To squat or not to squat

We've had quite a bit of feedback on our squat analyses and our recent 1RM attempts.  Chris, Stinn, Jamie, Scott, and Ralfe have been particularly helpful with suggestions and observations on form.  As Nancy has mentioned, we are in the midst of moving toward max strength.

I think there is a real case for us to replace free standing squats in the program.  I have balance and flexibility issues.  Nancy has back issues.  Personally I am thinking about going over to squats on the Smith Machine.  It removes the balance element, and I go deeper, the real key to good muscular development.

Of course by doing this, I'm dropping the functional benefit of getting the exercise down.

Comments

[Ralfe Sean]

Not only that, Bud. But that Max is not comperable to a competion squat. In powerlifting, there are three referees. One on each side and one in front that controls the squat. The opinion of two out of three determine whether it is an acceptable squat. If a spotter even touches you or the bar it is disqualified. Using any alternative to a free squat does not yield a comparable squat record for your weight class.

[Chris D.]

Bud - I'm going to side with just about everyone else...don't go to the smith machine. Work on your flexibility and single leg work. I believe the single leg work has helped me out a TON! On the flexibility issue let me send you an e-mail about that. I think I can help you there.

[Bud Gibson]

Ralfe, thanks, I'm mainly concerned aboout getting the benefits of the exercise.

Chris, thanks for the offer of the email. I think I could definitely use it.

[Scott]

Bud,

I share the balance and flexibility issues, which are most apparent in the squat. I'd suggest a mixed approach, rather than 'all Smith' or 'all free'. There's no point doing them if you don't look forward to it.

Another method that you may wish to consider throwing into this mix is the bottom-up squat. Set the pins of a rack to the low point (hips below knees) and push up from there. This doesn't alter the flexibility, but it does remove some of the balance component. Downside: it puts a fair bit of stress on the lower back (at the start of the movement).

[nancy]

Switching squats is certainly something for us to think about. We need to remember why we are performing the exercise in the first place.

[Bud Gibson]

Scott, I remember you writing about bottom-up squats. It seems we should be mixing up a little. I like the idea of developing the capability to squat.

Nancy, I agree, particularly given where you are trying to go. We should email and try to get a strategy together.