Consider the dumbbell front squat. It requires only a pair of dumbbells and minimal floor space. More importantly, it builds killer quadriceps, a strong upper back, and a solid core. This article teaches you how and why to perform and program the dumbbell front squat. 

Dumbbell Front Squat

• How to Do the Dumbbell Front Squat 
• Dumbbell Front Squat Mistakes to Avoid
• How to Progress the Dumbbell Front Squat
• Benefits of the Dumbbell Front Squat
• Muscles Worked by the Dumbbell Front Squat
• How to Program the Dumbbell Front Squat
• Dumbbell Front Squat Variations 
• Frequently Asked Questions

Complete Dumbbell Front Squat Tutorial

See the detailed dumbbell front squat video instructions from Dr. Merrick Lincoln, then check out the step-by-step breakdown below. 

How to Do the Dumbbell Front Squat Step By Step

The dumbbell front squat is a front squat alternative performed with a dumbbell racked on each shoulder. Follow these step-by-step instructions to ensure proper form. 

Step 1 — Clean the Dumbbells

Before you squat, you must “front rack” the dumbbells. In the front rack position, the ends of the dumbbells rest atop your shoulders and your elbows point straight ahead at shoulder-height.

To set up the front rack, perform a dumbbell clean — Start with the dumbbells at your sides. Drop into a mini-squat and rapidly extend your legs by driving your feet into the ground. Transfer the leg push into a powerful shrug. At the top of the shrug, draw your arms along your sides. Drop underneath the dumbbells by re-bending your legs and receive the weights atop your shoulders with your elbows high and bent. (1) 

Form Tip: When cleaning heavy dumbbells, it may be helpful to think about “jumping” up with the dumbbells to propel them into the front rack. Although you should barely leave the ground, “jumping” the dumbbells into position can improve output and fluidity of the clean. 

Step 2 — Set Your Stance and Brace

With dumbbells racked, place your feet at your preferred squat width and orientation. Typically, the front squat stance is shoulder-width or slightly wider. Your feet should point straight ahead or slightly outward. Brace your midsection by contracting your abdominals and back muscles at the same time. 

Form Tip: Set up a strong foundation by achieving pressure through your heel, the ball of your foot, your big toe, and the base of your fifth toe. Basically, keep weight on your entire foot throughout the exercise without overemphasizing either your heels or the ball of your foot.

Step 3 — Lower to the Bottom Position

While keeping a straight or slightly arched back position, lower yourself toward the floor by allowing your knees, hips, and ankles to bend. Descend with control. Resist bouncing out of the bottom of the squat. Also, avoid “cutting depth” (i.e. ending the descent before you’ve reached maximum comfortable knee bend with good control).

Form Tip: Achieve proper dumbbell front squat form by squatting “down” not “back.” This is not a powerlifting-style back squat that calls for a forward lean to improve leverage and move heavy weights. Your upper body should remain more upright. 

Step 4 — Stand Up to Lockout

Reverse the movement of your knees, hips, and ankles by standing tall. Keep the dumbbells balanced on your front delts throughout the movement. At the top, take a breath and re-brace your core before repeating another repetition. Don’t lower the weight from your shoulder until you’ve completed all reps.

Form Tip: As you push back to the standing position with forceful intent, think about driving the dumbbells toward the ceiling or sky but don’t actually lift them off your shoulders. This external cue can promote a strong front rack and improve power output. (2)

Dumbbell Front Squat Mistakes to Avoid

Steering clear of several common errors may help to maintain effectiveness and safety of the dumbbell front squat. 

Allowing Your Elbows or Chest to Drop 

The common barbell front squat cue applies just as well to the dumbbell front squat — “Chest up, elbows up.” Failure to maintain a high elbows position and a proud chest result in the dumbbells traveling forward. Too much forward movement of the dumbbells may result in compromised training stimulus for the quadriceps and even repetition failure with a loss of balance.

Avoid it: Most of the dumbbells’ weight should rest on your shoulders, not your hands. Keep the weight in contact with your shoulders throughout the exercise. Don’t try to support the weight “freely” by holding your hands in the top of a biceps curl. 

Low Back or Trunk Leaning Excessively Forward

Losing form at your hips or low back can cause all sorts of problems during the dumbbell front squat. These include, but are not limited to, loss of stability, your heels coming off the floor, and needlessly failed repetitions.

Avoid it: To correct or prevent this, reminding yourself to brace and squat down rather than back is a good start, but it might not be enough. Among lifters without orthopedic limitations (i.e. lifters without stiff joints or obvious weaknesses), a coordination deficit can be to blame for excessive forward motion of the trunk or low back. (3) Check out the “overhead squat RNT” exercise in the FAQs section for a potent corrective exercise. 

Insufficient Depth

Squats lacking depth? You can’t rely on your good looks and charm to fix this problem. If you are consistently cutting depth in the dumbbell front squat, your muscle development may suffer. Deep squatting has been shown to result in greater quadriceps muscle growth than shallow squatting. (4)

Furthermore, Kubo and colleagues reported full squat training resulted in more than twice the glute and adductor hypertrophy compared to half squatting. (5) 

Avoid it: Many lifters without orthopedic limitations can improve their squat depth by repetitive practice focused on achieving “hamstrings touching calves.” If ankle flexibility is limiting your squat depth, consider the heels-elevated variation discussed below. 

How to Progress the Dumbbell Front Squat

Lifters new the dumbbell front squat should begin with light weights to hone technique. Once this honeymoon phase is over, it’s time to go heavier and higher rep to promote strength and hypertrophy. 

Increase the Weight

Once the exercise form is familiar and consistent, load progression to a “working weight” is in order. Establishing your working weight does not necessarily require repetition maximum testing.

A simple progression method is to determine a repetition range target based on your goals (explained in the Programming section). Then, work up to a weight that results in a challenging set that allows you to complete a number of repetitions near the bottom end of your target range. For example, if your repetition target for hypertrophy training is 8 to 12 repetitions, identify a weight that allows less than 10 repetitions. 

Increase the Repetition Volume

As you get stronger with a particular pair of dumbbells, perform additional repetitions per set. Using the weight you identified above, you might be able to perform additional repetitions within a few weeks. Once you reach the upper end of your repetition target (e.g. 12 reps in the above example), it is time to increase weight again. 

Benefits of the Dumbbell Front Squat

The dumbbell front squat is a unique squat variation that biases the thigh muscles while requiring only light to moderately heavy loads, which are comfortably supported atop the shoulders.

Quadriceps Muscular Growth

The placement of the load in front of the body during the dumbbell front squat promotes a “knee dominant” squat by facilitating greater forward knee travel and a more upright trunk position. (6) (7) “Knee dominant” means this variation loads the quadriceps to a relatively greater extent than variations where the load is held on the back, such as traditional back squats.

Consistently performing a squat variation that biases the quadriceps will build the “quad sweep” many aesthetic-focused lifters are seeking. The dumbbell front squat may be a particularly effective quadriceps-builder, because it trains the quadriceps through a large range of motion. (4)(8)

Spares the Low Back

The dumbbell front squat might be a friendly option for those dealing with low back pain or local muscle fatigue. The upright trunk angle diverts load from the low back and hips to the knees. (7) Reduced overall load used during the dumbbell front squat is also likely to reduce mechanical demand on the low back compared to other common squat variations that use heavier loads.

For example, compared to back squats, barbell front squats resulted in reduced spinal compression forces when performed at the same relative intensity. (9) The difference may be partly attributed to differences in overall load, since participants in this research squatted more than 25% more weight during back squats than front squats. (9) Naturally, the heavier squat imposed more overall stress.

Dumbbell front squats undoubtedly have a lower loading capacity than barbell front squats, so the demand on the low back is likely even lower. Give this squat variation a try when you low back feels “fried.” 

A Forgiving Front Rack

Compared to the traditional front squat, the front rack position of the dumbbell front squat requires less shoulder, wrist, and elbow flexibility. Holding the barbell for the traditional front squat requires considerable shoulder external rotation, elbow flexion, and wrist extension.

Albeit barbell front squat variations such as gripless (i.e. “zombie”) front squats and cross-arm front squats avoid the challenging upper body positions of the barbell front squat. (10) But these gripless and cross-arm variations tend to place uncomfortable pressure on the deltoids or collarbones and may feel awkward. 

Muscles Worked by Dumbbell Front Squat

Like any squat, the primary lower body actions resisted by the dumbbell front squat are knee extension, hip extension, and ankle plantar flexion. However, the unique setup and execution of the dumbbell front squat may make this variation more “knee dominant,” biasing the quadriceps. (6) Trunk muscles deserve an honorable mention for their involvement in the dumbbell front squat, as these muscles facilitate proper form. 

Quadriceps

For aesthetics and function, the four muscles comprising the quadriceps are undoubtedly the most important muscles of the thigh. Although rectus femoris may experience little to no hypertrophy with squat training, squats promote substantial hypertrophy of the other three quad muscles: vastus medialis, vastus lateralis, and vastus intermedius. (5)(11) Fortunately, these muscles form the “quad sweep” many aesthetics-focused lifters desire. 

Glutes and Other Hip Extensors

The “glutes” — gluteus maximus, gluteus medius, and gluteus minimus — are trained as hip extensors during the dumbbell front squat. The hamstrings are marginally active during the squat as hip extensors and also act to counteract shear forces at the knee. (8)(9) Research suggests the adductors, or inner thigh muscles, are also trained as hip extensors during the squat. (5) 

Postural Muscles and Core

The dumbbell front squat hits postural muscles such as the spinal erectors, trapezius, and soleus (a deep calf muscle). To maintain a “braced” midsection during the squat, co-contraction of the abdominal muscles is necessary, which promotes a strong core.

How to Program the Dumbbell Front Squat

While it’s true the setup and execution of the dumbbell front squat limits maximum loading relative to barbell-based squats, appropriate programming of this exercise can deliver results. Specifically, lifters can program the dumbbell front squat for muscle gain (“hypertrophy”), strength, or as part of a deload from heavier squat variations. 

Low to Moderate Weight, Moderate to High Repetitions

An exciting feature of training for muscular hypertrophy and muscular strength is that high effort sets, or those carried to- or close to- the point of muscular failure, are effective using practically any weight. (12)(13)(14) This is particularly relevant for an exercise like the dumbbell front squat.

Due to the constraints of setup (the initial dumbbell clean) and equipment (dumbbells), the dumbbell front squat cannot be loaded particularly heavy, at least not relative to the capacity of the leg muscles of experienced lifters. Whether you’re training for strength or size, select dumbbells that allow safe setup and proper form, and then take that set to within two or three repetitions of failure. Two to four sets of eight or more repetitions will promote strength and size, if each set is taken to close proximity to failure.

Moderate Weight, Moderate Repetitions

A deload refers to temporary reduction in training to promote recovery. The dumbbell front squat simply cannot be loaded as heavy as a barbell-based squats. This is due, in part, to the use of dumbbells which offer less stability and lower loading potential than a barbell. Note: the front-loaded nature of the exercise also limits loading potential relative to back squats. (9)

Therefore, even a somewhat challenging dumbbell front squat workout is likely to provide some degree of reprieve or recovery for intermediate and advanced lifters. Two or three sets of four to eight repetitions might serve as a nice deload week squat protocol. 

Dumbbell Front Squat Variations

The dumbbell front squat isn’t the only way to perform an anteriorly loaded squat with dumbbells. Depending on your goals, preferences, and equipment, you might choose one of the following: 

Heels-Elevated Dumbbell Front Squat

Performing squats on a wedge can be helpful to further bias the quadriceps or work around ankle dorsiflexion range of motion issues. (6)(7)(15) The wedge or heel lift projects your lower leg forward at the ankle’s resting position, reducing the need for additional dorsiflexion. (15)

When squatting with your heels elevated, your trunk tends to stay more upright and your knees travel further forward. Together, these features promote greater focus on the quadriceps (due to increased knee action). (6)(7) 

Dumbbell Goblet Squat

Goblet squat — not “goblin” (this isn’t Middle Earth). The traditional goblet squat uses a kettlebell to reinforce deep squatting mechanics with an upright torso. If you don’t train with kettlebells, a dumbbell works just as well.

Goblet squats are performed with the weight held under the chin, as if it were a large drinking glass (“Lord of the Rings” fans, think of a vessel Dwarves would drink from in the Mines of Moria). Keep your elbows tight to your ribcage and squat down between your legs. 

Dumbbell Zercher Squat

This unique variation was popularized by strength coach Nick Nilsson. The term “Zercher” refers to the carriage position of the dumbbell. It rests on your arms at, or just in front of, your elbows.

Hold the dumbbell vertically with your arms in front of your body. If you are unable to squat deep enough to retrieve the dumbbell from the floor during setup, simply place the dumbbell on a stable bench or box and retrieve it from there. Your arms must remain close to your trunk with your elbows flexed. Like the dumbbell front squat, keep your trunk upright as you squat with your feet flat on the floor.

Dumbbell Squat

The dumbbell squat uses two dumbbells held with your arms hanging alongside your body. (8) While this variation avoids cleaning or muscling dumbbells to the rack position, it may not promote as upright of a trunk position as other front-loaded variations.

The dumbbell squat feels a little like a trap bar squat, albeit with a lower loading potential. Altogether, the dumbbell squat may be a great option for those looking for a user-friendly variation that promotes hip-, thigh-, and grip development.

FAQs

Just Another Anteriorly Loaded Thigh-Thickener?

Like its barbell-based brother, the dumbbell front squat places weight in front of the body. But unlike the barbell front squat, it doesn’t require extreme positions of the shoulders or wrists. And it doesn’t even require waiting for a squat rack. User-friendly and convenient, the dumbbell front squat is in a class of its own. 

References

1. Hedrick, A. (2015). Dumbbell power clean, front squat, and power jerk. Strength & Conditioning Journal, 37(3), 84-88. 
2. Nadzalan, A. M., et al. (2020). The effects of focus attention Instructions on the movement kinetics, muscle activation and performance during resistance exercise. In Journal of Physics: Conference Series (Vol. 1529(2), 022008.
3. Bishop, C., & Turner, A. (2017). Integrated approach to correcting the high-bar back squat from “excessive forward leaning”. Strength & Conditioning Journal, 39(6), 46-53.
4. Bloomquist, K., et al. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. European journal of applied physiology, 113(8), 2133-2142.
5. Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European Journal of Applied Physiology, 119(9), 1933-1942.
6. Barrack, A. J., et al. (2021). The relative orientation of the trunk and tibia can be used to estimate the demands on the hip and knee extensors during the barbell back squat. International Journal of Sports Science & Coaching, 16(4), 1004-1010.
7. Fry, A. C., Smith, J. C., & Schilling, B. K. (2003). Effect of knee position on hip and knee torques during the barbell squat. The Journal of Strength & Conditioning Research, 17(4), 629-633.
8. Graham, J. F. (2011). Exercise Technique: Dumbbell Squat, Dumbbell Split Squat, and Barbell Box Step-up. Strength & Conditioning Journal, 33(5), 76-78.
9. Gullett, J. C., et al. (2009). A biomechanical comparison of back and front squats in healthy trained individuals. The Journal of Strength & Conditioning Research, 23(1), 284-292.
10. Ronai, P. (2022). The Front Squat Exercise. ACSM’s Health & Fitness Journal, 26(2), 44-50.
11. Schoenfeld, B. J. (2010). Squatting kinematics and kinetics and their application to exercise performance. The Journal of Strength & Conditioning Research, 24(12), 3497-3506.
12. Schoenfeld, B., Fisher, J., Grgic, J., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30.
13. Lasevicius, T., et al. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European journal of sport science, 18(6), 772-780.
14. Spiering, B. A., et al. (2022). Maximizing Strength: The Stimuli and Mediators of Strength Gains and Their Application to Training and Rehabilitation. The Journal of Strength & Conditioning Research, 10-1519.
15. Charlton, J. M., et al. (2017). The effects of a heel wedge on hip, pelvis and trunk biomechanics during squatting in resistance trained individuals. The Journal of Strength & Conditioning Research, 31(6), 1678-1687.
16. Wu, H. W., et al. (2020). Effect of loading devices on muscle activation in squat and lunge. Journal of Sport Rehabilitation, 29(2), 200-205.
17. Guido Jr, J. A., & Stemm, J. (2007). Reactive neuromuscular training: a multi-level approach to rehabilitation of the unstable shoulder. North American Journal of Sports Physical Therapy: NAJSPT, 2(2), 97-103.

Featured Image: Merrick Lincoln, DPT, CSCS / YouTube

The post How to Do the Dumbbell Front Squat for Leg Size and Strength appeared first on Breaking Muscle.

New research on neurological diseases and movement shows that using the legs, particularly in weight-bearing exercise, sends signals to the brain that are vital for the production of healthy neural cells. The groundbreaking study fundamentally alters brain and nervous system medicine — giving doctors new clues as to why patients with neurological diseases often rapidly decline when their movement becomes limited.

“Our study supports the notion that people who are unable to do load-bearing exercises — such as patients who are bed-ridden, or even astronauts on extended travel — not only lose muscle mass, but their body chemistry is altered at the cellular level and even their nervous system is adversely impacted,” says Dr. Raffaella Adami from the Università degli Studi di Milano, Italy.

The study involved restricting mice from using their hind legs, but not their front legs, over a period of 28 days. The mice continued to eat and groom normally and did not exhibit stress. At the end of the trial, the researchers examined an area of the brain called the sub-ventricular zone, which in many mammals has the role of maintaining nerve cell health. It is also the area where neural stem cells produce new neurons.

Limiting physical activity decreased the number of neural stem cells by 70 percent compared to a control group of mice, which were allowed to roam. Furthermore, both neurons and oligodendrocytes — specialized cells that support and insulate nerve cells — didn’t fully mature when exercise was severely reduced.

The research shows that using the legs, particularly in weight-bearing exercise, sends signals to the brain that are vital for the production of healthy neural cells, essential for the brain and nervous system. Cutting back on exercise makes it difficult for the body to produce new nerve cells — some of the very building blocks that allow us to handle stress and adapt to challenge in our lives.

“It is no accident that we are meant to be active: to walk, run, crouch to sit, and use our leg muscles to lift things,” says Adami. “Neurological health is not a one-way street with the brain telling the muscles ‘lift,’ ‘walk,’ and so on.”

The researchers gained more insight by analyzing individual cells. They found that restricting exercise lowers the amount of oxygen in the body, which creates an anaerobic environment and alters metabolism. Reducing exercise also seems to impact two genes, one of which, CDK5Rap1, is very important for the health of mitochondria — the cellular powerhouse that releases energy the body can then use. This represents another feedback loop.

These results shed light on several important health issues, ranging from concerns about cardio-vascular impacts as a result of sedentary lifestyles to insight into devastating diseases, such as spinal muscular atrophy (SMA), multiple sclerosis, and motor neuron disease, among others.

“I have been interested in neurological diseases since 2004,” says co-author Dr. Daniele Bottai, also from the Università degli Studi di Milano. “The question I asked myself was: is the outcome of these diseases due exclusively to the lesions that form on the spinal cord in the case of spinal cord injury and genetic mutation in the case of SMA, or is the lower capacity for movement the critical factor that exacerbates the disease?”

This research demonstrates the critical role of movement and has a range of potential implications. For example, missions to send astronauts into space for months or even years should keep in mind that gravity and load-bearing exercise play an important role in maintaining human health, say the researchers.

“One could say our health is grounded on Earth in ways we are just beginning to understand,” concludes Bottai.

Reference:

1. Raffaella Adami, Jessica Pagano, Michela Colombo, Natalia Platonova, Deborah Recchia, Raffaella Chiaramonte, Roberto Bottinelli, Monica Canepari, Daniele Bottai. Reduction of Movement in Neurological Diseases: Effects on Neural Stem Cells Characteristics. Frontiers in Neuroscience, 2018

The post Squat Because Your Brain Needs Strong Legs appeared first on Breaking Muscle.

Sometimes It’s Not a Good Fit

Let’s look at Dan, though. Dan is a forty-year-old accountant with no previous athletic experience. He presents with a lot of common movement compensations – hunched shoulders, knee collapse, and limited ankle mobility. Becoming a more skilled powerlifter is not one of his goals. He simply wants to get a little stronger, stay injury-free during his company’s spring softball season, and possibly lose some fat.

Dan begins working with a trainer who takes all of his workouts from Anabolic Planet and strongly believes that back squats cure everything from gait issues to posture to holes in the ozone layer. He insists on Dan learning the back squat – and four sessions in, Dan is in pain.

“Still, his trainer’s insistence convinces Dan that he should “suck it up” and “stop being such a pussy.””

Dan’s lower back is irritated, he is experiencing anterior knee pain, and even worse, he has been feeling too sore to play softball. Still, his trainer’s insistence convinces Dan that he should “suck it up” and “stop being such a pussy.” The injuries and fatigue pile up, his performance continues to decline, and cats around the world continue to be confused as to why humans speak about them in such pejorative terms.

So who is to blame for this training breakdown? Dan’s trainer? Dan, for listening to him? Anabolic Planet? Obama?

Put This in Your Terms

Let me ask you something – have you ever been in this position, whether working with a trainer or acting as your own coach? Do you train or have you trained through injury after injury due to a particular exercise? Have you ever gotten totally down on yourself because a popular exercise just doesn’t seem to fit for you while people around you are crushing huge numbers?

Let me ask you something else. Say you are in a relationship. Happy days have become so few and far between that you can’t even remember the last time you smiled at each other, let alone had sex. You simply grind through every day, miserable, wondering where things went wrong and why you continue to put each other through this. How long would you let this continue to go on?

How about this: One night, after a fight, you decide to go out by yourself and blow off some steam. At the bar, you find yourself in a conversation with someone you find attractive, and it flows like nothing you’ve felt in a long time. You are totally engrossed. You feel excited and energized, grab that person’s number, and head home knowing exactly what you need to do to feel happy again. You both just need to end things and finally move on.

Don’t Be Afraid to Make a Change

So, Dan finally gives the middle finger to his trainer after he almost throws his back out during the third inning of their Sunday double-header. He talks to someone on his team who used to play baseball in college, and his friend tells him that their old strength coach had them do a lot of deadlifting variations and single-leg squat work. Dan is intrigued, so he makes a workout date with his friend to learn more.

“The most important thing I have learned in my young career is this – be married to the principle of strength, but never to the exercises.”

The next week, Dan starts his new routine. After taking some time off from all that heavy squatting, doing kettlebell deadlifts and split squats feel fantastic. The placement of the weight and the stretch through his joints that he experiences through the movement are comfortable, but still challenging. After a few months of consistent training using similar exercises, Dan’s strength soars. He progresses from the kettlebell to barbells for his deadlifts, and he starts experimenting with goblet squats to a box.

The best part? Dan dominates on the softball field. His big throw home to steal a run away from those bastards at Wompwomp Financial becomes an office legend, and his coworker, Tiffany, tells him how fit and healthy he looks. Dan has never felt better.

Marry the Principle, Not the Method

Of course, this is all an imagined scenario, but I do not think it is remotely uncommon. I have been there as a trainee, I have done it as a trainer, and I see people struggle with it every day. The most important thing I have learned in my young career is this – be married to the principle of strength, but never to the exercises.

Think about it. If people were married to the principle of increasing strength rather than particular exercises, how many fewer injuries would we see? How many asinine Internet wars would be avoided? How much better would people feel, and how much more fun would exercise be?

If it is a priority to you, something like heavy back squats can be a longer-term goal, sure. But as my dad always tells me: “Futile is the man who spends his time pounding a square peg into a round hole.” Or as I like to say: “If something feels like shit, don’t do it.”

I don’t feel like this is a juvenile attitude to have, nor does it “make you a pussy.” Life is short and sometimes things just don’t fit. So, maybe it is best to work at something else until you have the pieces that do. And always be willing to ask, “What is the purpose?” Fit your training to you, not an idea.

Ralph Waldo Emerson once wrote:

As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.

My point is not an implication against program-based training or any particular lift. In fact, at the gym where I work, there is a major focus on powerlifting where our coaches produce some pretty badass squatters.

But when the principle is strength gain, there are many methods. The trick is finding the one that feels best to you.

You’ll also enjoy:

• The Most Underrated Principle of Strength Training Is… Balance
• The Art of Heavy Lifting Without Overtraining
• Science Takes a Look: Cardio First or Strength First?
• What’s New On Breaking Muscle Today

Photo 1 courtesy of Shutterstock.

Photos 2 & 3 courtesy of CrossFit Empirical.

The post Are You In An Unhappy Marriage With Squatting? appeared first on Breaking Muscle.

Question: What Is Your “IQ”?

READER: Charles, you have some interesting numbers attached to your workouts – your IQ and volume numbers. What do you use these for, exactly? Do they help you program your weeks? How are your training sessions periodized?

CHARLES SAYS: IQ stands for “intensity quotient,” which is the average weight per rep for each exercise and also session. The two primary factors that govern the adaptations I’m mostly interested in are volume (which is probably the primary driver for hypertrophy) and intensity (which is the primary trigger for strength development). Given that, I track both indices constantly.

“I’m also revisiting linear-style periodization, which I’ve been critical of in the past.“

So, for example, this month I’m running a hypertrophy phase, so needless to say, my volume is way up. But as that happens, I’m trying to make sure my intensity doesn’t deteriorate too much. Some erosion is inevitable, but I’m trying to keep it in check as much as possible.

Each time I repeat a given workout, I look back at my volume and intensity for the last time I performed that session, and then I try my best to improve upon those numbers. This month, the main target is hypertrophy, so I’m mostly interested in driving up the training volume, but as I do so, I’m still trying to maintain as much intensity as I can. During a strength phase, I’m focused on driving up my IQs while at the same time trying to maintain as much volume as I can.

This Week’s Training

Weekly Volume: 88,791 Pounds (Last Week’s Volume: 38,864 Pounds)

Significant Lifts:

• Clean & Jerk: 198×1

After doing a fairly careful Evaluation Inventory, I’ve decided to put more time in to hypertrophy development, so I’ll be targeting that as a primary goal for the month of March. So, you’ll be seeing lots of sets of eight and ten, which is something that I rarely do – hence, my need for more hypertrophy.

I use to argue that you could basically get the best of both worlds by simply doing a bunch of sets of three as a way of racking up sufficient volume to trigger gains in muscle mass. In theory, you can actually do this. In practice, though, it’s simply very difficult to do (for example) ten hard sets of three, simply because it requires so much time and energy. In reality, it’s much more efficient to lift in the eight to twelve range.

Concurrent to this, I’m also revisiting linear-style periodization, which I’ve been critical of in the past. But after doing quite a bit of research, I’m feeling confident that it’s probably the best approach for most lifters. I’ll probably have more to say about that in a future post.

In this week’s video, I discuss a recent revelation regarding one of my personal shortcomings as it pertains to training and nutrition. I think you’ll find it worthwhile, so definitely have a watch.

Thanks, and please leave your questions and comments below!

Monday, March 2, 2015

Bodyweight: 201.4 Pounds

Volume: 20,658 Pounds

Average Weight Per Rep: 132.42 Pounds

Hang Snatch

• Set 1: 45 lbs × 5
• Set 2: 66 lbs × 5
• Set 3: 66 lbs × 5
• Set 4: 88 lbs × 3
• Set 5: 110 lbs × 3
• Set 6: 132 lbs × 1
• Set 7: 143 lbs × 1
• Set 8: 143 lbs × 1
• Set 9: 143 lbs × 1
• Set 10: 143 lbs × 1

Notes: IQ: 83.96

High Bar Squat

• Set 1: 45 lbs × 5
• Set 2: 95 lbs × 5
• Set 3: 135 lbs × 5
• Set 4: 185 lbs × 10
• Set 5: 185 lbs × 10
• Set 6: 185 lbs × 10
• Set 7: 205 lbs × 10

Notes: IQ: 163.18

Leg Extension

• Set 1: 130 lbs × 10
• Set 2: 130 lbs × 10
• Set 3: 130 lbs × 10
• Set 4: 130 lbs × 10

Notes: IQ: 130

Hack Squat

• Set 1: 140 lbs × 5

Notes: IQ: 140

45° Back Extension

• Set 1: 120 lbs × 10
• Set 2: 120 lbs × 10
• Set 3: 120 lbs × 10

Notes: IQ: 120

Tuesday, March 3, 2015

Bodyweight: 202.4 Pounds

Volume: 18,626 Pounds

Average Weight Per Rep: 134.97 Pounds

Bench Press

• Set 1: 95 lbs × 5
• Set 2: 135 lbs × 5
• Set 3: 185 lbs × 8
• Set 4: 185 lbs × 8
• Set 5: 185 lbs × 8
• Set 6: 185 lbs × 8
• Set 7: 185 lbs × 8

Notes: IQ: 171

Chin Up

• Set 1: 8 reps
• Set 2: 8 reps
• Set 3: 8 reps
• Set 4: 8 reps

Notes: IQ: 202.4

Bicep Curl (Dumbbell)

• Set 1: 70 lbs × 8
• Set 2: 70 lbs × 8
• Set 3: 70 lbs × 8

Notes: IQ: 70

Skullcrushers

• Set 1: 45 lbs × 8
• Set 2: 65 lbs × 8
• Set 3: 65 lbs × 8
• Set 4: 65 lbs × 8

Notes: IQ: 60

Thursday, March 5, 2015

Bodyweight: 201.6 lbs

Volume: 32,202 Pounds

Average Weight Per Rep: 223.62 Pounds

Clean and Jerk

• Set 1: 45 lbs × 5
• Set 2: 66 lbs × 3
• Set 3: 88 lbs × 2
• Set 4: 110 lbs × 2
• Set 5: 132 lbs × 2
• Set 6: 154 lbs × 1
• Set 7: 154 lbs × 1
• Set 8: 176 lbs × 1
• Set 9: 198 lbs × 1

Notes: IQ: 98.05

Deadlift

• Set 1: 135 lbs × 8
• Set 2: 135 lbs × 8
• Set 3: 225 lbs × 8
• Set 4: 315 lbs × 5
• Set 5: 405 lbs × 3
• Set 6: 315 lbs × 8
• Set 7: 315 lbs × 8

Notes: IQ: 245.62

19″ Box Squat

• Set 1: 95 lbs × 5
• Set 2: 135 lbs × 5
• Set 3: 185 lbs × 8
• Set 4: 185 lbs × 8
• Set 5: 185 lbs × 8
• Set 6: 185 lbs × 8

Notes: IQ: 168.33

Here’s a short video explaining what I’m trying to accomplish with these squats:

Back Extension

• Set 1: +120 lbs × 12
• Set 2: +120 lbs × 12
• Set 3: +120 lbs × 12

Notes: IQ: 120

Friday, March 6, 2015

Bodyweight: 202.6 lbs

Volume: 17,305 Pounds

Average Weight Per Rep: 134.14 Pounds

Bench Press

• Set 1: 135 lbs × 8
• Set 2: 135 lbs × 8
• Set 3: 185 lbs × 8
• Set 4: 205 lbs × 8
• Set 5: 225 lbs × 3
• Set 6: 185 lbs × 10

Bench Press (Dumbbell)

• Set 1: 200 lbs × 6

Seated Row

• Set 1: 150 lbs × 8
• Set 2: 150 lbs × 8
• Set 3: 150 lbs × 8

Bicep Curl

• Set 1: 45 lbs × 8
• Set 2: 65 lbs × 8
• Set 3: 65 lbs × 8

Tricep Pushdowns

• Set 1: 90 lbs × 10
• Set 2: 110 lbs × 10
• Set 3: 130 lbs × 10

Check out these related articles:

• Last Week’s Smart Strength Mailbag
• A Simple Guide to Periodization In Strength Training
• Hypertrophy Is Not a Bad Word
• What’s New On Breaking Muscle Today?

The post Volume and Intensity: Smart Strength With Charles Staley appeared first on Breaking Muscle.

Question #1: Creaky Knees

READER: Why do my shoulders and knees “click” or “crunch”? Is it bad for me? It’s worse when there is more weight, but it still happens with bodyweight squats. (35 y/o male)

CHARLES SAYS: Ah, you’ve got crepitus. If it’s not accompanied by pain or discomfort, I’d just try to ignore it. You can turn up the volume on your headphones if your joints are really loud. I’ve never seen non-painful joint noise evolve into something worse, so no need to stress over it.

Question #2: Squatting and Shoulder Pain

READER: After I squat, I have so much pain in my shoulders and arms as I come out from under the bar. Why? I guess it’s worth mentioning that I have a hard time getting under the bar in the first place, especially for the first couple warm up sets. I do low bar squats.

CHARLES SAYS: My first thought is to avoid low bar squats if you’re not a competitive powerlifter, but even if you do that, it shouldn’t really hurt your shoulders to do low bar squats. So with that said, you might work on your thoracic and shoulder mobility. I really like wall slides:

As an added twist, I do them while lying supine on the floor with two tennis balls (in a sock) under my thoracic spine. I’ll start with the lowest vertebrae that feels tight, do two or three arm slides in that position, then move up a vertebrae, repeat, up another level, repeat, and so on. This is a great, targeted drill for upper body mobility. Give it a try and let me know how you do.

Question #3: When to Use Lifting Straps

READER: Lifting straps or no lifting straps? When? Why?

CHARLES SAYS: My position on straps has changed over the years. In short, if you’re not a competitive lifter and/or if you’re not concerned about your grip strength, I say go ahead and use them, because what’s the point of limiting your deadlift or rowing progress because your grip is the weak link?

Also, although I use a hook grip, I’d generally rather see someone use straps on heavy deads rather than a mixed grip. I don’t like the asymmetry of it, and sometimes lifters tear their biceps on the supinated side.

Another benefit of straps is that, quite often, people with various types of shoulder and/or elbow issues (such as medial epicondylitis, for example) tend to be able to lift heavy with less pain, since they’re now able to relax their grip, and by extension, their arms and shoulders.

This week as a scheduled deload, hence the greatly reduced volume. Hit nice numbers, too, and I’m especially pleased with how my clean and jerk (especially the jerk) is progressing. I’ve found a comfortable rack position for the bar and am learning how to use my legs more effectively in the jerk drive.

Also hit a very nice bench press and back squat this week. On the negative side, I tweaked my low back deadlifting. I’ve done this before and it’s only a two to four day setback, but it did cause me to miss my fourth training session this week.

“I’ve never seen non-painful joint noise evolve into something worse, so no need to stress over it.“

Next week (and month actually) I’m planning on doing a hypertrophy phase, using higher (6-10) reps on everything but Olympic lifts. Over my lifting career, I’ve rarely (if ever) done this, and I think it may hold some value for me.

That’s it for this week. As always, leave your questions and comments below, and have a look at my video this week, where I share something called “The Evaluation Inventory.” It’s a great way to identify and shore up weaknesses in your overall preparation.

Monday, February 23, 2015

Bodyweight: 201 Pounds

Volume: 10,329 Pounds

Average Weight Per Rep: 130.74

Hang Snatch

• Set 1: 66 lbs × 5
• Set 2: 45 lbs × 5
• Set 3: 66 lbs × 3
• Set 4: 88 lbs × 3
• Set 5: 110 lbs × 2
• Set 6: 121 lbs × 1
• Set 7: 132 lbs × 1
• Set 8: 143 lbs × 1
• Set 9: 154 lbs × 1
• Set 10: 154 lbs × 1
• Set 11: 154 lbs × 1
• Set 12: 154 lbs × 1

Notes: IQ: 89.96

Squat

• Set 1: 135 lbs × 5
• Set 2: 185 lbs × 3
• Set 3: 225 lbs × 2
• Set 4: 275 lbs × 1
• Set 5: 315 lbs × 1
• Set 6: 345 lbs × 1
• Set 7: 365 lbs × 1 (Video Below)

Notes: IQ: 212.85

Hack Squat

• Set 1: 90 lbs × 10
• Set 2: 140 lbs × 10
• Set 3: 140 lbs × 10
• Set 4: 140 lbs × 10

Notes: IQ: 127.5

Tuesday, February 24, 2015

Bodyweight: 200.8 Pounds

Volume: 10,462 Pounds

Average Weight Per Rep: 116.24

Bench Press

• Set 1: 135 lbs × 6
• Set 2: 135 lbs × 5
• Set 3: 185 lbs × 3
• Set 4: 225 lbs × 2
• Set 5: 245 lbs × 1
• Set 6: 255 lbs × 1
• Set 7: 265 lbs × 1
• Set 8: 270 lbs × 1
• Set 9: 225 lbs × 5

Notes: IQ: 186

Chin Up

• Set 1: 5 reps
• Set 2: 5 reps
• Set 3: 5 reps

Notes: IQ: 200.8

Tricep Pushdowns

• Set 1: 50 lbs × 10
• Set 2: 50 lbs × 10
• Set 3: 50 lbs × 10

Notes: IQ: 50

EZ Bar Curl

• Set 1: 65 lbs × 10
• Set 2: 65 lbs × 10

Notes: IQ: 65

Thursday, February 26, 2015

Bodyweight: 199.6 Pounds

Volume: 18,073 Pounds

Average Weight Per Rep: 157.17

Clean and Jerk

• Set 1: 45 lbs × 5
• Set 2: 66 lbs × 3
• Set 3: 66 lbs × 3
• Set 4: 88 lbs × 3
• Set 5: 110 lbs × 2
• Set 6: 132 lbs × 1
• Set 7: 154 lbs × 1
• Set 8: 176 lbs × 1
• Set 9: 176 lbs × 1
• Set 10: 176 lbs × 1
• Set 11: 187 lbs × 1

Notes: IQ: 95.72

Deadlift

• Set 1: 135 lbs × 5
• Set 2: 135 lbs × 3
• Set 3: 225 lbs × 3
• Set 4: 315 lbs × 1
• Set 5: 405 lbs × 1
• Set 6: 405 lbs × 1
• Set 7: 455 lbs × 1
• Set 8: 405 lbs × 3

Notes: Missed 495 IQ: 252.77

Safety Squat

• Set 1: 65 lbs × 10
• Set 2: 155 lbs × 5

Notes: IQ: 95

Hack Squat

• Set 1: 90 lbs × 10
• Set 2: 90 lbs × 10
• Set 3: 90 lbs × 10
• Set 4: 90 lbs × 10

Notes: IQ: 90

Back Extension

• Set 1: +120 lbs × 10
• Set 2: +120 lbs × 10

Notes: IQ: 120

(Video of this complete session below)

Check out these related articles:

• Last Week’s Smart Strength Mailbag
• Why It’s Time to Break Up With Your Knee Sleeves
• 5 Tips for a Stronger Deadlift
• What’s New On Breaking Muscle Today

The post Squats and Creaky Knees: Smart Strength With Charles Staley appeared first on Breaking Muscle.

Common Squatting Errors

The squat is a powerful exercise that should be included in most training programs. It is one of the three big lifts in powerlifting, and it is a fantastic exercise to target not only the glutes, hamstrings, and calves, but also your entire body.

In addition, the squat can tell us a lot about your mobility, stability, and motor control. In fact, I look at the overhead squat of every client who walks into my physical therapy clinic so I can assess those three qualities.

But what happens if you can’t squat properly? There are a few common errors I see when it comes to squatting:

1. Inability to squat below parallel (without the heels coming off ground)
2. Knees caving in
3. Upper back collapsing

If any of these sound familiar to you, you should work with a professional who can determine your issue and help you correct it. It could be as simple as training a different version of the squat (perhaps a goblet versus a back squat), or you may have to hone your work in on some more specific areas.

“I have taken someone who couldn’t squat to parallel and in thirty seconds had him squatting to his heels.”

Today we are going to focus on the first problem in that list – squatting to parallel – and the exercises you can do to remedy the problem. If you can’t squat below parallel (in other words, if your lift wouldn’t pass in a powerlifting meet), there could be a few reasons. The most common reasons are poor hip mobility, ankle mobility, or motor control.

Fix Those Hips

Poor hip mobility is most often due to poor postures and movement over time that have led to muscle imbalances and poor end-rage movement in the hip joint. At the bottom of a squat, you need to have a substantial amount of hip flexion. If this range is limited, you may not be able to hit parallel.

1. Foam Roll the Glutes and Piriformis

Sit on foam roller and cross your right ankle on your left knee as shown in the picture. Lean slightly to your right and roll your entire glute area. Do the same for your left side.

2. Hip Opener

This is a favorite of mine to open up the hips and work the end ranges of hip flexion. Go into a deep lunge with your back leg extended and knee resting on the ground. Place your hand on the inside of your front leg, holding your foot down, and use your elbow to push your knee out. Then, lean your body toward your front knee, moving around to really work that end range. Do this for about a minute and repeat on the other side.

A progression of this exercise is to do the same in the pigeon stretch. Make sure that you aren’t simply holding the exercise, but instead moving and leaning your body both toward and away from your front leg to really work the end range of the hip flexion.

3. Hip Flexor Stretch

This is a favorite hip stretch of mine. All you need is a stick or a foam roller. Check out this video for instructions.

Loosen Your Stiff Ankles

In order to obtain full range of motion, you need enough dorsiflexion at the bottom of your squat so your heels do not come off the floor. Dorsiflexion restrictions can be very evident in squatting, and these restrictions can occur due to an injury (new or old), tight or overactive calves, or improper footwear (heels, orthotics) to name a few causes.

4. Foam Roll Your Calves and Feet

You can use a foam roller, though I prefer to use a lacrosse ball or barbell as they are a little denser and get in a bit better. Simply sit on the floor with the roller or ball under your calves. From this point, you can either hold yourself up with your arms and roll the length of the calf or you can find a sore spot and make circles with your ankles to really get in there.

5. Dorsiflexion Ankle Mobility

Your initial set up will be the same as the hip flexor stretch demonstrated above, except you want to make sure the dowel or stick is directly in front of your big toe and just a couple inches away. Then, without allowing your front heel to come off the ground, lean forward so your knee travels toward the stick. When you can no longer do this without your heel leaving the ground, move forward so your knee goes just outside of the stick, continuing to lean forward as far as you can without your heel coming up. Repeat this for about ten reps, and you may or may not have to do this on both sides.

The Importance of Motor Control

Did you watch that self-test I included above? The overhead squat? Believe it or not, I have taken someone who couldn’t squat to parallel and in thirty seconds had him squatting to his heels. How?

I got him to do a simple exercise that fired up his central nervous system and got his stabilizer muscles working properly. This meant other muscles and joints didn’t have to take over and compensate for his poor motor control. The result? The full movemet done without difficulty. And the exercise he did was…

6. Bear Walks

The bear walk is such an excellent exercise for motor control that we include in warm up for all our athletes.

There you have it. Six exercises you can do to improve your squat range by improving your mobility, stability, and motor control. Which one worked for you? Post your results to the comments below.

Check out these related articles:

• Squat Therapy – 4 Drills for a Better Squat
• 7 Articles to Help You Achieve the Perfect Squat
• Reset Your Mobility With These 3 Essential Movement Patterns
• What’s New On Breaking Muscle Today

The post 6 Mobility Exercises for an A$$-to-Grass Squat appeared first on Breaking Muscle.

It’s always good to be prepared with information, though, particularly as a coach. When you work with numerous athletes of every level of ability, you need to be armed to the teeth with knowledge if you want to do any good for your clients. Knee injuries are perhaps the most common of all injuries I see, so it’s important to understand how the squat does affect the knee. Recently a study in the Journal of Strength and Conditioning did just that.

In the study, the researchers focused on pressure at the patellofemoral joint. That’s an anatomical term for where your kneecap rests on your knee. Injuries to this joint account for some 30% of all knee injuries reported, and pressure at this joint seems to have something to do with these injuries.

The researchers looked at various loads and joint angles of the squat exercise and how it affected forces at the knee. Since intensity in exercise science is expressed as a percentage of maximal strength, the researchers noted that maximum strength drops as squat depth increases. For this reason, the researchers tested the athletes’ maxes at all three squat depths they analyzed. They hypothesized that forces at the knee would increase as the squat got deeper, but that reduced maximal weight in the deeper squat would reduce the force evenly.

My own hypothesis was slightly different. I thought the greatest force on the patellofemoral joint would be when the knee was close to a 90 degree angle. That would be the point at which the body is farthest from the center of gravity, meaning it would require higher forces.

Well, we were both wrong. The force at the knee went up with heavier weights and greater squat depth. Even though the rep maxes were less (for some) at the deepest position, the force at the knee was still the highest. However, it should be noted that everyone’s squat form and leverages are different, so these results may not hold true for everyone.

For athletes without injuries, there is some important takeaway to keep in mind. Despite tremendous force at the knee, many people do heavy squats with a lot of depth for years and are just fine. The researchers noted that experienced lifters had reduced knee laxity, meaning the soft tissues of the knee joint were healthier than sedentary controls. So keep working your squat and listen to your body.

For people with existing injury or knee pain, these results also give us something practical to work with. It’s still possible, and in many cases favorable, to strengthen the legs by squatting. However, it’s best to start working on your squat unloaded and above parallel and then slowly increase the depth before adding weight.

References:

1. Joshua Cotter, et. al., “Knee Joint Kinetics in Relation to Commonly Prescribed Squat Loads and Depths,” Journal of Strength and Conditioning Research, 27 (7), 2013.

Photo courtesy of Shutterstock.

The post A Look at How Squatting Affects the Knee appeared first on Breaking Muscle.