041709 WOD

"Jackie"

For time.

1000m row
50 thrusters (45lbs)
30 pull ups

Benefits of the Squat

Every muscle works when you Squat: legs move the weight, abs & lower back stabilize, upper-back stays tight, arms squeeze the bar, etc. The Squat is a full body exercise.

• Builds Muscle. You can use heavy weight when doing the Squat. Heavy weight means more stress. This stress causes a hormonal response: increased testosterone levels. Meaning more muscle.
• Leg Strength. Squats strengthen your legs by working them through a full range of motion. This helps all sports but also daily activities. No more bending over to pick up an object, you can just Squat.
• Hip Flexibility. While you need hip flexibility for Squats, once you have this flexibility, doing Squats maintains it.
• Knee Stability. Squats done with proper technique, with the bar coming below parallel, strengthen your knees.

Squats & Knees. “Squatting deep is bad for your knees”. That’s a myth you’ll hear a lot. Some will advise you to do Partial Squats, staying above parallel, to avoid knee injury. This is wrong info. Wrong.

Your knee joint is strongest in a fully flexed or full extended position, not the positions in-between. Partial Squats only strengthen your knees & quads, not your glutes & hamstrings. This causes muscle imbalances & thus injuries.

Millions of competitive weightlifters Squat deeper than described in this article. If you have knee pain from Squats, you’re using bad technique or you lack ankle/hip mobility. Squatting deep is never the cause.