Qual o mais completo, o agachamento ou o levantamento terra?

Waldemar Guimarães

30 Jun 202411:57

Summary

TLDRIn this video, the speaker passionately defends the full squat exercise against criticisms over the years. He shares his personal experiences, highlighting that his athletes have achieved significant success without joint issues. He emphasizes the importance of the full squat for comprehensive leg development, despite it not being the only necessary exercise. The speaker also addresses the debate between squats and deadlifts, ultimately advocating for squats due to their complexity and the mental focus required. He encourages viewers to improve their ability to squat deeply for long-term health benefits.

Takeaways

📌 The speaker emphasizes the importance of deep squats for athletes and refutes criticisms that it can damage joints.
🏋️‍♂️ The speaker's athletes have achieved significant titles, including world championships, without any joint damage attributed to deep squats.
🧐 There was a period when gyms removed squat racks to discourage people from deep squatting due to misconceptions about its safety.
🌐 The speaker mentions that in many countries, including the United States, children naturally squat deeply, which is now being recognized as beneficial.
🔬 Recent studies have started to clarify the benefits of deep squatting, supporting the speaker's long-held belief in its effectiveness.
💪 The speaker argues that deep squats are the most challenging exercise in bodybuilding, requiring great focus, mental preparation, and balance.
🤔 The script discusses the debate over whether the squat or the deadlift is the most complete exercise for muscle development.
🏆 The speaker asserts that the free squat is more complete than the deadlift due to the need for greater focus and balance in the execution.
🚫 The speaker warns against performing the deadlift immediately after squats in the same training session due to the high demand on leg muscles.
👶 The ability to squat deeply is a natural human movement that has been lost in Western habits but is fundamental to health and longevity.
💡 The speaker encourages those who cannot squat deeply to regain this ability gradually, improving strength, flexibility, and overall mobility.

Q & A

What was the controversy around deep squats that the speaker mentioned?
-The speaker mentioned that there was a time when deep squats were problematized due to concerns about joint damage, especially to the knees, and this led to criticism and even some universities discouraging the practice.
Why did the speaker continue to prescribe deep squats despite criticism?
-The speaker continued to prescribe deep squats because over time, the athletes who performed them achieved significant and even world titles without any joint damage, proving the criticisms to be unfounded.
What is the speaker's opinion on the completeness of the squat exercise for the lower body?
-The speaker believes that while the squat is not a complete exercise for the lower body, it is possibly the most complete one, working the quadriceps, glutes, adductors, and even the tibialis muscles to some extent.
What does the speaker say about the necessity of deep squats for bodybuilders?
-The speaker mentions that deep squats are not strictly necessary for bodybuilders to achieve impressive development, as they can focus on various angles of attack for muscle growth in all dimensions, which is a technique used in bodybuilding.
What is the speaker's stance on the debate of squats versus deadlifts as the most complete exercise?
-The speaker argues that the squat, specifically free barbell squats, is the most complete exercise due to the need for focus, balance, and the position of the barbell affecting the body's center of gravity.
Why does the speaker believe squats require more focus and balance than deadlifts?
-The speaker believes squats require more focus and balance because of the position of the barbell and the need to maintain equilibrium, which is less critical in deadlifts due to the nature of the lift and the position of the weight.
What is the speaker's view on the importance of full-depth squats for muscle activation?
-The speaker asserts that full-depth squats are more effective for muscle activation, especially in the lower body, due to the greater amplitude of the movement compared to partial squats or deadlifts.
Why did some gyms remove squat racks to discourage people from squatting deep?
-Some gyms removed squat racks in response to the controversy and misconceptions around deep squats, fearing potential injuries from improper form or excessive weight.
What does the speaker suggest for those who cannot currently squat fully?
-The speaker suggests that those who cannot squat fully should work on regaining this ability with progressive overload, improving strength, flexibility, and mobility.
What is the speaker's advice on the timing of squat and deadlift training sessions?
-The speaker advises that if squatting and deadlifts are part of the training routine, they should be spaced apart by at least 72 hours to allow for adequate recovery, especially since both exercises heavily engage the leg muscles.
How does the speaker relate squatting to health and longevity?
-The speaker relates squatting to health and longevity by stating that having well-developed lower body muscles provides better health and potentially a longer life, as squatting is a movement that we naturally lose touch with due to modern habits.

Outlines

00:00

🏋️‍♂️ The Controversy and Benefits of Full Squats

This paragraph discusses the historical controversy surrounding the practice of full squats in athletic training. The speaker reflects on the criticism they received in the late 1990s for prescribing full squats to their athletes, which was considered risky for joint health. Despite the skepticism from the academic community, the speaker persisted, citing the success of their athletes who achieved significant titles without any joint injuries. The paragraph also touches on the evolution of research that has begun to support the benefits of full squats, and how the speaker overcame unfounded criticisms, comparing their resilience to a tractor overcoming obstacles.

05:00

🤔 Debating the 'Most Complete' Exercise: Squats vs. Deadlifts

The speaker delves into the debate over which exercise is the most comprehensive for muscle development: the squat or the deadlift. They argue that while both exercises are exceptional, the squat requires more focus, balance, and mental preparation due to the positioning of the barbell and the body's center of gravity. The paragraph also addresses the misconception that partial squats are as effective as full squats, emphasizing the importance of full range of motion for maximum benefits. The speaker dismisses the idea that squats are not necessary for success in bodybuilding, citing examples of athletes who have achieved impressive physiques without full squats due to injury or other limitations.

10:04

💪 The Importance of Full Squats for Longevity and Health

In this paragraph, the speaker emphasizes the importance of full squats for overall health and longevity. They mention the loss of natural squatting ability due to Western habits and the need to recover this ability through progressive strength, flexibility, and mobility training. The speaker passionately argues that the ability to perform a full squat is a sign of good health and can contribute to a longer life. They conclude by encouraging everyone to embrace full squats as a way to reclaim our natural movements and improve our well-being.

Mindmap

Keywords

💡Squatting

Squatting refers to a type of exercise where one lowers their body by bending the knees, often to the point where the hips are aligned with the knees. In the video, it is discussed as a controversial yet essential exercise for athletes, with the full squat being particularly emphasized for its comprehensive muscle engagement and challenge.

💡Full Squat

A full squat is a deep bending of the knees where the hips go below the knee level, as opposed to a partial squat. The video speaker advocates for the full squat as a complete exercise for the lower body, highlighting its benefits despite past criticisms and misconceptions.

💡Controversy

Controversy in this context refers to the debate surrounding the safety and efficacy of deep squatting. The speaker mentions past criticisms and concerns about potential joint damage, which they argue have been unfounded based on their athletes' experiences and more recent research.

💡Athletes

Athletes are individuals who participate in sports or physical training. The script discusses the speaker's experience of prescribing full squats to their athletes, who have achieved significant titles without suffering from joint issues, thus supporting the benefits of the exercise.

💡Research

Research in the video refers to scientific studies that have been conducted to understand and clarify the effects of squatting, particularly full squats. The speaker mentions that over time, research has begun to support the benefits of squatting that they have observed in practice.

💡Bodybuilders

Bodybuilders are athletes who compete in bodybuilding, focusing on developing their muscles to achieve a certain aesthetic. The script mentions bodybuilders as an example of athletes who use various angles and techniques in their training, which contrasts with the more traditional approach of full squats.

💡Muscle Activation

Muscle activation refers to the process by which muscles are stimulated to contract during an exercise. The video discusses how full squats activate a wide range of muscles in the lower body, including the quadriceps, glutes, and hamstrings, making it a comprehensive exercise.

💡Deadlift

Deadlift is a strength training exercise where a barbell or weight is lifted from the ground to a standing position. The video script compares the deadlift to the squat, discussing which is the more complete or challenging exercise, with the speaker ultimately favoring the squat for its mental and physical demands.

💡Mental Focus

Mental focus is the concentration and attention required to perform an exercise correctly and safely. The speaker emphasizes that full squats require a high level of mental focus, making it a challenging exercise not only physically but also mentally.

💡Flexibility and Mobility

Flexibility refers to the range of motion of a joint, while mobility is the ability to move freely and easily. The video script suggests that to perform a full squat, one needs to improve their flexibility and mobility, which are essential for maintaining health and preventing injuries.

💡Health and Longevity

Health and longevity are discussed in the context of the benefits of lower body exercises like squatting. The speaker argues that having well-developed muscles in the lower body can contribute to better health and a longer life, which is supported by the ability to perform deep squats.

Highlights

The speaker began prescribing full squats to all their athletes around 1998 when they returned to Brazil.

Critics at the local university in Londrina said the speaker would ruin athletes' knee joints with full squats, even claiming they would end up in wheelchairs.

Despite the unfounded criticism, the speaker continued to prescribe full squats and their athletes won important titles without joint injuries.

Some studies later clarified the issue of full squats. Gyms even removed squat racks to prevent people from squatting.

Children naturally squat fully in many countries, and today everyone sees images of American schools with children squatting and doing basic exercises.

The speaker argues that full squats are not a complete exercise for the lower body, but possibly the most complete, working the quads, glutes, adductors, calves and even tibialis anterior to some extent.

The speaker emphasizes that full squats are the most challenging exercise in bodybuilding, requiring the most focus, mental preparation and balance.

Bodybuilders maximize muscle growth by attacking from various angles, unlike past limited research that said a flat bench press activates the whole chest.

The speaker dismisses past research as nonsense and says those in the real sports world don't need constant scientific research to know what works.

Some people can't fully squat now due to joint stiffness from Western habits, but they could as babies and children playing naturally.

There is a debate on whether the full squat or deadlift is the most complete exercise in bodybuilding.

The speaker believes the free barbell squat is more complete due to the need for balance, focus and handling the barbell's position and center of gravity.

Deadlifts are also a fantastic exercise, but don't require as much lateral focus and balance as squats due to the barbell's fixed position.

The speaker argues full squats have a greater range of motion in the lower body compared to deadlifts.

While both are exceptional exercises, the speaker believes full squats require more mental focus and concentration.

There are cases of bodybuilders like Ronnie Coleman who built huge legs without squatting due to hip injuries, using leg press and leg curls instead.

The speaker advises being careful not to train legs too close together, like doing squats then deadlifts in the same back workout.

The speaker encourages everyone to regain the ability to fully squat if they can't, to improve strength, flexibility and mobility.

Full squats are a movement that can promote health and longevity by developing the lower body muscles.