Second Nature Fitness

nopityfitness asked: I think a more valid question is... Which is better, the front squat or the back squat? Back squat allowing more weight, front squat requiring more mobility/postural integrity. Which is more valid?

This is also a much debated point in weight training. If you’re familiar with Mike Boyle, he’s made a career out of grand, sweeping, and controversial statements in this arena. First it was “never back squat again, only front squat!” Then it was “I was wrong, front squats are bad, only Bulgarian split squat!” The logic is that the back is the limiting factor in squats, not the legs, so the front squat is a better lift (than the back squat), as it puts more demand onto the spine, while limiting the overall weight. After experimenting with that for awhile, Boyle decided the front squat is still limited by the same issues as the back squat, so he began to poo-poo both lifts. With Boyle, it is a question of goals: he almost exclusively trains high level hockey players, which of course means highly trained athletes with very specific needs. These needs are met most effectively and safely by the split squat, as hockey players require explosiveness and stability predominately from a single leg position.

I’m not saying Boyle is wrong, he’s an educated guy with some valid points, but his perspective is warped by two common issues in the strength and conditioning research world, the first being that he trains almost exclusively one type of high level athlete. This abounds in s&c research. Who do you think are the usual subjects in university tests? College students/athletes. And for more “underground” s&c coaches like Boyle and Cressey, they stick to their clients, who are usually one type of athlete with specific needs. Again, their research is valid and extremely helpful in their field, but does not necessarily apply to the larger public.

The second issue is that of celebrity: fitness is a tough industry, and if you want to make it, you’re going to have to be willing to have a sparkling personality and/or make some bold statements to catch people’s eyes. Common sense and non-dramatic dissemination of information don’t exactly attract a lot of followers. Catchy one-liners and shocking statements do (let my tumblr stand as an example of this quandary). So whether Boyle is aware of this or not, he definitely sells more books and fills more seminar seats when he makes bold, controversial claims like “never squat again!” I can’t fault the guy, it’s a discussion worth having and it doesn’t hurt to pad that pocketbook.

Back to the original point: it’s again a question of goals - the back squat is crucial for almost all beginners, but so is the front squat, though many do not have the postural integrity for it out of the gate. The back squat is a fantastic way to move a lot of weight, but for certain body types, it can be potentially injurious when you get to elite level poundages. The front squat is great for spinal strength, and essential for building your Olympic lifts, but suffers from many of the same limitations as the back squat in terms of spinal integrity. The split squat is great for athletes, and a valuable addition to a normal program, but not a necessary replacement for the squat, unless you are a high level athlete who’s sport requires it, or have a freaky body type.

My two cents.

Squat v. Deadlift…The Eternal Debate

Strength junkies have been debating the merits of these two lifts for, well, probably as long as the lifts have been around. Some claim the squat is the superior lift for its total body recruitment and hip mobility component. Others argue that the deadlift is king for its brutal simplicity and CNS demand.

I’m asked to weigh in on this argument on a regular basis and my answer is, inevitably, both. If you’re a novice/intermediate lifter (which we all are, stop lying to yourself), you should be doing both of these lifts on a regular basis, barring some physical issues.

When it’s all said and done, though, here’s the truth: everyone needs to do squats. It’s the first thing I teach new lifters (or anyone, really), and the first movement I evaluate all clients/athletes on (sorry Internet grammar police). It is a lift that should be done correctly and consistently to build strength, mobility and muscle.

But the deadlift is unbeatable and essential when it comes to building raw strength. If your goal is to get stronger, lift heavy shit and generally be a bad motherfucker, you need to deadlift and you need to do it right. If you want to get into Olympic lifting or strongman/woman, you need to have a good deadlift. Is it essential to have a heavy deadlift if you’re a 70 year old grandma? Not necessarily, but you should still deadlift, as it is a biomechanically crucial movement - just like the squat.

So which is the better lift? I can’t say, but you can decide which to emphasize by determining your goal and creating a program to implement them.

Too many people look at the world as the way it affects them, instead of the way they affect the world.

(Source: nopityfitness)

Article on Mindfulness in the new Performance Menu mag

I wrote an article on using mindfulness practice in max effort lifting for the April issue of Performance Menu. It’s one of the best resources out there for weightlifting and coaching (I would say that even if I didn’t write for them!). Get into it!

(Click on picture for link)

D’oh.

Apparently I wrote this back in January and never posted it. Not particularly topical in terms of New Year’s resolutions, but relevant nonetheless.

  What’s next? Sure, we all start off with the best of intentions: salads, hours upon hours in the gym, self-denial and a whole lot of stick-to-it-ness. But after a couple weeks, maybe a month or two, we start to fade - fall back into old patterns, missing gym sessions, sneaking treats and burning out. How do we avoid this seemingly inevitable downward spiral? 

The first step is well-thought-out and thoroughly planned goals. The more defined and structured our plans, the more likely we are to stick to them. It’s human nature to blur the lines, to take advantage of ambiguities. Write out a list of goals, decide which are the most motivating for you, and create a plan.

Know yourself. When you’re choosing goals and writing up a plan of attack, pay attention to factors such as how much time you’ll spend in the gym, what kind of equipment you’ll need. Basically, you need to make it easy for yourself. Anything that may seem like a minor bump in the road at the outset will likely become an insurmountable obstacle if you don’t plan for it. Choose a gym that’s nearby and that you feel comfortable using. Schedule times that work with your schedule - around work, family and social commitments. 

Balance. It might sound strange, but limit yourself. As we plunge headlong into new fitness ventures, it’s common to over-commit - to put ourselves too much into our workouts, to set a pace we can’t possible keep up. Burnout is inevitable, and can lead to injury (either from lack of preparation or overuse) or emotional or mental fatigue. Setting a pace and schedule that you can maintain is crucial in achieving your goals.

Take these three tips and apply them to your New Year’s resolution. Create yourself a plan that’s fun, motivating and directly related to thought-out, real goals. Instead of haphazard guesswork and conjecture, give yourself a well-planned schedule to keep up all your New Year’s resolutions!