Efficient Training: The Squat

Posted on July 23, 2013 by Justin

My travels have led me to many gyms ranging from performance centers for special operations personnel to CrossFit gyms, from storage containers to globo gyms. There is a constant in all of these facilities: inefficiency.

Though I’ve rehashed topics like this ad nauseam in the past (see additional links at end), it’s always good to revisit them and put them back in the fore front of readers’ minds.

445 for 5×5

The squat is the most important exercise anyone can do for any goal.

Want to get stronger and/or bigger? You’ll need to squat since it strengthens the legs and hips through a full range of motion while the trunk isometrically maintains position; it’s a full body exercise. And since it’s training the majority of the musculature in the body, it garners a systemic (i.e. large scale hormonal) response in order to heal the damage done from an effective squat workout. This systemic response is what augments any other lifting you’ve done in the same training session and is the adaptive stress that spurns recovery and strength gain.

Want to lose body fat? The systemic stress response from squatting means hormones are working in overdrive to recover — a process that requires calories and stimulates muscle repair and growth. By using calories and growing new muscle — and doing this regularly with consistent training — the body is in a hormonal environment that facilitates body fat loss. To this day I’ve never had a female trainee not lose body fat on a strength training program.

Want to get faster? The squat takes the hips through a full range of motion and accentuates hip extension — the fundamental athletic movement. The squat also inherently involves a stretch reflex out of the bottom; the musculature about the hips and thighs moves into a position of tension and quickly shortens, or contracts, to explode out of the bottom. The squat perfectly prepares the related musculature for speed and power training as well as teaching the trunk how to stabilize the spine and hips to efficiently transmit force while moving (an important aspect of sprinting). The act of improving absolute strength will decrease the difficulty of repetitive movement, resulting in the capacity for higher or faster rates of work.

By regularly loading the muscles, tendons, ligaments, and bones with a full-body movement like the squat through a full range of motion, these structures adapt to be stronger, more dense, and ultimately less likely to be injured.

However, in order for all of this to be the case, the squat needs to be performed efficiently with adequate mobility. And the first god damn step is squatting all of the way down — a point in which the hip capsule (acetabulum) is below the top of the knee (or patella). If you’re reading 70’s Big, then you most likely squat to full depth on each rep, but statistically speaking there are a few of you who don’t.

As I’ve said before: Every time you don’t squat to depth, I pour a beer down the drain. And I HATE wasting beer.

For the sake of the gods, let’s make this simple: a cue to help reach depth on any squat type is “shove your knees out”. Sure, there is a lot of other things we could focus on like stance width, toe angle, torso alignment, breathing techniques, chest positioning, eye gaze, and so on, but anyone can squat to depth if they shove their knees out. The rest will figure itself out.

Dat depth.

Shoving the knees out externally rotates the hips to point the femur out away from the mid-line. It helps clear the femur from impinging on front of the hip capsule and surrounding tissue and allows for more hip flexion, AKA depth. It also helps create the “torque” at the hip that Kelly Starrett frequently talks about and results in distributing the force application across the hips and thighs efficiently (more on that here). It can help if the “knees out” cue is originating at the outside of the hips (imagine a twisting motion on the lateral hip that results in the knees out).

Since I’m preaching to the choir about squatting to depth, it’s up to all of you to help your friends do the same. If you frequent a gym and establish relationships, then it is your honor-bound duty as a lifter to help them. Don’t be a dick and just ask them if they mind if you say something about their squat — most people are very open to this because they secretly have no fucking idea what they are doing and ultimately have six pounds of anxiety building in their chest. Don’t over-complicate the matter — make simple and quick adjustments and give them a single cue before sending them back to the bar. For example: narrow up the stance, change the toe angle, then just have them think knees out — the first two are passive cues that they don’t have to think about and the last is the only active cue they worry about.

Whether you’re a half squat abuser or you are guilty by proxy, spread the word that the only way to squat is to full depth.

More 70’s Big articles on squatting:
A Half Squat Is Not A Squat
Squat All of the Way Down
Low Bar vs High Bar Squatting

PR Friday July 19

Posted on July 19, 2013 by smithb9

If you feel like leg pressing after squats, squat more, then reconsider. Keep squatting until leg pressing would seem silly.

Welp, that’s all I got. If you guys have any questions about training, spots, or whatever else for Mike or Justin, post them here in the comments. They are kinda like 7-11: not always doing business, but always open. cya

Mike’s review of “Becoming a Supple Leopard” by Dr. Kelly Starrett

Posted on July 18, 2013 by smithb9

Back in November of 2010 Brent Kim was in my living room, lying on the ground with a dumbbell held above his head (jealous yet?). When I asked him “what are you doing?” he responded with “what the f*** does it look like I’m doing? I’m sending my humerus to the posterior portion of the socket”. I said something to the effect, of “OK, c ya!”

chris helps brent mob (or milks him?)

Over the next six months, Brent would spend countless hours poring over Kelly Starrett’s MobilityWod.com, and using “informed free styling” to improve his mobility. Brent was pleased to report that his mobility (which he had previously described as horrendous), had improved dramatically. Brent would still refer to himself in a self-deprecating manner, but he told me his training was at least going better.

In mid-2011 I decided that maybe, for once, Brent was onto something. I would spend the next two years (and still do, to this day) trying to learn how to effectively mobilize for better performance in the gym. As we all know, how much you improve in training is directly related to what you do outside of the gym (nutrition/sleep/moping/etc.)

A few months back I finally received my pre-ordered copy of Dr. Kelly Starrett’s “Becoming a Supple Leopard”. I am pleased to report that after reading through it, and referring to it multiple times a week, it’s as indispensable as a belt (Brent), a lacrosse ball, and a PVC pipe (i.e. you should have them). If you’ve watched any of the videos on MobilityWod.com, you’re familiar with Starrett’s style. He uses terms like “bleeding force” and “dumping torque” routinely as a method for describing how your performance is limited in some capacity by a mobility restriction/incorrect movement pattern. This book is written much in the same manner as his videos, but in my opinion, far easier to understand.

In addition to describing his definition for mobilization, Starrett explores subjects such as midline stabilization, the one joint rule, laws of torque, and movement hierarchy. This information precedes describing how to correctly perform numerous exercises. Finally, if you’re having issues with a particular movement, he details how to isolate the issue, and how to fix it.

Starrett describes that pain is often a lagging indicator. It isn’t just that your knee hurts, there is an explanation for the pain in your knee that often begins with tightness upstream/ downstream of the pain, or an incorrect movement pattern. Starrett’s systematic approach to figuring out what’s wrong with you is also extremely flexible. You work on your hip mobility, and your knee pain still exists. Then, you move to your ankles, and discover that they’re incredibly tight because you wear combat boots all day (this is from personal experience).

Without spending anymore time telling you why you should read it, you need to either buy a copy, or borrow it from someone. There will be people out there that tell you what Starrett preaches has no real value. As far as I’m concerned, they’re the same people that tell you that you should stop squatting because there is a leg press in the corner and it’s “easier on the knees”. Still not a believer? Spend five minutes of your time with a lacrosse ball, curse me, then go to Amazon and make one of the best $35 investments you can make for your training.

Mike Battaglino is a 70’s Big member that regularly contributes to his blog at 70sbig.com/mike, and makes videos about chicken shakes/analyzing technique/other random training advice. When he isn’t training or making videos, he’s declining your offer for a spot. Spot?

Reader Submission: Mark Mobs

Posted on July 17, 2013 by smithb9

Patellar/Quad Tendon Mob

Hey guys, Mark here again. I’ve heard quite a few people complain about patellar and quad tendon pain and I figured out a good way, besides voodoo flossing (which you should also be doing) to deal with it. You need a lacrosse ball, and a sock you don’t plan on wearing again. You tie the lacrosse ball up in the sock and then you can use the ends as handles to put some pressure on the tendons with the ball as demonstrated in this vid.

So you can probably spend 3 to 5 minutes on each knee 2 or three times a weeks, it’s a pretty simple mob and it makes a pretty huge difference in alleviating patellar pain while squatting, plus you can do it while lying in bed, watching tv, whatever, so there’s no real excuse not to do it if you have problems with your patellar and quad tendons. Cya.

Take Back the Tank Tops

Posted on July 10, 2013 by Justin

Take Back the Tank Tops – Part 3 of The Revolution for Masculinity

It’s July, you’re an adult, and therefore don’t need me to tell you, “Sun’s out, guns out”. It’s warm in the northern hemisphere, folks, and that means you should dress accordingly.

In The Revolutionary Guide to Manly Short Shorts I explained how the weak and pussified mainstream societal body image is trying to change the evolutionary notion that men are supposed to be, well, men. That article gave you a weapon against the masses: muscularity, burliness, and short god damn shorts.

The Revolution – Part 2 taught you how you can continue this mission in the winter months by not only wearing flannel, but taking back the flannel style from hipsters who would only wish to see us fail. The hipster is a pukish spawn of the urban middle class who hypocritically aims to “buck the system” by falling in line and dressing like everyone else in his chosen social class. Furthermore, the hipster tries to steal styles and claim them as their own; last I checked flannel and tough sports watches were associated with gritty men and calloused hands, not mid-town socialites searching for a life purpose.

Hipsters, like cockroaches, survive in warm weather and continue their thievery in the summer by wearing tank tops. THIS AGGRESSION WILL NOT STAND.

If we’re going to help change America’s perception on what is manly or even attractive, then we need to actively put it out there. Why cover up the musculature and chest hair established through squatting, pressing, and deadlifting? Why wear more clothes and sweat more in hot weather? This is straightforward logic, folks. Here is your guide to wearing tank tops in support of The Revolution of Masculinity.

1. Looking the part.

Hopefully you didn’t wake up today and realize it was summer; some pre-season preparation will help your tank-top-wearing-ability. My lawyer friend was at Wendy’s with his boss and ordered a grilled chicken sandwich and a baked potato. His boss said, “Oh no fries? Trying to slim down, huh?” To which my friend said, “It’s beach season, bro.” They laughed; friend wasn’t kidding.

It’s possible to be strong, perform well, and look jacked. Anyone who campaigns against aesthetic goals is probably portly and unhealthy anyway. But looking the part does take effort. If you’re not really in tank top shape, then you’re either fat or not big enough. If you’re fat, then improve your food quality and macronutrients (there’s a book somewhere that can help with that). If you’re not big enough, then continue squatting, pressing, benching, and deadlifting every week, but be sure to do weighted pull-ups and chin-ups, barbell rows, and thousands of hammer curls.

Years ago I was walking on a track shirtless when a brigand drove by — driving a Honda Civic with a giant spoiler to prevent his powerful machine from achieving flight — and yelled, “GET A TAN, BUDDY!”. I remembered this experience because a) the absurdity of the act of ordering someone to do something they were already doing and b) he was wearing a wife beater with a fake tan. Other than wanting to tell you an amusing story, it’s best to let the sun bathe your skin during the warm months. You’ll get some Vitamin D and can look like you belong in a tank top or have something going on.

The fake-man and style are all wrong; this is what we’re up against.

2. Choosing a tank top.

Tank tops have never really gone out of style, but the modern tank tops have gotten progressively irritating; wife beaters covered with gold chains or stains and exceptionally tight styles worn by foo-foo models. Don’t bother with this facade.

Avoid tank tops with spirally text or tribal designs. Realistically you should avoid any writing or image on the tank top at all unless it’s a gym logo or something awesome like a grizzly bear riding a shark while shooting a Tommy gun. New age tank tops typically have a lot of horizontal lines, which I don’t understand, but your physique should be able to overcome this distraction.

Keep in mind that sleeveless shirts are not a substitute for a tank top. Cutting the sleeves off of a shirt is very high schoolish and buying pre-made sleeveless shirts is even worse. We’re trying to run a god damn revolution, man! Not a camp for wannabe bodybuilders.

3. Playing the part.

Modern-day tank tops are stuffed with tiny fake-men, but worse is that these pseudo-men also act like weasels. They wander through life with a notion that the world owes them something. That their inferiority should be met with compensation — like a trophy for participating or a high-five for trying. These “men” don’t understand the concept that hard things must be done to get better — like stepping under a god damn barbell and squatting all the way down.

Understand that the Masculinity Revolution is not a show of posh muscularity, but a statement that says, “I not only recognize my weakness, but accept it and work to turn it into a strength.” By moving cold iron with calloused and chalked hands, you live a unique motto that creates a hurricane of personal responsibility and grit. When the winds die down after each training session, and the eye of the storm passes once again, you comprehend the very important lesson that things worth having require tedious and grotesquely hard work. Each repetition, set, and training session are proof that you dared to be different, that you took responsibility in life to build yourself to be something the world lacks — a god damn man.

Remember, we aren’t wearing tank tops to flaunt and elbow through a crowd of hipsters like a bunch of Tommy Tough Guys. While you may want to do that, your goal is to politely and respectfully out-alpha the little weirdos by using long-lost customs like firm hand shakes, eye contact, and chivalrous manners. You want someone to walk away and think, “My god, that was a man.”

A non-sober tank top pic from last year’s Tucson seminar.

Fight the Good Fight

Each morning you have a choice. You can wander through life as a weak representative of the male gender, or you can throw on a tank top and short shorts and unapologetically define what true machoism is. Train your dick off, accomplish lots, and ultimately dare to be different; dare to be a man.