How Squats Heal the Body

Summary

The 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

• 🧘 Squats were once considered harmful, especially when the knees bent more than 90°, but this belief has been debunked.
• 🏋️‍♂️ The squat has been re-embraced in strength and conditioning circles as the 'king of exercises' with numerous health benefits.
• 🔄 Squats are a category of movement, defined by lowering the hips towards the ground, and there are many ways to perform them.
• 🌏 In traditional cultures, where squat-like positions are common, back pain is rare despite heavy physical labor and limited healthcare.
• 🧘‍♀️ Resting in a squat position has been shown to improve joint mobility, decompress the spine, and relieve lower back tension.
• 🍽 Squatting can positively affect digestion, aligning organs for optimal movement, a posture that was common before modern toilets.
• 💪 Squatting encourages diaphragmatic breathing, which can lead to a calmer state and better overall breathing technique.
• 👟 To improve squat ability, especially for those with stiff ankles, using objects like books or weights can help adjust the ankle's bend.
• 👟‍♂️ Wearing minimalist shoes like Vivo Barefoot can improve foot and ankle health, aiding in achieving a proper squat posture.
• ⏰ Gradually increasing the time spent in a squat position, using a timer, can help build up to longer periods of squatting comfortably.
• 🚶‍♂️ Squatting is not just about resting but also about maneuvering in various squat positions for functional fitness.
• 🏋️‍♀️ 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

00:00

🏋️‍♂️ 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.

05:00

🧘‍♀️ 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.

Keywords

💡Squats

Squats are a type of exercise that involves lowering the hips towards the ground while maintaining the back straight. In the video, they are discussed as both beneficial for health and a versatile movement category. The script mentions that squats have been called 'the king of exercises' and can build muscle, burn fat, and even increase testosterone. The video emphasizes the importance of proper squat technique and the various benefits of squatting, including improved joint mobility and digestion.

💡Deep Squat

A deep squat refers to a squat where the hips are lowered as much as possible, often below the level of the knees. The video script explains that deep squatting has been misunderstood in modern fitness culture but is actually beneficial for joint health and flexibility. It is also linked to traditional cultures where back pain is less common due to frequent squatting.

💡Knee Hip and Back Pain

The script discusses how fear of deep squats has led to increased rates of knee, hip, and back pain. This is contrasted with the benefits of squatting, which can help to decompress the spine and relieve tension in the lower back, suggesting that proper squatting technique can mitigate these issues.

💡Strength and Conditioning

Strength and conditioning is a training approach that aims to improve physical performance through exercises that build muscle and endurance. The video mentions that in the last 10 years, squats have been re-embraced in strength and conditioning as a highly effective exercise for building full-body strength.

💡Mobility

Mobility refers to the range of motion available at a joint or group of joints. The script highlights the importance of joint mobility, particularly in the hips, for maintaining a healthy posture and preventing back pain. Squatting is presented as a way to improve hip mobility and overall joint flexibility.

💡Diaphragmatic Breathing

Diaphragmatic breathing is a type of deep breathing that involves the diaphragm muscle, allowing the rib cage to expand in all directions. The video script explains that sitting in a squat position encourages diaphragmatic breathing, which can lead to a calmer state and improved respiratory function.

💡Ankle and Foot Health

Ankle and foot health is emphasized in the script as crucial for proper squatting and overall physical well-being. The video discusses how wearing minimalist shoes like Vivo Barefoot can improve ankle and foot health, which is important for achieving a comfortable and effective squat.

💡Vivo Barefoot

Vivo Barefoot is a brand of minimalist shoes that are mentioned in the video as a solution for improving ankle and foot health. The script suggests that wearing Vivo shoes can help regain flexibility and strength in the feet and ankles, which is beneficial for squatting and overall physical performance.

💡Full Body Strength

Full body strength refers to the overall muscular strength and endurance of the body. The video script explains that squats are one of the best exercises for building full body strength, not just in the legs but also in the core and torso.

💡Goblet Squat

The goblet squat is a specific type of squat exercise mentioned in the script, which is performed with a weight held close to the chest. This variation is suggested for those interested in strong legs for activities like hiking or running, as it is less taxing on the system while still providing a good workout.

💡Bodyweight Squats

Bodyweight squats are squats performed without any additional weights, relying solely on the person's body weight for resistance. The script mentions that bodyweight squats can still provide significant gains, especially when performed with high repetitions, and are a good option for beginners or those without access to weights.

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