A good Monday to you all. I am back with some real live content, hope you all are ready, woo! I had this idea on this topic and then John Goodman had to go and spoil it for me, oh well I’m positing it anyway. I’m happy to say more people are understanding this topic than once upon a time, but we can still do better. Many people (including some numbskull coaches) will tell you that you must must must, back squat. This is one of the most inaccurate things being said in the fitness realm, especially if you just skip over consideration of the following: What is your thoracic mobility like? Do you have shoulder pain? Are your ankles stiff like they’re in a pair of cement shoes? Is the Illuminati going to rise? Maybe the last one doesn’t matter here.
In any case, if there’s pain with it a certain squat variation, or the movement mechanics look off, the answer to which squat variation you should do, lies with some variation that's not the back squat. At least for a bit or until you can get your hands on a specialty bar.
Some coaches would have you believe not being able to back squat is the end of the universe, it’s not. Still, other coaches would have you believe doing a back squat is the end of the universe, that isn’t it either. Other coaches would have you chuck out bilateral squats entirely, again, a big bucket of nope. It’s entirely about what works for you, your body, and your goals.
Let me just remind everyone before they think I’m hating on the backs squat and I’m just a front squat junky of sorts. I’m not, matter of fact front squats and I fight every time we see each other, but I know it works well for my body mechanics. I’m also lucky enough to have access to those specialty bars I mentioned before. So I’m not locked in to one variation or the other, it all depends, everyone’s favorite term in fitness.
This is a short list of squat variations that go along with the pictures below;
-Back (2 specialty bars pictured below)
-Bulgarian Split Squat
-Single Leg Squat (Off Box)
By no means, is this all there is to choose from and work with, these are just some I gravitate towards for clients. Point being, if you can’t back squat, or simply can’t bilateral squat because of pain, mobility, mechanics, or other reasons not specified here, there’s an alternative out there for you. Match the variation to you, or if you’re not sure, seek out a professional that can help you.
Thanks for reading everyone, hopefully this gave some a little help and didn’t muddy things up in everyone’s brain (too badly at least). Have a week everyone and as always, feel free to reach out with questions or comments!
Hello again everyone,
I know I’ve been on hiatus having a bit of R&R, but I am back now! Coming back with something easy, not so much reading stuff from me, more listening, if you can stand it. I was recently lucky enough to be invited on to the Strong and Simple Podcast with my friends Michelle and Marissa. We talked about training, rugby, of course and bit on how I got into this coaching & training gig.
Have a listen if you haven’t yet and I hope you’ll enjoy. Back next week with more writings and thoughts from my brain.
Enjoy the week team!
Happy Tuesday everyone, today I have a blurb about a topic that probably seems like a joke to those that are dealing with the warm temperatures sweeping through the east, warm-ups. There are many ways to warm up before training and lifting some heavy stuff, some better than others.
There are a few questions that folks wonder about regarding warm-ups. I won’t be able to answer them fully, unless my goal is to put you to sleep, but I can give the abbreviated ones to the best of my ability.
When? This is probably the simplest answer to give, warm up before you do your training session.
Why? Again, a very easy answer, do it so you don’t get injured and to allow you to train at your best that day.
What? This is one of those answers that coaches could write books about, and they have. There are so many answers to this. I’m going to tell you right now, most of them a right too. It’s best to mix and match depending on who you are. If you like to, or find it beneficial to, do soft tissue/foam rolling, do it for sure. After that mix and matching things that work for you from the list below is what will get you readying for training;
And so much more that I’ve likely left out.
How long? When you’re first starting out training, or at least returning from a long hiatus, it can take close to 15 minutes, but it shouldn’t stay that way. As you get more familiar with your warmup and proficient with it, that should drop to 10 or maybe a hair less. Anything longer, you’re eating into what precious time you likely have to train.
There, hopefully I’ve given you a better idea of what to do before we start to pick up all the heavy things. Thanks very much for taking the time to read this and have yourself a great week!
Jarrod Dyke, CSCS