Squats – The Exercise That You Need To Be Doing
Let me start off by saying that I wish that squatting had been a part of my integral workout routine before I joined the military. Why? Because I sincerely believe that squatting is the single most important exercise in preventing knee injuries, and that I would never have been injured in training had I been doing squats beforehand.
That’s right.
Squats are the single most important exercise in preventing knee injuries.
The fitness community has improved a great deal when it comes to understanding how great the squat exercise really is. We’ve come a long way since the days that the U.S. Army thought that squats were bad for the knees and banned it from training in certain units. In fact, today, the National Strength and Conditioning Association states “Squats, when performed correctly and with appropriate supervision, are not only safe, but may be a significant deterrent to knee injuries.” (http://www.exrx.net/ExInfo/Squats.html)
Squats are so good for injury prevention because they essentially activate all the muscles in the leg, which in turn help to stabilize the knee and take strain off the joint. The key to this exercise (and any exercise) is two things. One, making sure you have proper form. And two, if you’re using weight, to work your way up to more weight slowly to give your tendons, ligaments, and bones time to catch up to the strengthening of your muscles.
There are some people who are worried about bulking up their legs too much, especially women, but still want to get the strength and injury prevention benefits of squatting. The answer to this is to squat with little to no weight.
Remember, with squats, proper form and not overdoing it is the difference between injury prevention and getting injured!
Here’s a video of bodyweight squats being demonstrated.
And here’s one of squats with the barbell on your back being demonstrated.
Now let’s see someone try to tell you that you know “squat” about squats! (It couldn’t be avoided.)
-Rafi
I actually never do weighted squats anymore. Unless you have absolutely perfect form you risk serious injury.
I’ve started a new routine which you might benefit from. Every morning when I wake up I do 150 free weight squats. It’s not easy, and it might take a while, but I can do 3 sets of 50. You’ll see gains pretty quickly and I now wonder why I spent all that time crushing my back on the squat rack.
Tyler,
By free weight squats do you mean body weight squats? If so, then I agree that for people who aren’t very experienced and 100% confident with their form, that they should stick to body weight and very light weight squats. That being said, if someone is experienced and confident in his form and works up the weight slowly (over months and years), then I’m convinced that squats play a strong role in strengthening the tendons, bones, and ligaments in the legs.
I’m still on a healing track for my Jumpers Knee (I’m going to the doctor soon to get assessed for platelet therapy which of course I will blog about), so frustratingly I’m incapable of doing 2-legged squats at all right now. With God’s help, when I get better, I’m looking forward to trying your squat workout and I’ll tell you how it goes.
-Rafi
Rafi,
Good post. I agree that squatting can be beneficial to a certain extent (even though I typically recommend against them long-term over on my site)…in my opinion the heavy weighted squats are almost “too” effective at building mass.
I do a one legged version from time to time when doing body weight circuits. A similar benefit to regular back squats, without the bulk.
If someone is recovering from an injury…then it would be a whole different ball-game. I would imagine that squats would play a big role in recovery.
Love how the site is looking!
Rusty
Body weight squats. I don’t do free weight squats because the strain on my back is too great. Unless you’re training for a sport, or a power lifter, I just don’t see the benefit of bad form leading to a bad back for life.
or tall and lanky types like myself,it is a double-edged sword. I need barbell squats to build any mass at all (or at least Squat-Depth Trap Bar “dead-lift-squats). But at the same time, I must be incredibly careful to maintain perfect form at all times even with light weights. I was able to gain from 133 lb to 212 without drugs or supplements. Now I am 50 years old; my diet has been strictly fruits and vegetables- especially dark greens and lots of sweet fruits- for the past ten years now (actually I just started adding lots of fruit this year for great results), but I use the Tru Squat for my extra-heavy squat sets and leave the barbell squats for the moderate weights only- just to be safe. I do not ever want to have a serious back injury! I had one once from an auto accident and could not squat for years- that was torture- watching my hard- earned mass go away! No amount of upper body work can EVER compare to just a bit of “the hard stuff” and besides- who wants to look like a light bulb? Strong legs and hips are more important than big arms or chest anyday.
Chris,
Going from 133 to 212 is unbelievable! And as far as eating only fruits and vegetables – How you get in your protein. Do you eat nuts or lean meat on the side? I’m personally an advocate of a balanced diet of lean meat, nuts, vegetables, fruits and some whole wheat bread but I’m always curious to see what kind of diets other people are living on.
Anyway, it seems like you really know what you’re doing when it comes to squats, and your comment about looking like a light bulb is hilarious. Every time I see one of those guys who works out their upper body exclusively with tiny legs I’m going to see a light bulb now!
Thanks for commenting, and I hope to see you around more often!
Rafi Bar-Lev