STRONG friend, Happy Sunday!!

Let's talk abut Squats and things..

Are squats bad for your knees?

Or is it poor form, poor technique, the wrong squat variation for you, or just too much weight too soon? Perhaps the wrong footwear?

I can't stress the importance enough of lifting the things in the right shoe! 
 

If you're lifting weights in a cushioned, high-heeled running shoe, they will greatly impact your workouts in not a good way! Check out my blog for more on the ins and outs of lifting in the proper shoe wear!

It could be all of the above. Doing things poorly in the gym can cause injury, aches, and pains, but it's not necessarily the exercise itself that's to blame.

No exercise is inherently bad. But bad programming, bad progression, or jumping into advanced movements before you’ve earned them? That’s where the issues come in.

Side note: There are a few exercises I’d send straight to fitness jail, but we’ll save the Bosu Ball slander for another day! 😝 I will say please don't squat on a Bosu Ball!!

____________________ [ insert in the blank any exercise] is bad for XYZ. It's not the exercise; it's the way you are performing it!

You’ve probably heard it before:
❌ “Squats are bad for your knees.”
❌ “Deadlifts are bad for your back”
❌ “Overhead pressing is bad for your shoulders.”

Blah, blah, blah...

No, ma’am.

When done correctly, these are some of the most powerful, functional, muscle-building exercises you can do. 

Good for building and maintaining your muscles, increasing your strength, and overall health.

You know what is bad for you?
👉🏾 Not strength training at all
👉🏾 Sitting all day, being sedentary
👉🏾 Losing muscle mass as you age
👉🏾 Being afraid of weights and movement

Now, let’s talk about training smart, not skipping steps, not rushing progression.

When you’re learning new lifts, it’s crucial to start with the right variation for your current strength and skill level. Everyone’s training age is different. Everyone’s body is different.

The difficulty of an exercise will depend on both your training age and your strength level.

And here’s the deal, even the STRONGEST lifters circle back to the basics.

Additionally, all of us, regardless of our training age, will utilize all the variations in our training, moving across the spectrum depending on our goals and such.

You don’t “graduate” from the basics, you refine them.

Also, you don’t have to do a barbell back squat if it doesn’t feel right for your body. As long as you are doing some type of squat. That's what I care about the most!

There are so many ways to squat, push, pull, and press. Pick the movement that works for you, and let’s build from there.

However, if you want to compete in Powerlifting or Competitive Weightlifting, then there are specific exercises that you must do for those sports.

Here are some lifting recommendations:

• If you're new to lifting, start with a less challenging version of the exercise. 
• Start with bodyweight as your load or lighter loads (some lifts tend to feel better with load for balance, for example).
• Progress the exercise as you become proficient in the easier variation, or add load to make the exercise more challenging!
• Increase the load (weight) as you become proficient and stronger in the chosen variation.
• When you're ready to add load, start with dumbbells first, then progress to the barbell. Of course, they can be used interchangeably - it's a matter of personal preference, equipment access, and specific goals.
• And again wear the proper shoe!

Here’s a handy list of strength-building compound exercises, from easiest to more challenging, so you can choose what meets you where you are.

Note: This isn’t exhaustive, it’s a launch pad!
 

Bilateral Squats (Quad Dominant):

• Bodyweight Squat
• Box Squat
• Goblet Squat
• Front Squat
• Back Squat
• Zercher Squat

Unilateral Single Leg (Quad Dominant):

• Supported Split Squat or Static Split Squat
• Reverse Lunge
• Forward Lunge
• Walking Lunge
• Lateral Lunge
• Bulgarian Split Squat

Deadlifts (Hinge / Hamstring Focused):

• Kettlebell Deadlift
• Romanian Deadlift
• Trap Bar Deadlift
• Block Pull / Rack Pull
• Conventional Deadlift
• Sumo Deadlift

Vertical Push (Pushing Overhead):

• Seated DB Shoulder Press
• Standing DB Shoulder Press
• Barbell Military Press
• Arnold Press
• Landmine Press
• Push Press

Horizontal Push (Pushing Horizontally):

• Hands Elevated Push-up
• Push-up
• Dumbbell Bench Press
• Barbell Bench Press
• Incline Bench Press
• Decline Bench Press

Horizontal Pull Exercises (Rowing Variations - Pulling towards the body):
 

• Inverted Row
• Dumbbell Row - Double or Single Arm
• Seated Cable Row
• Bent-Over Barbell Row
• T-Bar Row
• Pendlay Row
• Single-Arm Dumbbell Row
• Chest-Supported Row

Vertical Pull Exercises (Pulling Up or Down in the Vertical Plane):
 

• Lat Pulldowns - tons of variations to choose from
• Assisted Chin-Ups/Assisted Pull-Ups 
• Neutral Grip Pull-up
• Chin-ups/Pull-ups

Bottom line, STRONG friend, squats aren’t the enemy. Neither is deadlifting. Or pressing overhead, or any other compound lift!

What is dangerous? Not strength training - because being weak is dangerous, poor form/technique, jumping too fast, going too heavy, or letting ego drive your workouts.

Select the right exercise variation for you based on where you are in your strength journey, get proficient in the lift first, earn your increases in weight, and train in the proper footwear!

Any comments, questions, don't hesitate to reach out!

Have a wonderful Sunday!
 

In Strength & to Your Success

One Love,

Coach Candace