We’re going to take a trip back in time…

Way back to the early 1900’s…

Before steroids, spandex, Richard Simmons, and designer water…

Lifters were doing an exercise that we’d call a squat today. But back then, it was called the ‘Deep Knee Bend.’

The term is a bit of a mouthful, (No wonder people use ‘squat’) but  it contains the instructions we need to do the exercise properly.

This is something most need to pay attention to. Unfortunately, your average person squatting in the gym today looks like he’s taking a crap in the woods.

They ‘squat down’ while at the same time leaning forward excessively and rounding their back. This is not how proper squatting is done. If anything, it’s a recipe for injury.

But back in the day, the name basically told you everything you needed to know…

The first clue is ‘Deep,’ as in ‘butt touching ankles’ deep, none of this partial or parallel stuff. (and yes, I understand that for various reasons, including injury or body leverages, that it’s best for some to stop short of ‘absolute bottom.’ But that doesn’t include everybody)

The next clue is ‘Knee’ followed by ‘Bend.’ This means the movement is centered around the bending of the knee.

Nowhere does it say ‘bend forward at the waist excessively while squatting down.’

The goal is to keep the back naturally arched and upright, (you will bend ‘slightly’ forward as you descend). Feet about shoulder width apart. Toes pointed out. Chest and Chin ‘up.’

From there you bend the knees, lowering your butt down ‘between your feet’ while keeping you head and chest ‘up.’ .

If you find yourself leaning forward excessively, try placing a 10 lbs plate under each of your heels. This should allow you to maintain a more upright position and a natural curve in your lower back.

Also, I recommend squatting in hard soled shoes, i.e. no shocks, spring, airbags, crash mats, safety nets, or whatever else they stuff into sneakers nowadays.

Use this form. Warm up properly. And go for broke using any of the set and rep schemes I mentioned in previous tips.

Some really effective ones include 5×5, or even 3×10 if you haven’t squatted in a while.

Put this exercise to use, and it’ll help you reach you goals, be it gaining strength, size, endurance, or shedding away excess pounds.

But like any exercise, you get what you put in. So make sure you work it intelligently, HARD and Heavy.

Train Smart, Train Hard

Ray Toulany

PS: Squats will trigger the reactions you want to make the changes in your body. But to get the most from your training, and so as quickly as possible, you need a proper nutrition plan.

To learn how to create a personalized meal plan, hurry on over here NOW