Learn tips and techniques to living a healthy holistic life

Doctor Says No to Squatting

Recently I received a question presented by a reader which ended up becoming an 8 page answer and a little bit of a rant. Though not presented in standard article fashion I do believe below you'll find some helpful and interesting information presented in a humorous way. Below is a question I received from Steve on Squatting.

Hi Michael- thanks for all the articles. Learning a lot. Plus keep up the good work on your blog. Really been enjoying it recently. Good luck with your journey.

My question relates to squatting. I've been following your "workout" and nutrition guide lines and they are marvellous as I have easily lost 20lbs of fat in 5weeks and feel great! Thank you. But now I want to "train". I spoke to my Doctor a few days ago and to say he disagreed with you on most of what you say is an understatement. And when I mentioned that I was thinking about squatting he unequivocally said squatting "is bad for the knees". Just wanted your view on this as now I'm a little confused.

Thank you

Steve

Answer: Congratulations on your results and keep up the good work. It's good to hear the articles are serving their purpose.

FYI: When Steve mentions "workout" and "training" he is referring to guidelines described in the article series Does Your Fat Stomach Bother You Part 5"

I just want to preface this with: seek medical advice before performing an exercise program.

If your doctor is referring to your knees specifically as you have a knee or structural dysfunction I don't know about then your doctor may be right. But if your doctor is referring to anyone and everyone then your Doctor is an idiot and should be stripped naked, taken to a forest and be forced to take a "dump" whilst under the observational scrutiny of several biomechanists. When finished he'll be awarded a score and some tissue.

What kind of world do we live in when the people we seek for advice are ignorant, blood pressure medication popping buffoons? Telling someone that squatting is bad for the knees is analogous to stating that breathing is bad for the lungs. Every human being on the planet with fully functioning legs and a nervous system to operate them should be able to drop down into a "third world squat" at any given moment. If you are unable to, you are a dysfunctional human being!

"Spud and I performing a "third world squat".

Steve's Doctor

How does your doctor think we took a "dump" for millions of years? Defecating standing up is a messy affair. In Asia, everyone, young or old can squat and not because they have Personal Trainers teaching them to, but because it's a way of life. Its how they work, eat, socialise and "when nature calls" it's the most functional position to be in. Not only is it functional, it's healthy. Guess who has more foot, knee and hip dysfunction- we do.

I have no idea why a Doctor would think being a decent, fully functioning human being would be something to avoid. Essentially if you are unable to perform a full squat you are dysfunctional (mobility and flexibility issues) and are at an increased risk of injury.

In terms of strength, hypertrophy (muscle gain), fat loss and injury prevention having the ability to perform a full squat is essential.

I think squatting has a bad reputation because of people squatting heavy and incorrectly. Doing anything forcefully and incorrectly increases the likelihood of problems occurring. Common sense really.

It's not squatting per se that causes problems but squatting badly.

A great over head squat

Why you have to Squat:

The squat must be incorporated in to any decent training program. It's one of the most androgenic (depending on resistance provided) primal movements there is, which means the body has a higher anabolic hormonal output response i.e. increased Testosterone. This improves well-being, protein synthesis and metabolism, which are very good things indeed.

We are born to squat. As cave men we had ground based lives: there was no brand new IKEA kitchen in which to throw your freshly killed Sabre-toothed tiger - you laid it on the floor, said "amen", squatted down and started chewing. The same squat position would have been utilised during cooking, chatting with family and friends around the campfire and the most natural and functional movement of all - having a bowel movement.

Functional and compound can be used to describe the squat - it uses your legs, back and core musculature - that's why you get such an hormonal response, but also such a cough up a lung type of workout (depending on reps, sets, loading and rest period parameters).

If your aim is to lose body fat, "tone up", increase muscle, improve respiration and cardiovascular efficiency, get "fit", play sport, prevent injury or just be a plain decent human being (remember we are built to squat - it's in our DNA) you have to "frigging" squat.

I dare you to tell him he has to make a fire standing up

Why People Don't Squat

Simply put, they're losers - I don't mean this as just an insult, I mean that they are missing out on an exercise that gives you all the above improvements and as an insult.

The squat is a hard-core exercise and if there is a choice between a bicep curl and a squat which one is the non-educated trainee going to go for? You guessed it; the bicep curl.

There is not the ego boost you get with the leg press, which most people don't use properly (and they are going to get hurt - when I was working in a Bodybuilding gym they growled, screamed, swore, prayed and only moved the weight about as far as Stephen Hawkings can spit - losers).

Today's gyms don't have squat racks because they're misinformed of the safety aspects. In the 1980's Arthur Jones came out with Nautilus machines, Dianobol became widespread and the combination meant bodybuilders could get big by supposedly isolating a muscle.

Calf extensions, concentrations curls, flyes, tricep kick backs and the bloody pec dec will not help you to look like your favourite small testicled, steroid, HGH, insulin user (body builder). No, sorry skinny ectomorphic Eddie, put down your 2kg dumbbell and stop faffing around with machine bicep curls - get a life, realise they lied and frigging squat.

Modern Bodybuilders are a total encompassment of health and fitness (note sarcasm) so the industry followed the mass monsters and Arthur. As a result we now have the majority of gyms with no squat racks, which is just great (note bitter tone).

The squat also requires thought, concentration, determination, awareness, intensity and courage - all qualities that are lacking in today's society and sadly in most gyms.

Do you think this is from leg extensions - You have to squat to jump.

Why Squatting Is Good:

Hormonal response
It uses large prime movers and challenges core stabilisers (compound)
It has relative timing and muscle sequencing to actual activities (functional)
Improves cardiovascular and respiratory efficiency
Trains admirable psychological and spiritual traits
Aids in pumping of bodily fluids via bio Pumps
Digestion
Improved R.O.M of involved joints

What You Need To Perform It:

Not to be a loser (very important)
Determination
Body awareness
Concentration
Adequate technique or coaching
A bar and will
Adequate R.O.M

To conclude, no matter who you are, you must squat and if you don't (unless you're injured, have no legs or are paralyzed) you're an idiot, shame on you.

Speak to a Personal Trainer or Strength Coach today and arrange an appointment to be assessed and taught the very natural, safe, God-given exercise that is the squat.

Steve I hope this helped.

Below is a list of resources and coaching websites that maybe able to help find a Trainer in your area.

Strength, Courage and Persistence

Michael Hannon

Resources:

Michael Hannon Personal Trainer, Chelsea, London

Jared Marvel Posture Specialist, Arizona www.marvelushealth.com

C.H.E.K & HLC www.chekinstitute.com

P.I.C.P & Biosignature www.charlespoliquin.com

NASM-CPT http://www.nasm.org/

NSCA & CSCS http://www.nsca-lift.org/

Do you have a question for Michael Hannon? Michael has been passionately involved in helping people reach their health and fitness goals for 6 years. He specializes in achieving fat loss through resistance training and healthy eating habits. Ask The Expert