Friday, May 12, 2017

The one true way to squat

I know I've mentioned this article to a bunch of you over the years. We were talking about it again today during the strength class so I figured I should link to it so you can read it for yourself. It's a really quick read - go check it out.

The shape of your body is the result of your movement history and your genetics. The linked article is about genetics - I'll cover movement history next time. There is no one true way to move correctly, you need to move in the context of the shape of your body (and your body is shaped by how you move...)

If you have a shallow hip socket, you can squat deeper and generate more power in the bottom of the squat than someone with a deep hip socket. In fact, a deep hip socket may mean that your bones get in the way before you reach "full depth".  That is, it's not a reflection of your poor character that you can't squat to the bottom, it's just the way you're built.

Folks of east European decent generally have a shallower hip socket - they naturally can squat deeper. Folks of Scottish decent will generally have deeper hip sockets that are good for rotational and lateral power rather than squatting power. Who dominates the world in Olympic weightlifting where you need to get under the bar and stand up with it? Where do the Highland Games come from where you need to generate power from a more upright position?

Don't fight your body when you're lifting. You don't necessarily have to squat like the person beside you. Find what works for you and keeps your body in a safe position.


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


snatch pull 5-3-2-3x1


2 windmills between strength sets

Group Workout

5 rounds AHAP but pretty
10 swings
3 goblet squats
3 push-ups

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