6 Exercises that will ruin your squat, and your back!
If you asked anyone in the world if they were happy with their body, the majority, if not almost all of them, would tell you “No”.
And if you wave in front of them a potion, elixir or magic prescription to change that, without giving it a second thought, they’d grab it, and hope it does what the seller claims it can do; make them happy with the way their body looks.
This system can actually work. There are those whom go to school for years to give advice that changes people’s lives for the better.
And in other cases, there is no schooling at all, yet they give advice that can also greatly change a life for the positive, but for most in this arena, the advice will negatively affect that person. And in some cases, do irreparable harm.
HTS (How To Squat) is devoted to offering world level coaching and more importantly, keeping you young and strong while you continue to sculpt your body, hit new PR’s and stay not just injury-free, but also free of normal or, as is often the case in fitness and sport, expedited aging!
The Top Two Components Of Fitness That Is Slowly Destroying Your Squats AND Your Body!
It takes a long time to learn about the body and to be able to offer advice to others to help them get it stronger, more firm and fit.
But what’s lost, or not even factored in, is what’s going on under the skin (bones, ligaments and tendons)! And this is tragic. Not for the trainer, but for you!
Well, him or her too, if he/she train like he/she train you. I know, it’s a tough sentence to figure out, but I wanted to include both genders.
In the world I train in, we can watch someone lift, move or sit and predict without much accuracy, when that persons (insert body part here) will fail them.
In other words, we look at how you move, spot the errors, calculate the load, factor in other aspects of life as well as a few other variables, and then interpret roughly which part of your body is slowly being damaged and when it will finally give out.
In many cases, if you are in the right circle, you can fix it, however in many cases you cannot.
And there are two killers that will destroy any human body, no matter who you are!
And if they are not self-prescribed, they are prescribed by your trainer or coach.
The two killers are:
1) Poor form – technique is king for the body of your dreams, the power you want and more. If it’s not there, chances are you won’t be there either down the road. Your lifting days may end with statements like:
– My knee hurts from when I _____
– I can’t squat anymore because my back hurts
– My shoulder’s been screwed for a while, I can’t do overhead stuff anymore
– Something’s wrong with my _____, not sure what happened (poor form or the below happened in many cases).
…And a million more like those above echo around the world.
If you took a piece of wood and rubbed it against a piece of rebar, as if you were to start a fire with two sticks, would the wood wear out after a certain amount of time?
That is what happens to joints when you lift poorly and do so with very high rep counts.
The world of performance, where I trained, is full of teenagers and young adults already broken, worn out or on the road to a less than pleasant life because they were trained under a system of volume, and in so many cases, poor form as well.
So, when you go to the gym and squat with a bar on your neck, over your head or on your chest, what happened after your set?
Did the bar begin to wear? Or did you?
Arthritis and joint wear is expedited in those who are overweight and you just squatted with perhaps twice more than they weigh!
Do the laws of physics change from the runner striking the cement each time (run on trails or grass) as compared to those who want to learn how to squat properly?
They do not. Now, I have yet to see a single youtube video where a squat is done abiding by its 4 laws, except for those videos of world level lifters (even some of them have a unqiue technique that has its price as well).
What I have seen my whole career is everyone with either some form of knee pain or back pain, and in others hip pain.
But what from? Think for a moment, what could possibly cause a human joint to wear or human tissue to fail.
1) Overuse (AKA volume)
2) Poor form (using the wrong muscles and loading the joints unfavourably).
Remember, some skilled clinicians and coaches can predict your fate and the fate of your joints just by watching you lift!
This may not even sink in until it just hits you one day. And that’s what I’m trying to help you prevent.
If you’ve ever had a disease, lost a close loved one or had such a significant injury that it immobilized you or continues to haunt you with constant pain, you’d know the state of mind I speak of.
Of course we all go through life, facing its challenges, yet there are some adversities that are harder to overcome than others.
Below are 7 of the most debilitating injuries that occur in “Fitness” today.
A) Low back Disc Herniation/ Disc Bulge
B) Knee/IT band issues (hamstrings involved as well)
C) Hip Pain (impingement or hip rotator/high glute overuse)
D) Shoulder and rotator cuff pain
E) Expedited joint wear causing arthritis (often unknown until it’s too late!)
F) Ligament and tendon damage
G) Chronic Pain resulting in compensation which becomes an imbalance and then an injury.
Let’s take a closer look at the first one to help you avoid what most of the “fitness” population will end up like (sadly, for most, it will be sooner than later).
Low Back Disc Bulge or Herniation
When you round your back, or arch it severely repeatedly, the disc will most likely at some point protrude and create a bulge. If this is done often enough, the disc will rupture and it will become herniated (fluid leaked out).
When you do this with a heavy load in hand, for example a when performing a squat or a deadlift, and poor form is apparent, you will exponentially increase your chances of this happening.
In either case, unless you know some pretty special people, you’re f*#@ed! And your lifting days are numbered, so are your happy days.
Here is a list of the top 6 Fitness Exercises that actually f#@k Up your back and your squats!
1) Sit-ups (if the spine moves on each rep, which it almost always does). Check out the best ab exercise and get abs and a powerful squat
2) Burpees (Never in my years in high performance did I EVER see any sports move that resembles a burpee! And in a burpee, the spine goes into flexion, each and everytime, both on the drop and on the knee kick in. YIKES!)
Look at pose 2 and 5. See the rounded back?
3) Superman (Lying on your stomach lifting all 4 limbs at the same time as someone tells you it’s good for your back! And not even superman himself would fly like that!)
4) Bicycles (Cyclists are notorious for major back issues, yet so many lie on the ground on their back and peddle an invisible bike while their back is rounded.)
P.S That’s not an ab exercise, if it were cyclists would have thick protruding ab muscles and we could all ride our bikes on our way to a six pack.)
5) Mountain Climbers (I am not sure how these things become so popular. In biomechanics, this is know as hip flexion. And that is done via the hip muscles.
It’s worth noting that in the world of sports and in other aspects of life, the abs don’t “crunch” and the torso doesn’t’ move. It stays still, that is why a plank and other isometric exercises are hugely beneficial for the spine and for your body!
This photo doesn’t even have a plank in it!
6) V-Sit: The v-sit is an advanced exercise that requires tremendous strength, and unfortunately, few can hold the position. That position is with a natural curve in your low back. You hip flexors actually do a lot of work!
This is a pretty good V-Sit, but still the spine is not neutral. They are actually on the end extreme in the “rounded back” end of the scale.
*This list does not include a deadlift, squat or Olympic lifts which are huge contributors when done poorly and with heavy volume based programs.
That’s a short list of some of the most popular exercises in “fitness” that may actually help you to burn calories, but will wear out and destroy your body in a very short period of time.
Wouldn’t you want to move like an athlete, look like an athlete and have the knowledge that athletes have to stay fit and healthy for life?
Stop looking at abs to decide if you’ll buy a product or listen to advice, just eat well and remember, there’s no greater feeling than that of a vibrant, flexible, youthful, energetic, fit and toned body. And when it is radiant under the skin (young, intact and healthy), it, and you, will radiate confidence on the outside.
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