A quick note from the bossman…
I’m writing you from my gym in New York City and I just want to say: Thank you for signing up to be part of the fitness family. It means so much to me that you’re prioritizing your health and even more so, that you’re letting me help you along the journey.
So, I’m gonna do my best to give you everything I know — to answer all of your questions to help you hit your goals. Whether it’s building muscle, getting strong, losing weight, or moving better that’s motivating you, I want you to know that WE GOT YOU.
And I’m gonna make sure you get the same high level of training that we offer to our clients here at Drive495 in Soho, from anywhere in the world.
I’ve got a big surprise coming for you guys soon, but in the meantime, I’m gonna be sending you some tips and workouts to get you started RIGHT NOW.
Should You Be Afraid To Squat?
Being afraid of the inevitable soreness is certainly not justified. And no matter how much you despise the thought of dragging your dumbbells out or hauling yourself to the gym, you still need to build strength in the pattern. You simply cannot avoid the every day squats of life like getting out of the car or sitting down to the toilet.
But fear of squatting improperly and risking injury is certainly valid. If you look around the internet, about 90% of the pros pushing the benefits of the exercise are in fact performing them incorrectly. And this is simply because the body is not ready for the challenge of the exercise. In preparing to squat, we need to ensure that our joints move properly and we choose the correct progression of the exercise that we can execute successfully. And that often means, stripping some of the weight and speed in favor of training slow and controlled movements.
Here are a few tips to help you squat successfully. This list can also serve as a check-list for determining if the intended variation(counterbalanced, bodyweight, goblet, front squat, back squat) of the exercise is right for you. If you can adhere to all of the cues mentioned, you’re likely free to release your fear and squat without worry.
Keep your heels in contact with the ground and your weight centered over the feet. Use a counterbalance or set your heels up on plates to improve your ability to lower into the squat maintaining your stance.
Pull everything apart! Dial it all in by pull the floor apart with your feet, pushing knees out and creating space between the hips.
Play with speed to learn and master the movement. Complete sets with very slow lowers and sets with pauses at the bottom.
Use your breath to brace. Take a deep inhale to initiate the movement, pushing your sides out with your breath. Use a grunt to propel yourself back up and release the breath when the exercise is complete.
Remember, your ability to adhere to these cues indicates your readiness for the given version of the squat. Choose the variation that works for you. If you can execute these tips well, you have only to fear a life without strong legs and glutes.
So, share this e-mail with a friend who also wants strong glutes and legs!
And catch ya back here Wednesday with a video from Don on proper squatting form.