One of the things I have learnt over the years is what works well for one person may not necessarily work well for everyone. Past injuries, flexibility issues and simple biomechanics/anthropometrics all play a part in determining whether an exercise will add value to a training program or undermine your progress. This goes for bodyweight training, just as much as it does for barbell work, dumbbells etc.
Philosophy 10 - Not every exercise is the perfect fit. We come in all shapes and sizes, just because an exercise works well for one person does not mean it will work well for everyone. Choose movements that strengthen your body, not weaken it further.
A classic example of this is the squat, one of the most talked about exercises on the planet. Undeniably a great exercise when performed correctly. The squat is popular in numerous branches of physical culture including the bodyweight training world, bodybuilding, powerlifting and athletic development.
For some the range of motion in this exercise will come easily, for others it will be a lot more tricky. Whilst flexibility issues can certainly impact a person’s ability to perform full ROM squats, anthropometric measurements will also dictate how effectively you can squat. If, like me, you have long femurs (bone that runs from the hip to the knee) and a relatively short torso then you are not blessed with great squatting genes! You will likely find it much harder to squat deeply without excessively leaning forward to maintain your centre of gravity. Not impossible, just more tricky!
(Try drawing two stick-men, one with a long femur and short torso and one with a short femur and long torso. You should quickly see how much easier it is for the latter to achieve a good squatting position!)
If you suffer from this dilemma (and you have already worked hard on your flexibility) try raising your heels when you squat. This can be achieved using lifting shoes, a board or if you are outside by using the gradient of a slope (NB – your heels should not be airborne, rather grounded on something solid that raises them above the balls of your feet)
This simple trick has worked wonders for myself and several of my training clients. The range of motion achieved in the squatting motion is greatly improved, the spine remains tall throughout and less shearing force is felt in the knee joint (something that I have been particularly grateful for on the back of three rugby related knee surgeries!)
I am sure some purists will argue this is cheating, but my counter argument would be cheating who? Strength training for 99% of the population is not a contest, it is an individual journey to strengthen and enhance your own physical capabilities where you are accountable only to yourself. If squatting with your heels raised allows you strengthen your body without putting excessive strain on your knees and back who is someone else to say it is wrong? This is merely a simple trick for those who might be more anthropometrically challenged in the squatting department. .
Is this tactic for everyone? No, not necessarily. If you are doing fine without your heels raised why change? Some folks even report that squatting with heels raised causes them problems compared to the flat foot variation. Remember, there is no one size fits all solution. Your best bet is to try it and see if it works for you. If it does, keep it. If not, discard it. Start with just a small heel lift, if that does not help try a little more elevation. I am sure you will soon discover the perfect squat.
Philosophy 10 - Not every exercise is the perfect fit. We come in all shapes and sizes, just because an exercise works well for one person does not mean it will work well for everyone. Choose movements that strengthen your body, not weaken it further.
A classic example of this is the squat, one of the most talked about exercises on the planet. Undeniably a great exercise when performed correctly. The squat is popular in numerous branches of physical culture including the bodyweight training world, bodybuilding, powerlifting and athletic development.
For some the range of motion in this exercise will come easily, for others it will be a lot more tricky. Whilst flexibility issues can certainly impact a person’s ability to perform full ROM squats, anthropometric measurements will also dictate how effectively you can squat. If, like me, you have long femurs (bone that runs from the hip to the knee) and a relatively short torso then you are not blessed with great squatting genes! You will likely find it much harder to squat deeply without excessively leaning forward to maintain your centre of gravity. Not impossible, just more tricky!
(Try drawing two stick-men, one with a long femur and short torso and one with a short femur and long torso. You should quickly see how much easier it is for the latter to achieve a good squatting position!)
If you suffer from this dilemma (and you have already worked hard on your flexibility) try raising your heels when you squat. This can be achieved using lifting shoes, a board or if you are outside by using the gradient of a slope (NB – your heels should not be airborne, rather grounded on something solid that raises them above the balls of your feet)
This simple trick has worked wonders for myself and several of my training clients. The range of motion achieved in the squatting motion is greatly improved, the spine remains tall throughout and less shearing force is felt in the knee joint (something that I have been particularly grateful for on the back of three rugby related knee surgeries!)
I am sure some purists will argue this is cheating, but my counter argument would be cheating who? Strength training for 99% of the population is not a contest, it is an individual journey to strengthen and enhance your own physical capabilities where you are accountable only to yourself. If squatting with your heels raised allows you strengthen your body without putting excessive strain on your knees and back who is someone else to say it is wrong? This is merely a simple trick for those who might be more anthropometrically challenged in the squatting department. .
Is this tactic for everyone? No, not necessarily. If you are doing fine without your heels raised why change? Some folks even report that squatting with heels raised causes them problems compared to the flat foot variation. Remember, there is no one size fits all solution. Your best bet is to try it and see if it works for you. If it does, keep it. If not, discard it. Start with just a small heel lift, if that does not help try a little more elevation. I am sure you will soon discover the perfect squat.
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