The humble squat might just be the most effective exercise you can do: It engages the entire lower half of the body, including the hips, glutes, quads, hamstrings, and calves, while also hitting the core, shoulders, and back. A perfect squat is a symphony of muscular coordination throughout the entire body, achieving the rare feat of simultaneously building muscle and burning fat thanks to its high metabolic demand.

Squats are super important and ultra-beneficial. Here are some reasons why you must squat:

1.      It is a functional movement. When you change a tire, you squat. When you lift a box off the floor, you squat. When you poop in Japan, you squat (wait, what?) Seriously! You find the squat everywhere in human movement. For ages, the squat has been the substitute for sitting on a flat surface. Even today there are cultures that stay in a squatted position for the larger part of their day. It is natural and biomechanically safe.

2.      Builds muscles in your entire body. Obviously, the squat helps to develop your lower extremity muscle, groups. However, they also create a situation in which all of your muscles can develop by way of an anabolic stimulation which can trigger the release of testosterone and HGH (human growth hormone) which are the chemicals that help lean out and trigger muscle development throughout your body, not just your legs. Squatting is a foundation of any proper muscle-building routine.

3.      Squatting develops your connective tissues, especially those in your stabilizing areas: knees, angles, and hips. All the tendons and ligaments grow thicker and are less likely to tear or rupture when stressed. This is hugely important if your particular sport is high impact on your legs or requires massive amounts of ankle or knee stability. (Football players, I am looking at you!)

4.      Keeps you bendy, keeps you balanced. The full range of motion/below parallel squat keeps your joints functional throughout the entire range of motion (a staple in CrossFit, mind you). However, it also keeps you limber and flexible and improves kinesthetic awareness as you learn to keep your balance and control your frontal plane weight distribution as your body changes shape during the squat (especially useful when doing weighted or heavy squats).

5.      Squatting is the primary difference between just having a butt and having an ASS!Do you want a nicely toned rear end? Squat. Do you want to fill in your jeans? Squat. You want your legs to be proportional to your glutes? Squat. Squatting is a natural functional movement, and it will build a natural functional physique that anyone will envy.

6.      Build more muscle, burn more fat. Are you trying to lose weight or lean down? Squats can help! For every pound of muscle mass your body gains, you burn an additional 50-70 calories per day carrying that business around with you. It accelerates fat burning, unlike most other exercises.

But Aren’t Deep Squats Bad For You?


No! Contrary to popular belief, squatting deep is not bad for the knees—studies have found there is no difference between partial, parallel, and deep squats in terms of the impact on the front knee joint.

In fact, deep squats might actually increase knee stabilityMost of the connective tissue in the knee is made up of two ligaments: The anterior and posterior cruciate ligament, also known as the ACL and the PCL. Studies show the forces inside the ACL and PCL decrease the more the knee is bent, meaning the deeper you squat, the less pressure there is inside the knees   . It’s also a better way to get stronger. In fact, research has shown that parallel squats with heavy weights are less effective at increasing strength than deep squats with a lighter weight.

Not only is squatting deep safe and effective, but it’s a one-way ticket to a nice, strong booty: Studies show the gluteus maximus is over 25 percent more engaged during deep squats than when squatting parallel .


Coach, I cannot squat!  What do I do?

Well, this is a simple question with a tough love answer. If you cannot, then you must

It is as simple as that. If you do not have the physical ability to properly squat then it is imperative for your overall health and performance as an athlete that you work to develop the organic strength, mobility, and range of motion necessary for the squat. No amount of leg extensions, leg press, toe raises, or hamstring curls can ever take the place of the squat.

There is no alternate exercise that can substitute the squat. If you cannot squat, then you absolutely MUST squat. Moreover, if you can, you should probably squat some more.

Do not fear the squat, for it loves you like its own.

Contrary to popular belief, squats are NOT bad for your knees when performed properly. There have been several studies on this subject that have been definitive in dispelling this myth. Do not fear the squat, for it loves you like its own.

When I’m assessing a new strength coaching client or a CrossFit athlete, my first inclination is to have them attempt a properly setup air squat. I will be able to tell almost everything about their macrophysiology from watching them squat. A good coach can immediately see strength imbalances, mobility issues, bad habits and good habits just by watching people squat.

P.S. SQUAT!!!!

-Coach Vic

WOD 071317

Question Of The Day:

What’s one of your worst habits?


Metcon (Weight)

10 Minutes:

3 x 6/side

Kettlebell Front Rack/Farmer's Carry Loaded Lunges

Rest 90-120 seconds between sets. Hold a heavier Kettlebell at the Farmers position, and a lighter Kettlebell in the Front Rack position. Switch Kettlebell sides each set.

Metcon (AMRAP - Rounds and Reps)

8 Minute AMRAP:
10 Box Jump 24/20
15 Kettlebell Sumo Deadlift High-Pulls 53/35
20 Air Squats

Metcon (No Measure)

Accessory Work:

30 "Nose and Toes" Walk Walks
6 x 5 DB Strict Press/Arm

*DB weight should be challenging but manageable. NO BANANA BACK.

Metcon (No Measure)

Out Of Town WOD:




This is Why Deep Squats Are the Best Squats - Fitness and ... (n.d.). Retrieved from

Why We Must Squat - Tabata Times. (n.d.). Retrieved from


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