intended depth may lead 427 00:27:40,240 --> 00:27:44,520 Speaker 1: to a failed repetition and potential increased risk of injury. 428 00:27:45,119 --> 00:27:48,840 Speaker 1: They say that one more time going below and intended 429 00:27:49,000 --> 00:27:51,680 Speaker 1: intended depth may lead to a failed repetition and a 430 00:27:51,760 --> 00:27:55,840 Speaker 1: potential increased risk of injury. When loads were increased to 431 00:27:56,840 --> 00:28:01,440 Speaker 1: one rep maximum, subjects squatted approximate five to ten degrees 432 00:28:01,600 --> 00:28:06,480 Speaker 1: less during the above parallel and parallel squats. And this 433 00:28:06,560 --> 00:28:08,800 Speaker 1: goes back to a memory I've had, I've I've talked 434 00:28:08,800 --> 00:28:11,320 Speaker 1: about it on other shows. But uh, back when I 435 00:28:11,320 --> 00:28:12,640 Speaker 1: was working at one of the gyms in New York 436 00:28:12,680 --> 00:28:15,320 Speaker 1: City and these two guys would come in and they 437 00:28:15,359 --> 00:28:20,080 Speaker 1: would take fift twenty minutes to wrap their knees and 438 00:28:20,160 --> 00:28:23,320 Speaker 1: put an insane amount of weight on the bar. And 439 00:28:23,359 --> 00:28:25,960 Speaker 1: it was this whole production. And then when they had 440 00:28:26,000 --> 00:28:28,879 Speaker 1: this and they were squatting side by side in the 441 00:28:28,960 --> 00:28:33,399 Speaker 1: power racks, and when they squatted together, they would I 442 00:28:33,400 --> 00:28:36,919 Speaker 1: mean you talk about grunt yell, and they would do 443 00:28:37,000 --> 00:28:38,920 Speaker 1: like an inch and a half of range of motion, 444 00:28:40,360 --> 00:28:43,120 Speaker 1: and I assume they think they were going much deeper. 445 00:28:43,400 --> 00:28:46,280 Speaker 1: It goes to the findings for this study, and people 446 00:28:46,280 --> 00:28:49,760 Speaker 1: would watch and go really like what there's what are 447 00:28:49,760 --> 00:28:54,040 Speaker 1: you doing? There's almost no range of motion whatsoever. But 448 00:28:54,080 --> 00:28:57,560 Speaker 1: as this study shows, maybe they didn't know. I assume 449 00:28:57,640 --> 00:29:00,520 Speaker 1: they thought they were going a lot farther down. Uh. 450 00:29:00,520 --> 00:29:04,400 Speaker 1: And so finally, based on these findings, very important the 451 00:29:04,480 --> 00:29:07,560 Speaker 1: professional designing a progression for a client should take into 452 00:29:07,600 --> 00:29:11,760 Speaker 1: account the large increase in kneeloading from an unloaded squat 453 00:29:11,840 --> 00:29:16,440 Speaker 1: to a load consisting of run one rep maximum as 454 00:29:16,480 --> 00:29:19,400 Speaker 1: forces increase at the greatest rate during these loads. So 455 00:29:19,440 --> 00:29:21,760 Speaker 1: again study that says got to be careful that yes, 456 00:29:21,800 --> 00:29:26,120 Speaker 1: the forces increase. Now I'm gonna finish with one final 457 00:29:26,200 --> 00:29:30,880 Speaker 1: study that says no. And here we are Sports Medicine 458 00:29:30,880 --> 00:29:35,960 Speaker 1: two thousand and the title Analysis of the Load on 459 00:29:36,000 --> 00:29:39,880 Speaker 1: the knee, joint and vertebral column with changes in squatting 460 00:29:39,920 --> 00:29:44,440 Speaker 1: depth and weight load. Uh. Basically, they say it has 461 00:29:44,480 --> 00:29:47,200 Speaker 1: been suggested that deep squads could cause an increased injury 462 00:29:47,240 --> 00:29:51,560 Speaker 1: risk of the lumbar spine and the knee joins. And 463 00:29:51,720 --> 00:29:55,840 Speaker 1: they say concerns about the degenerative changes of the tendo 464 00:29:55,920 --> 00:30:01,200 Speaker 1: for moral complex and the apparent higher risk for crando malcia, 465 00:30:01,360 --> 00:30:06,840 Speaker 1: osteo arthritis and osteochondritis in deep squats are unfounded. The 466 00:30:06,920 --> 00:30:09,960 Speaker 1: study says, no, doesn't doesn't You don't have to worry 467 00:30:10,000 --> 00:30:12,600 Speaker 1: about crowd amount. So this is all knee issues, right, 468 00:30:13,280 --> 00:30:18,680 Speaker 1: knee issues. But here's what they say. Here's what they say, 469 00:30:19,000 --> 00:30:25,120 Speaker 1: provided that technique is learned accurately, under expert supervision and 470 00:30:25,160 --> 00:30:29,600 Speaker 1: with progressive training loads, the deep squat present presents an 471 00:30:29,600 --> 00:30:34,240 Speaker 1: effective training exercise for protection against injuries and strengthening of 472 00:30:34,280 --> 00:30:39,760 Speaker 1: the lower extremity. I agree one hu with that, and 473 00:30:39,800 --> 00:30:42,640 Speaker 1: that's why I'm ending the show with this study as well, 474 00:30:42,960 --> 00:30:44,920 Speaker 1: and I'm going to read it again because there's a 475 00:30:44,920 --> 00:30:48,240 Speaker 1: lot in there. I was gonna say unpacking hate when 476 00:30:48,400 --> 00:30:50,240 Speaker 1: like news people say it's a lot to unpacked there, 477 00:30:50,560 --> 00:30:54,040 Speaker 1: there's a lot there. And they end by saying, contrary 478 00:30:54,080 --> 00:30:57,840 Speaker 1: to commonly voiced concern, deep squats do not contribute increased 479 00:30:57,920 --> 00:31:01,240 Speaker 1: risk of injury to passive tissues. But let me read 480 00:31:01,280 --> 00:31:04,600 Speaker 1: that first sentence one more time. Provided that I'm gonna 481 00:31:04,680 --> 00:31:08,800 Speaker 1: call this number one, technique has learned accurately vast majority 482 00:31:08,840 --> 00:31:11,400 Speaker 1: of the significant majority of the time, it's not happening. 483 00:31:11,840 --> 00:31:18,280 Speaker 1: Technique is weren't learned accurately. Number two under expert supervision. Uh. 484 00:31:18,320 --> 00:31:22,720 Speaker 1: It's like every home instructor now for all these different companies, 485 00:31:22,880 --> 00:31:26,240 Speaker 1: every single one of them says we have world class instructors. Really, 486 00:31:26,680 --> 00:31:28,719 Speaker 1: what what what does it take to become a world 487 00:31:28,720 --> 00:31:34,520 Speaker 1: class instructor? Where's that certification? World class instructor? Most of 488 00:31:34,560 --> 00:31:40,240 Speaker 1: those people have little if any actual training. Uh. And 489 00:31:40,240 --> 00:31:44,240 Speaker 1: and study in exercise science, I promise you. And then finally, 490 00:31:44,760 --> 00:31:49,600 Speaker 1: progressive training loads. So those are three crucial elements to 491 00:31:49,760 --> 00:31:51,600 Speaker 1: just squatting in general. I'm not gonna pull out the 492 00:31:51,600 --> 00:31:58,520 Speaker 1: deep squats, just squatting in general, technique experts, supervision, progressive 493 00:31:58,560 --> 00:32:01,280 Speaker 1: training loads and the SPIT supervision is not just to 494 00:32:01,360 --> 00:32:03,560 Speaker 1: teach the technique, but as I just talked about, the 495 00:32:03,560 --> 00:32:06,400 Speaker 1: studies that show that a lot of people don't even 496 00:32:06,400 --> 00:32:12,440 Speaker 1: know what their form is as they're doing the exercise itself. Okay, 497 00:32:12,680 --> 00:32:14,360 Speaker 1: and let me bring this all together, because you go, Tom, 498 00:32:14,400 --> 00:32:16,080 Speaker 1: you just gave us two studies that say yes, two 499 00:32:16,080 --> 00:32:20,120 Speaker 1: studies that say no, you shouldn't go past parallel. First 500 00:32:20,160 --> 00:32:23,479 Speaker 1: of all, I don't, I don't. And this is how 501 00:32:23,480 --> 00:32:26,560 Speaker 1: we're gonna bring it all together. But why the the 502 00:32:26,560 --> 00:32:32,120 Speaker 1: the crazy contradictory research. Well, this is a tough They're 503 00:32:32,160 --> 00:32:34,960 Speaker 1: all all studies are are difficult in you know, I 504 00:32:35,000 --> 00:32:37,440 Speaker 1: want to get into you know, how studies are done 505 00:32:37,520 --> 00:32:41,120 Speaker 1: and and all that kind of stuff. But uh, squatting 506 00:32:41,200 --> 00:32:44,080 Speaker 1: is challenging due to the wide range of their squatting styles. 507 00:32:44,520 --> 00:32:46,840 Speaker 1: There's the experienced level of the subjects. That's why I 508 00:32:46,880 --> 00:32:50,840 Speaker 1: brought up trained and untrained collegiate women, and not uh, 509 00:32:50,880 --> 00:32:53,840 Speaker 1: the amount of load, how you are using you know, 510 00:32:53,960 --> 00:32:57,480 Speaker 1: the weight and the different methods involved in these studies. 511 00:32:57,520 --> 00:33:01,680 Speaker 1: So there's a lot going on. Okay, how you squat, 512 00:33:01,720 --> 00:33:04,680 Speaker 1: the fitness level of the people, the bias of the 513 00:33:04,680 --> 00:33:09,400 Speaker 1: people who are holding the studies. Okay, there's a lot 514 00:33:09,480 --> 00:33:13,320 Speaker 1: of variables involved, but this is how we bring in 515 00:33:13,360 --> 00:33:16,440 Speaker 1: common sense. This is how we bring in common sense. 516 00:33:16,840 --> 00:33:20,880 Speaker 1: So for me over the years, I I don't squat 517 00:33:20,920 --> 00:33:24,680 Speaker 1: super heavy and I don't go past parallel. You know why, 518 00:33:25,000 --> 00:33:28,760 Speaker 1: because I found I don't have to. There's no gains 519 00:33:28,800 --> 00:33:31,600 Speaker 1: that I am missing personally as someone who wants to 520 00:33:31,640 --> 00:33:35,400 Speaker 1: be injury free, but also compete at a really high level, 521 00:33:36,200 --> 00:33:40,640 Speaker 1: especially back in the day and enduring sports and get 522 00:33:40,680 --> 00:33:44,280 Speaker 1: my vanity side too. Always gonna be honest, so I 523 00:33:44,280 --> 00:33:47,080 Speaker 1: can look better, I can feel better, and I can 524 00:33:47,120 --> 00:33:52,520 Speaker 1: perform better and live longer by squatting. I'm gonna squat. 525 00:33:52,880 --> 00:33:55,240 Speaker 1: I'm just not gonna go super heavy and I'm not 526 00:33:55,280 --> 00:33:58,920 Speaker 1: going to go past parallel. That's me because I can 527 00:33:58,960 --> 00:34:01,960 Speaker 1: strengthen my legs, I strengthen my glutes, I can uh 528 00:34:02,120 --> 00:34:05,600 Speaker 1: you know, work on my imbalances. I had pure formist syndrome. 529 00:34:05,640 --> 00:34:07,880 Speaker 1: There's one of the few issues I had over the years, 530 00:34:08,080 --> 00:34:13,719 Speaker 1: and I fixed it through lower body strengthening, not going 531 00:34:13,760 --> 00:34:18,080 Speaker 1: past parallel and not doing heavy squats. Now there's people 532 00:34:18,120 --> 00:34:21,840 Speaker 1: listening who love heavy squats and love to go past parallel. 533 00:34:22,000 --> 00:34:24,360 Speaker 1: That is your choice. And there's research, as I just 534 00:34:24,400 --> 00:34:27,680 Speaker 1: said that said it's not an issue in these studies, 535 00:34:27,920 --> 00:34:31,839 Speaker 1: and there's other ones that contradicted, but the ones that say, hey, yes, 536 00:34:31,920 --> 00:34:36,919 Speaker 1: the forces increase as the the angle increases, I'm gonna 537 00:34:36,920 --> 00:34:39,040 Speaker 1: take that into account. And this is how I approach 538 00:34:39,400 --> 00:34:46,239 Speaker 1: everything in fitness, cost benefit, cost benefit. And I'm gonna 539 00:34:46,239 --> 00:34:48,279 Speaker 1: give an example I think I've given in one other show. 540 00:34:48,560 --> 00:34:51,439 Speaker 1: And yes, this is just one, and yes, who knows 541 00:34:51,480 --> 00:34:54,200 Speaker 1: the causality, but I'm gonna bring it up because it 542 00:34:54,200 --> 00:34:57,120 Speaker 1: it resonated with me for a long time and continues to. 543 00:34:57,880 --> 00:35:02,080 Speaker 1: Many years ago, I was to train the Sun of 544 00:35:02,120 --> 00:35:07,120 Speaker 1: a man who was rower. They were rowers, uh, collegiate 545 00:35:07,200 --> 00:35:13,239 Speaker 1: rower the Sun, high level, really hardcore workout, not for 546 00:35:13,360 --> 00:35:16,000 Speaker 1: me uh. And I was brought in to do other things. 547 00:35:16,239 --> 00:35:18,359 Speaker 1: But he had he had a right I mean right 548 00:35:18,360 --> 00:35:22,160 Speaker 1: out of central casting, Russian trainer of this crew team. 549 00:35:22,239 --> 00:35:26,399 Speaker 1: And they did really heavy, really deep and I would say, 550 00:35:26,640 --> 00:35:30,160 Speaker 1: not great form squats and I said, listen, you know, 551 00:35:30,640 --> 00:35:32,120 Speaker 1: he asked me about it. I said, I don't. I 552 00:35:32,120 --> 00:35:33,800 Speaker 1: don't do those. I agree with those here studies, and 553 00:35:33,840 --> 00:35:37,200 Speaker 1: he went off. He said, you're totally wrong. I do them, 554 00:35:37,239 --> 00:35:39,680 Speaker 1: my son does them. I believe in them. He went 555 00:35:39,719 --> 00:35:42,879 Speaker 1: to those studies similar to the ones I just pulled out. 556 00:35:42,920 --> 00:35:45,279 Speaker 1: I go, I get it, I get it. I don't. 557 00:35:45,320 --> 00:35:52,160 Speaker 1: The risk reward h for me isn't there. And fast forward. 558 00:35:52,320 --> 00:35:54,680 Speaker 1: Maybe he was ten or fifteen years maybe even not 559 00:35:54,760 --> 00:35:57,920 Speaker 1: that much ten years. Maybe I saw him he could 560 00:35:57,960 --> 00:36:03,000 Speaker 1: barely walk. Now do I know it's from that? Of 561 00:36:03,040 --> 00:36:06,640 Speaker 1: course not. There's many things, but I'm not willing to 562 00:36:06,719 --> 00:36:10,200 Speaker 1: risk that. And most of you, I would say listening 563 00:36:10,239 --> 00:36:13,680 Speaker 1: to the show, are not powerlifters. And for those of 564 00:36:13,680 --> 00:36:17,960 Speaker 1: you who are, listen, use proper form and build up 565 00:36:18,040 --> 00:36:21,280 Speaker 1: your strength. And that's where we bring it all together. 566 00:36:22,040 --> 00:36:25,520 Speaker 1: As the studies say progression. If you want to be 567 00:36:25,960 --> 00:36:30,480 Speaker 1: a powerlifter, and listen dru Jen Ellison I had on 568 00:36:30,480 --> 00:36:35,080 Speaker 1: the show. Uh, she's getting back into powerlifting. So that's different. 569 00:36:36,080 --> 00:36:41,120 Speaker 1: Professional athletes. People are competing, there's there's the risk reward, 570 00:36:41,320 --> 00:36:44,399 Speaker 1: and they risk injury. And that's why so many other 571 00:36:44,440 --> 00:36:47,840 Speaker 1: things are involved, like performance enhancing drugs. People. Okay, but 572 00:36:49,239 --> 00:36:52,560 Speaker 1: I personally look at it this way, and so should 573 00:36:52,600 --> 00:36:56,760 Speaker 1: you what are your goals? What are your goals? Okay, 574 00:36:57,120 --> 00:37:00,719 Speaker 1: if your goals are to you know, loose weight, to 575 00:37:00,880 --> 00:37:04,319 Speaker 1: strengthen your body, to bulletproof your body, to work on 576 00:37:04,360 --> 00:37:08,560 Speaker 1: imbalances and weaknesses, you can stop at ninety degrees for squads. 577 00:37:08,640 --> 00:37:11,719 Speaker 1: That's my opinion looking at the research, my experience over 578 00:37:11,760 --> 00:37:15,160 Speaker 1: the years. If you're a power lifter, if you're going 579 00:37:15,200 --> 00:37:17,960 Speaker 1: for super heavy, if you love that, well, then you 580 00:37:18,040 --> 00:37:22,759 Speaker 1: just darn well better use great form, hopefully under supervision 581 00:37:22,760 --> 00:37:25,520 Speaker 1: with with someone else watching as well. That can always help. 582 00:37:25,920 --> 00:37:29,000 Speaker 1: Don't need it. You got mirrors too, and be careful 583 00:37:29,800 --> 00:37:35,280 Speaker 1: because when you go super heavy with any exercise, the 584 00:37:35,320 --> 00:37:41,000 Speaker 1: injury increase potential is enormous and I don't need that. 585 00:37:41,120 --> 00:37:43,800 Speaker 1: I don't want that. Okay, even though I do endurance 586 00:37:43,840 --> 00:37:47,880 Speaker 1: sports that's slow, steady, you know, it's not high you know, 587 00:37:48,000 --> 00:37:53,480 Speaker 1: intensity quick movements. Heavy weights, Um do you just run 588 00:37:53,480 --> 00:37:55,719 Speaker 1: a risk. So that is your choice, and that's why 589 00:37:55,760 --> 00:37:58,279 Speaker 1: I give you both sides. That's why I give you 590 00:37:58,320 --> 00:38:01,319 Speaker 1: both sides. And and God bless you. If you are 591 00:38:01,400 --> 00:38:05,120 Speaker 1: lifting heavyweights. I hope that you know fifty years from 592 00:38:05,120 --> 00:38:09,439 Speaker 1: now you're good and with proper form and and all 593 00:38:09,480 --> 00:38:11,920 Speaker 1: that kind of stuff. You know, hopefully you are, but 594 00:38:12,080 --> 00:38:14,840 Speaker 1: I don't. I don't need to run that risk myself. 595 00:38:15,040 --> 00:38:18,799 Speaker 1: That's my personal approach. And that's with everything. And you know, 596 00:38:18,840 --> 00:38:20,759 Speaker 1: I always talk about the one thing I'm most proud 597 00:38:20,800 --> 00:38:25,719 Speaker 1: about everything is being injury free. That's it, because once 598 00:38:25,760 --> 00:38:29,400 Speaker 1: we're not, everything changes. Okay, so you have to be smart. 599 00:38:29,480 --> 00:38:31,960 Speaker 1: You have to check your ego every now and again. 600 00:38:32,480 --> 00:38:34,640 Speaker 1: It's a whole another show. All right, So what is 601 00:38:34,640 --> 00:38:37,160 Speaker 1: good form? Let's bring this all together. Good form. Your 602 00:38:37,239 --> 00:38:41,040 Speaker 1: chest is up, your chest is facing forward. So most 603 00:38:41,040 --> 00:38:43,839 Speaker 1: people are many people with poor form. What happens is 604 00:38:44,200 --> 00:38:46,759 Speaker 1: the first movement they do is they drop right, So 605 00:38:46,840 --> 00:38:50,320 Speaker 1: there there chest drops. Your hips have to go back. 606 00:38:50,920 --> 00:38:53,479 Speaker 1: Your hips go back. You keep that Lord Dottic curve, 607 00:38:53,480 --> 00:38:56,759 Speaker 1: which it's just the natural curve. And you sit back 608 00:38:56,800 --> 00:38:58,520 Speaker 1: as if you're going back into a chair. As I'm 609 00:38:58,560 --> 00:39:01,160 Speaker 1: doing this, I stand when I do these shows. I'm 610 00:39:01,200 --> 00:39:05,680 Speaker 1: doing it. So hips go back, all right, you look forward, 611 00:39:06,560 --> 00:39:09,759 Speaker 1: you keep your heels on the ground, and you keep 612 00:39:09,920 --> 00:39:13,280 Speaker 1: your knees behind your toes. Now it's a whole another show. 613 00:39:14,560 --> 00:39:17,560 Speaker 1: Talk about people in India who squat past parallel needs, 614 00:39:17,560 --> 00:39:19,719 Speaker 1: go past their toes are fine, that's body weight to 615 00:39:20,360 --> 00:39:26,040 Speaker 1: whole another show. But that's my queueing. Okay. And one 616 00:39:26,040 --> 00:39:27,920 Speaker 1: thing I like to do back when I was teaching 617 00:39:27,920 --> 00:39:30,839 Speaker 1: the videos hosting those videos, I would go down into 618 00:39:30,840 --> 00:39:33,239 Speaker 1: a squat and try going down, and while you're going 619 00:39:33,239 --> 00:39:35,239 Speaker 1: down into a squat, lift your toes up and down. 620 00:39:35,600 --> 00:39:37,719 Speaker 1: You can't do that if your heels are up. So 621 00:39:37,800 --> 00:39:40,239 Speaker 1: that's a way to show that you are nice and balanced. Now, 622 00:39:40,239 --> 00:39:44,000 Speaker 1: if you're someone who has quote unquote bad knees and 623 00:39:44,040 --> 00:39:46,600 Speaker 1: you're just starting out, your rage of motion is going 624 00:39:46,640 --> 00:39:49,719 Speaker 1: to be very small and you're just gonna use your 625 00:39:49,760 --> 00:39:52,239 Speaker 1: body weight. Okay, you can put a chair behind you, 626 00:39:52,280 --> 00:39:55,440 Speaker 1: a couch, you can hold onto something. I used to 627 00:39:55,440 --> 00:39:58,040 Speaker 1: have clients hold onto something. Sometimes it was my hands 628 00:39:58,280 --> 00:40:02,000 Speaker 1: when that was appropriate, or you know, a chair, something stable, 629 00:40:02,760 --> 00:40:05,560 Speaker 1: And it's that progression. And that's what progression is about. 630 00:40:06,120 --> 00:40:08,440 Speaker 1: So when I was working with clients with knee issues 631 00:40:08,480 --> 00:40:11,799 Speaker 1: and and you know pain that needed to strengthen, we 632 00:40:11,920 --> 00:40:16,920 Speaker 1: started small and it was body weight, and then over 633 00:40:17,040 --> 00:40:21,520 Speaker 1: time we would increase the depth to get down to 634 00:40:21,640 --> 00:40:26,400 Speaker 1: ninety degrees. All right, a great test, here's the great 635 00:40:26,520 --> 00:40:29,759 Speaker 1: it's fun. Put a chair right, in front of your 636 00:40:29,800 --> 00:40:34,000 Speaker 1: knees and try to squat down without sending that chair 637 00:40:34,080 --> 00:40:38,200 Speaker 1: across the floor, all right. And another one is sit 638 00:40:38,280 --> 00:40:39,919 Speaker 1: in a chair and try to get up without using 639 00:40:39,960 --> 00:40:43,160 Speaker 1: your hands. We need to have that strength, and you 640 00:40:43,200 --> 00:40:45,600 Speaker 1: don't need to squat two pounds to get that strength, 641 00:40:46,160 --> 00:40:51,239 Speaker 1: all right, So small range of motion, body weight. Over time, 642 00:40:51,239 --> 00:40:54,320 Speaker 1: you're gonna go deeper and deeper and deeper, and go slowly. 643 00:40:54,400 --> 00:40:57,160 Speaker 1: I'm not a fan of the air squats. I want 644 00:40:57,200 --> 00:40:59,640 Speaker 1: you to control that movement, the entire range of motion 645 00:41:00,880 --> 00:41:04,600 Speaker 1: as many muscle fibers as you can. All right. Then, 646 00:41:04,840 --> 00:41:07,480 Speaker 1: and this is a long time after if you're just starting, 647 00:41:07,640 --> 00:41:11,200 Speaker 1: a long time for for those just starting out, you're 648 00:41:11,200 --> 00:41:14,960 Speaker 1: gonna build that strength. Then you're going to add weight, 649 00:41:15,840 --> 00:41:17,799 Speaker 1: and it can be dumbell is gonna be a kettle bell, 650 00:41:17,920 --> 00:41:20,560 Speaker 1: it can be a barbell. I see a lot of 651 00:41:20,600 --> 00:41:24,560 Speaker 1: people who hold dumbbells, though, and therefore immediately goes. So 652 00:41:24,640 --> 00:41:27,920 Speaker 1: you're holding those dumbbells at your side and your your 653 00:41:28,000 --> 00:41:32,120 Speaker 1: chest collapses a because it's it's awkward and be a 654 00:41:32,160 --> 00:41:34,240 Speaker 1: lot of times again you're using weight that's too heavy. 655 00:41:34,480 --> 00:41:37,520 Speaker 1: So I would rather and have clients hold I'd rather 656 00:41:37,560 --> 00:41:40,000 Speaker 1: you do a PLEI a type squad, hold one dumbbell 657 00:41:40,400 --> 00:41:43,760 Speaker 1: or hold one kettle bell. If you're going to add 658 00:41:43,760 --> 00:41:47,160 Speaker 1: external weight with something like that. You can also if 659 00:41:47,160 --> 00:41:49,040 Speaker 1: you say I want to use the dumbbells, hold them 660 00:41:49,080 --> 00:41:52,120 Speaker 1: up by your shoulders and increase the weight that way. 661 00:41:52,400 --> 00:41:55,840 Speaker 1: You can also wear a weight vest another way to 662 00:41:55,920 --> 00:41:59,200 Speaker 1: add some weight. And then as you get stronger, as 663 00:41:59,200 --> 00:42:00,920 Speaker 1: you build that base of strength, then you can go 664 00:42:00,960 --> 00:42:03,959 Speaker 1: to a back squad with a barbell across your back. 665 00:42:04,160 --> 00:42:06,560 Speaker 1: Now there are so many other squads, front squats, and 666 00:42:07,080 --> 00:42:10,799 Speaker 1: you know innumerable. This is squatting one oh one. But 667 00:42:10,920 --> 00:42:15,600 Speaker 1: build the base of strength through body weight and increasing 668 00:42:15,680 --> 00:42:18,279 Speaker 1: range of motion and decreasing the speed at which you 669 00:42:18,320 --> 00:42:25,040 Speaker 1: do them. It will go a really, really really long way. 670 00:42:25,160 --> 00:42:28,680 Speaker 1: I mean the majority of my exercises to stay healthy, 671 00:42:28,840 --> 00:42:37,640 Speaker 1: especially the lower body body weight push ups for upper planks, lunges, squats, 672 00:42:37,840 --> 00:42:40,839 Speaker 1: one legged versions of those, I don't add a lot 673 00:42:40,880 --> 00:42:45,120 Speaker 1: of weight almost ever, because I just slow it down 674 00:42:45,239 --> 00:42:48,960 Speaker 1: because I want to be strong. I don't need a 675 00:42:49,040 --> 00:42:52,480 Speaker 1: lot of weight to do that. That's not helping my 676 00:42:52,560 --> 00:42:56,640 Speaker 1: goal and it's increasing my chance of injury. All Right, 677 00:42:57,520 --> 00:42:59,880 Speaker 1: and try that try to do a squat down to 678 00:43:00,080 --> 00:43:03,400 Speaker 1: ninety degrees and pick up your toes. Alternate picking up 679 00:43:03,400 --> 00:43:05,120 Speaker 1: your toes as you go down, wiggle them up and down. 680 00:43:05,280 --> 00:43:07,520 Speaker 1: See if you can do that? All right, But that's 681 00:43:07,560 --> 00:43:10,919 Speaker 1: what you want to talk about and think about when 682 00:43:11,000 --> 00:43:14,040 Speaker 1: you are figuring out what type of squats you're gonna 683 00:43:14,080 --> 00:43:16,000 Speaker 1: do and how much weight you're gonna use. What are 684 00:43:16,040 --> 00:43:18,319 Speaker 1: your goals and if your goals are as I say 685 00:43:18,360 --> 00:43:20,080 Speaker 1: at the end of every show, to look better, feel better, 686 00:43:20,160 --> 00:43:22,520 Speaker 1: live longer. I don't have to do that with a 687 00:43:22,520 --> 00:43:25,440 Speaker 1: lot of weight. Doesn't have to be complicated. Got to 688 00:43:25,760 --> 00:43:30,240 Speaker 1: weigh the risk rewards. Okay, And this is a perfect 689 00:43:30,320 --> 00:43:33,960 Speaker 1: example of their two sides to it, and one side 690 00:43:34,200 --> 00:43:36,839 Speaker 1: may have a risk of injury. Why am I going there? 691 00:43:38,040 --> 00:43:41,520 Speaker 1: It doesn't help my goals? All right? So there you haven't. 692 00:43:41,640 --> 00:43:44,640 Speaker 1: I'm a big fan of squatting. I would be very 693 00:43:44,640 --> 00:43:48,480 Speaker 1: cautious about going past parallel, and I would be cautious 694 00:43:48,480 --> 00:43:51,799 Speaker 1: about using a large amount of weight, especially as we 695 00:43:51,800 --> 00:43:54,600 Speaker 1: get older. And that's not to say you can't listen. 696 00:43:54,600 --> 00:43:57,640 Speaker 1: I got you know friends who still squat heavy and 697 00:43:57,640 --> 00:43:59,799 Speaker 1: and at younger ages are squatting heavy. Again. I just 698 00:43:59,800 --> 00:44:06,840 Speaker 1: want to be healthy, and as we fatigue, technical failure occurs, 699 00:44:06,880 --> 00:44:16,480 Speaker 1: and technical failure causes injury. Muscular failure, technical failure. We 700 00:44:16,520 --> 00:44:18,560 Speaker 1: will talk more about that in a separate show, but 701 00:44:18,600 --> 00:44:21,640 Speaker 1: that is a really important thing to think about. As 702 00:44:21,680 --> 00:44:23,719 Speaker 1: soon as your form goes boom, you're done, and that 703 00:44:23,760 --> 00:44:28,160 Speaker 1: one extra one under heavy load can be one too many. 704 00:44:29,640 --> 00:44:32,800 Speaker 1: Perfect way to end it all, right, So the doctor 705 00:44:32,840 --> 00:44:35,600 Speaker 1: who said Tom, you shouldn't be telling people to squat, 706 00:44:35,719 --> 00:44:40,120 Speaker 1: I disagree. Be smart about it, do it for your 707 00:44:40,200 --> 00:44:44,400 Speaker 1: specific goals and you will be fine. Thank you for listening. 708 00:44:44,520 --> 00:44:48,839 Speaker 1: I am Tom Holland, exercise physiologists, certified sports nutritionists and 709 00:44:48,960 --> 00:44:52,680 Speaker 1: just a lover of everything fitness. If you could rate 710 00:44:52,719 --> 00:44:55,800 Speaker 1: the show, please do so, please please, I would greatly 711 00:44:55,840 --> 00:44:58,359 Speaker 1: appreciate that. And if you have already, thank you very much. 712 00:44:58,760 --> 00:45:00,400 Speaker 1: I do have a new book out if you're interested, 713 00:45:00,480 --> 00:45:04,719 Speaker 1: the Micro Workout Plan UH more information on how to 714 00:45:04,800 --> 00:45:08,200 Speaker 1: be the best you. And I really just want you 715 00:45:08,239 --> 00:45:10,600 Speaker 1: to know I come into all these topics with no 716 00:45:10,760 --> 00:45:13,120 Speaker 1: bias other than being healthy and giving you the best 717 00:45:13,160 --> 00:45:16,759 Speaker 1: information out there, based on the research, based on my experience, 718 00:45:16,800 --> 00:45:20,319 Speaker 1: and based on common sense. And I'm living proof of it. 719 00:45:20,400 --> 00:45:22,880 Speaker 1: My clients are living proof of it. And many people 720 00:45:22,880 --> 00:45:24,880 Speaker 1: who now have listened to the show long enough and 721 00:45:24,920 --> 00:45:28,239 Speaker 1: are contacted me and telling me the incredible success they've 722 00:45:28,280 --> 00:45:30,520 Speaker 1: had from following the advice of this show. And I 723 00:45:30,560 --> 00:45:34,040 Speaker 1: love that. And if you have questions, comments, success stories, 724 00:45:34,120 --> 00:45:37,600 Speaker 1: if you're angry with me, reach out. Tom h Fit 725 00:45:37,760 --> 00:45:41,040 Speaker 1: is my Twitter and my Instagram Tom h Fit. You 726 00:45:41,080 --> 00:45:43,719 Speaker 1: can learn more about me and contact me through the 727 00:45:43,800 --> 00:45:48,400 Speaker 1: website Fitness disrupted dot com. And let me say it 728 00:45:48,480 --> 00:45:52,879 Speaker 1: one final time, there are three things we control, how 729 00:45:52,960 --> 00:45:56,399 Speaker 1: much we move, what we put into our mouths every day, 730 00:45:56,880 --> 00:46:00,000 Speaker 1: and our state of mind, our attitude. And that is awesome. 731 00:46:01,080 --> 00:46:04,520 Speaker 1: I'm Tom holland this is Fitness Disrupted. Believe in yourself. 732 00:46:09,640 --> 00:46:13,239 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 733 00:46:13,320 --> 00:46:16,160 Speaker 1: more podcasts from my Heart Radio, visit the i heart 734 00:46:16,200 --> 00:46:19,640 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 735 00:46:19,640 --> 00:46:20,440 Speaker 1: favorite shows.