How Squats Heal the Body
Summary
TLDRThe video script dispels the myth that deep squats are harmful, highlighting their benefits for joint mobility, digestion, and posture. It advocates for the reclamation of squatting in strength training and daily life, offering tips to adapt squats for individual comfort and health. The script also discusses the importance of squats in building full-body strength, improving metabolism, and potentially increasing longevity, suggesting various squat variations to cater to different fitness goals.
Takeaways
- đ§ Squats were once considered harmful, especially when the knees bent more than 90°, but this belief has been debunked.
- đïžââïž The squat has been re-embraced in strength and conditioning circles as the 'king of exercises' with numerous health benefits.
- đ Squats are a category of movement, defined by lowering the hips towards the ground, and there are many ways to perform them.
- đ In traditional cultures, where squat-like positions are common, back pain is rare despite heavy physical labor and limited healthcare.
- đ§ââïž Resting in a squat position has been shown to improve joint mobility, decompress the spine, and relieve lower back tension.
- đœ Squatting can positively affect digestion, aligning organs for optimal movement, a posture that was common before modern toilets.
- đȘ Squatting encourages diaphragmatic breathing, which can lead to a calmer state and better overall breathing technique.
- đ To improve squat ability, especially for those with stiff ankles, using objects like books or weights can help adjust the ankle's bend.
- đââïž Wearing minimalist shoes like Vivo Barefoot can improve foot and ankle health, aiding in achieving a proper squat posture.
- â° Gradually increasing the time spent in a squat position, using a timer, can help build up to longer periods of squatting comfortably.
- đ¶ââïž Squatting is not just about resting but also about maneuvering in various squat positions for functional fitness.
- đïžââïž Squats as an exercise can build full-body strength, trigger fat loss, and release growth hormone and testosterone.
Q & A
What was the common misconception about squats in modern fitness for a long time?
-The common misconception was that squats were bad for you, especially if you bent your knees more than 90°, as it was thought that deep squats could lead to knee, hip, and back pain.
How has the perception of squats changed in the last decade?
-In the last 10 years, squats have been reclaimed in strength and conditioning as the 'king of exercises', with benefits such as building muscle, burning fat, and possibly increasing testosterone levels.
What is the fundamental movement that defines a squat?
-A squat is defined by lowering your hips towards the ground, which can be done in many ways, and is more like a category of movement than a single exercise.
Why might traditional cultures have lower back pain rates despite performing physical labor?
-Traditional cultures may have lower back pain rates because they spend more time in squat-like positions, which can help keep joints flexible, decompress the spine, and relieve lower back tension.
How does the act of squatting affect digestion?
-Squatting aligns our organs for optimal movement, which can have positive effects on digestion. Resting in a squat position is similar to how our bodies were designed to use the toilet before modern inventions.
What is the impact of squatting on breathing patterns?
-Squatting encourages diaphragmatic breathing, where you breathe into the diaphragm and expand the rib cage in all directions, which can lead to a calmer state.
Why might people have difficulty sitting in a deep squat?
-People might have difficulty sitting in a deep squat due to stiff hips or ankles, which can be addressed by using props like books under the heels or holding onto something sturdy for support.
What is the significance of wearing minimalist shoes like Vivo Barefoot for squatting and overall foot health?
-Wearing minimalist shoes like Vivo Barefoot can help regain ankle and foot health by simulating the feeling of being barefoot, allowing for better ground feel and promoting the natural function of tendons, ligaments, and muscles in the foot.
How can one gradually adapt to spending more time in a squat?
-One can use a timer to accumulate 10 minutes of squat time per day, starting with 30 to 60-second intervals and gradually increasing the time spent in the squat position each week.
What are some benefits of squatting as an exercise for building full-body strength?
-Squatting as an exercise can build full-body strength, including the legs, core, and torso. It can also trigger fat loss through increased metabolism and release of growth hormone and testosterone.
How should one choose a squat variation based on their goals?
-The choice of squat variation should be based on clear goals and intentions. For power and leg size, barbell squats with intensity are recommended. For strength in activities like hiking or running, consider the goblet squat. For no-equipment options, single-leg squats or bodyweight squats can be effective.
Outlines
đïžââïž The Evolution and Benefits of Deep Squats
This paragraph discusses the misconception that deep squats were harmful due to excessive knee bending. It argues that avoiding deep squats has contributed to increased knee, hip, and back pain. The speaker advocates for the squat as a 'king of exercises' that can build muscle, burn fat, and increase testosterone. The paragraph also highlights the benefits of squatting for joint mobility, spine decompression, and digestion, suggesting that traditional cultures with frequent squatting have less back pain. It offers tips for adapting the resting squat to individual body conditions, such as using objects to elevate heels or holding onto something sturdy for support. The paragraph concludes with a personal anecdote about the benefits of minimalist footwear like Vivo Barefoot shoes for ankle and foot health.
đ§ââïž Embracing the Squat for Functional Fitness and Everyday Life
The second paragraph emphasizes the importance of squats beyond just exercise, as a functional movement that bridges standing and sitting positions. It points out that many cultures without chairs integrate squatting into daily life, which may contribute to their better physical health. The speaker advises against striving for perfect alignment in squats, as natural imperfections are common in everyday movements. They suggest practicing squats with a focus on comfort and natural postures, rather than strict form. The paragraph also touches on the benefits of squats for building full-body strength, fat loss, and hormone release. It provides guidance on choosing squat variations based on individual goals, whether for power, endurance, or general fitness. The speaker recommends starting with basic squats and gradually incorporating more intense variations, while cautioning against overexertion that could lead to injury.
Mindmap
Keywords
đĄSquats
đĄDeep Squat
đĄKnee Hip and Back Pain
đĄStrength and Conditioning
đĄMobility
đĄDiaphragmatic Breathing
đĄAnkle and Foot Health
đĄVivo Barefoot
đĄFull Body Strength
đĄGoblet Squat
đĄBodyweight Squats
Highlights
Squats were once considered harmful, especially when bending knees more than 90°, but this belief has been challenged.
Deep squats are now recognized for their potential benefits in strength and conditioning, earning the title 'king of exercises'.
Squats are not just an exercise but a category of movement that can have profound effects on health.
Traditional cultures, where squat-like positions are common, have lower rates of back pain despite physical labor and limited healthcare.
Squatting can improve joint mobility, particularly in the hips, which is essential for spinal health.
Resting in a squat position has been shown to decompress the spine and relieve lower back tension.
Squatting can positively impact digestion, aligning organs for optimal movement.
Squatting encourages diaphragmatic breathing, which can lead to increased calmness and relaxation.
Adapting the resting squat to individual body conditions can help overcome stiffness in hips and ankles.
Wearing minimalist shoes like Vivo Barefoot can improve ankle and foot health, facilitating a deep squat lifestyle.
A gradual approach to incorporating squats into daily life is recommended, using a timer to accumulate 10 minutes per day.
The squat serves as a functional bridge between standing and sitting, integral to many cultures without chairs.
Squats are beneficial for building full-body strength, not just for the legs but also the core and torso.
Squat variations can be chosen based on individual goals, such as power, endurance, or functional strength.
Proper preparation and gradual progression in squat exercises are crucial to avoid injury.
Squats can trigger fat loss and the release of growth hormone and testosterone, contributing to a higher quality of life.
A phased approach to squat training can help build strength and flexibility over time.
Mastering mobility through squats can be a key goal, especially for those in their 30s and up.
Transcripts
for most of the modern Fitness days
there was an idea that squats were bad
for you especially if you bent your
knees more than 90° but would you really
think it logical to have the capability
to bend a joint but not be supposed to
use it if anything people being scared
to squat deep regularly led to our
highest rates of knee hip and back pain
along with some seriously messed up
ankles but in the last 10 years people
have been re claiming the squat in
strength and conditioning the squat has
been called the king of exercises people
say it builds muscle burns fat and can
even increase testosterone but we think
there's even more potent effects
squatting can have on your body that
affect your life and dramatic ways
squats are more like a category of
movement than an exercise what defines a
squat is lowering your hips towards the
ground so obviously there's many ways to
do them and some of the ways that you've
been told are bad
are actually some of the most useful in
most traditional cultures around the
world back pain is almost non-existent
despite the fact that people living in
these societies perform a lot of
physical labor and Healthcare is much
more limited one reason this may be is
the amount of time that people spend
close to the floor in squat like
positions resting in a squat has huge
effects on the mobility of our joints
the hips staying flexible enough to rest
into a deep squat is key for keeping
stretch press off the back and sitting
in a squat has actually been shown to
decompress the spine and relieve tension
in the lower back a little known benefit
of spending time in a squat is the
positive effects it has on digestion
toilets have been a relatively recent
invention resting in a squat aligns our
organs for optimal movement before
modern toilets squats weren't even an
option and let's face it modern
technology has turned us into chest
breathers while sitting in a squat
you're forced to breae breathe into the
diaphragm expanding the rib cage in all
directions properly many times you can
even become calmer while you squat low
and breathe in the resting squat we
don't want tons of muscle tension we
want to feel relaxed and comfortable
which means if your back wants to round
no big deal or if the knees aren't in
perfect alignment that's okay but when's
the last time you just sat down here
most of us run into stiff hips or stiff
ankles that prevent us from just
relaxing here's a few things you can do
to adapt the resting squat to your body
if you constantly feel like you're
falling backwards then you might have
stiff ankles so you can use a couple
books or some weights if you're at the
gym put your heels up on them and that
takes the ankles a bit more out of the
equation the ankle doesn't have to bend
so far to be able to sit another simple
one to try is holding on to something
sturdy this gives you some support so
you can spend more time in the position
and you could even combine the two too
now I've had some clients who found that
sitting in a deep squat was really hard
on their knees when they first started
so in this case find a box or something
low to the ground that can put you into
a squat like position and then over time
it allows your knees to get used to
being compressed like this and you can
slowly take more weight into your legs
one of the reasons why we have so much
trouble sitting in a squat is because of
these stiff ankles this is in direct
correlation with wearing big padded
shoes and if we want to take back our
deep squat lifestyle then we're going to
need to regain ankle and foot Health
step one is to spend a lot of time
Barefoot step
two is to wear Vios perfect I got my
first pair of Vios about 8 years ago and
it massively changed the health of my
foot and ankle I had super stiff ankles
from playing basketball and getting
injuries after turning to a more
minimalist shoe with Vivo I started
slowly regaining that back until these
guys were no longer that big of an issue
now imagine having shoes on but still
being able to feel the ground like your
Barefoot all the time that you're
spending down here in your squat you're
getting a nice stretch for the ankles
and no arch support means that all those
tendons ligaments and muscles of your
foot have to work all day long trust me
this is a good thing Vivo made this
video possible and right now Vivo is
giving the strength side audience 20%
off any order just use our link below in
the description and strength side at
[Music]
[Applause]
checkout it's rare that we'll spend
enough time in the squat with chairs
everywhere we look so it's key to hold
some standards for ourselves especially
in the beginning the place I've seen
people have the most success is to use a
10-minute timer on their phone every
time you pop down into your squat you
start the timer you'll begin with 30 to
60c chunks
making sure to accumulate 10 minutes per
day each week you can add on a few more
minutes to your overall time you'll
gradually find it easier to stay down in
the squat for longer periods a good goal
to shoot for is 25 minutes in the squat
per day and as a disclaimer you should
never feel pain if you do consult a
medical
professional now as fitnesses we like to
think that if we spend our 20 minutes in
the squat per day then we're all good
everything will be fine but it's more
about what the squat gives you the squat
is your bridge between standing and
sitting many cultures don't use chairs
they sleep on the ground and they work
from the floor making the squat a useful
and functional part of their lives for
us to really gain the benefits from the
squat it's not just about resting but
maneuvering as well ignore all the
fitness experts telling us to drive our
knees out or keep perfect spine
alignment you'll never have perfect
alignment when moving in everyday life
there's no bad exercises just improper
preparation two things you might not
want to do with 300 lb on your back is
let the spine round and the knees cave
in but this is actually quite natural in
a simple resting Squat and you'll find
postures like this around the world it's
better to be comfortable in all angles
of low squat like positions rather than
fearful one of the best places to start
is by practicing touching your knee to a
Target or the ground during your squat
time you can tap inward or directly in
front of you allow this to encourage any
other movements from the squat that feel
good for you while you spend your time
down low but here's the thing tons of
new research suggest that being strong
is key for living a longer higher
quality life this makes it important to
train your squat as an exercise as well
and squats have been shown to be one of
the best at building full body strength
of course it creates strong legs but it
also strengthens your core and torso as
well squats can trigger fat loss through
increased metabolism and intense squats
can even trigger the release of growth
hormone and
testosterone the way to choose a squat
variation that works for you is to First
be clear on your goals and intentions if
you're looking for jacked legs with tons
of power then you'll want to squat with
intensity the easiest way to do this is
using a barbell in the 5 to 10 rep range
people get very strong this way the
barbell makes it easy to gradually add
weight over the course of training just
use caution here as loading the spine
comes with the most opportunity for
strength but also the most risky if
you're more interested in legs that are
strong for activities like hiking or
running and keeping up with the kids
consider the goblet squat this will be a
bit less taxing on your overall system
but still get your legs pumped with
enough reps in my opinion this is the
best option for the Aging athlete
someone who wants to maintain muscle and
capability but can't be grinding too
hard and risking injuries
elevating your heels will shift priority
to your quads making it great for
strengthening the knees I like to stay
in the 10 to 20 rep range here but
naturally you can still become stronger
from your apartment with no weights at
all if you have the mobility and
coordination for it a single leg squat
can develop your leg strength equally
and of course will make one leg work
super hard one of the joys of this
method is you'll develop more body
control as there are balancing
components you become stronger with with
no equipment at all and if you're a
beginner or minimalist the body weight
twole squat can still give you a lot of
gains your legs are naturally strong
because they carry you all day long so
you'll need to get into the higher rep
ranges here to create fatigue consider
anywhere from 20 to 50 reps I love the
toe squat variation as it strengthens
our ability to press into the ball of
our foot much needed for athletic
Endeavors a smart way to program your
squats is to go through phases spend a
few months doing single leg squats then
spend the winter indoors with the
barbell or another method is to use two
variations concurrently maybe High rep
body weight squats one day and heavier
goblet squats on another squats need to
be gradually worked into don't be the
guy who starts sitting in a squat for 20
minutes a day along with barbell
squatting three times a week and ends up
with knee pain 2 weeks later everything
in moderation start with the B Basics
accumulate some time in your resting
squat position be conscious of the
changes that you see in your body and as
you become more comfortable add in a
squat exercise that interests you if you
want to work on unlocking more
flexibility this year then check out our
free course mastering mobility in your
30s and up first link in description as
always
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