If You Kind of Hate Squats...
If you kind of hate squats–and yet deep down inside, you know you should be doing them–you are not alone. Over a recent Coffee Talk, we two “health and fitness” guys admitted to each other that we don’t like squats. In fact, Lennart, who I would describe as having the perfect squat, queried, “Does anybody like squats?” In fact, in my Microworkout rotation, squats started to show up less and less. I started to do pull-ups and dips (which I truly enjoy) more and more. Then it happened. Noticing that I was getting a little jacked up and top-heavy–Lennart dropped the ultimate fitness meme on me: “Don’t skip leg day!” A bro doesn’t let a bro skip leg day.
I started to ponder how to dig myself out of this situation. The fact is, I was dreading my squat Microworkout days, even though I understood all too well that squats are an essential part of staying strong. Our legs and core that are challenged in the squat form the very foundation that the house, that is our body, is built on. The simple fact is that if I were to do only one exercise as I got older, squats would be it. The strength building and mobility preservation that come from a deep squat are unparalleled. It is truly the king of all exercises. I mean–who cares if I’m a 75-year-old that can do 15 pull-ups, if I’m having a hard time getting off of the toilet? How can I trick myself into doing enough squats throughout any given week?
I remembered back in my CrossFit days, a few of the elite CrossFitters I knew started doing something that, at the time, I thought was insane. They started squatting every day. Now, granted–they were working up to a one-rep max every day–and maybe that was truly insane–but I wondered how the principle might be applied to my Microworkout program. As most of you know by now, the Microworkout program I designed is not for heavy lifting. The rep ranges are from 10-25 reps–and that is guided by what we call a “technical max.” By this we mean that when you start losing perfect form, or even when you start slowing down–you stop. The idea is to gather easy-to-do reps throughout the day. I wondered what it would be like to start each day with one set of squats like this. If I stuck to the Microworkout concept, I should be fresh enough on subsequent days to keep doing the squats. The three other microworkouts that I do for the rest of the day are dedicated to the stuff I like to do.
The results were surprising and somewhat miraculous. I have gotten stronger and stronger with each passing day–enjoying my squats more and more. For one thing, it has become a ritual. Anytime I can elevate something to ritual status, I am much more likely to continue. I can just turn off my mind with the knowledge that, “I do this now.” Secondly, I noticed that squatting every day has banished any kind of soreness in my lower back–I feel very grounded, stable, and strong. I have a good foundation. That feels good–and I believe affects everything I do in my day. I’m operating from a good home base. Thirdly, my mobility has improved. Before I do the squats, I spend 30 seconds in the bottom-of-squat position, pushing my knees out with my elbows, holding on to a kettlebell, with a straight back. This position keeps getting more and more comfortable for me. This is great to do into your golden years–this kind of mobility disappears quickly as we age. And, last but not least–despite doing relatively light-weight squats–my legs muscles are bulging again. I believe I can avoid “Don’t skip leg day” comments. And that’s a good thing.
So, if you hate squats–give this method a try. The benefits come quickly and last a lifetime.
Until next time
Scott & Lennart