Squats and bench press.
The diva superstars of the strength world.
No two movements are more well known, more discussed, or more hotly debated than the squat and bench press.
Talk with any new lifter and they will almost immediately discuss bench press poundage.
“How much do you bench?”
And squats…
They’re great!
They’re terrible!
Nothing builds better overall strength than the squat!
Nothing causes more injuries than the squat!
Wait, what?
Squatting is a basic human movement.
Long before modern conveniences, humans squatted to defecate or take a load off.
Pun intended.
When done properly, the squat movement will build muscle across the entire body.
The key to that sentence is done properly.
Incorrect technique can lead to a plethora of aches, pains, and injuries.
So where to start?
First, start with a basic bodyweight squat.
Be able to perform 20 bodyweight squats, hips lowering just below the knees, elbows touching inside the knees, and knees staying in place - not moving inward when standing back up.
From there, progress to a goblet squat.
Grab a weight (dumbbell, kettlebell, jug of detergent), hold it at the chest, and squat.
Maintain the same technique from the bodyweight squat.
Aim to get 5-10 high quality reps while holding at least a third of bodyweight.
After building up with the goblet squat, it is time to graduate on to the barbell squat.
Invest in some coaching!
Proper technique makes all the difference.
Begin with the book Starting Strength by Mark Rippetoe.
From there, find a few online videos from top strength coaches like Dan John, Mark Rippetoe, or Louie Simmons.
Then find a local powerlifting coach that can analyze and improve technique - either through online coaching or in-person.
Now it is time to barbell squat!
Few movements have the return-on-investment that barbell squats provide.
Barbell squats incorporate muscles in the legs and core, as well as in the shoulders and back.
They will improve mobility and range of motion, improve cardiovascular conditioning, and build an injury-free body.
Build up the resistance slowly.
The natural urge is to load up the bar with large plates and move big pounds.
Fight the ego.
Build slow.
Start with the end in mind.
A reasonable goal is to complete 2-3 high quality reps with ones’ bodyweight on the bar (e.g. a 135lb woman would squat an Olympic bar with a 45lb plate on each side).
For the new strength trainer, this will take time.
Do not rush the process.
Build up gradually and keep the focus on the quality of movement, not the amount of weight moved.
Now start squatting!
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