To Squat or Not to Squat? (Part 2)

Hail to the Dinosaurs!

Two quick notes, and then we'll talk

1. The October Dinosaur Files

Here's the link for the October issue of
the Dinosaur Files in PDF format:

We're also going to release the little
monster in Kindle format. That should
be ready soon - and I'll send an email
when it's available.

Let me have your feedback on this
month's issue!

2. My New Training Partner!

I went to the local zoo a couple of days
ago and tried to recruit a new lifter.

Check out his photo on my Instagram

3. To Squat or Not to Squat (Part 2)

On the training front . . .

We received a ton of feedback from Dinos
around the world in response to yesterday's
email about a Dino who has problems with
the squat but can do Trap Bar deadlifts and
leverage leg presses without pain.

So the question is, does he tough it out and
do squats -- or find an alternative exercise --
or skip any kind of squatting altogether?

Here's what some of you had to say:

1. Not necessary unless he powerlifts!

"I think unless he's planning on competing
in a powerlifting meet, there's no real reason
he absolutely HAS to squat.

That being said, some time rolling around on
a lacrosse ball would probably take care of
that piriformis pain. I know it does for me!"

Jim Arkuszweski

2. Try pause squats.

"I too have long legs. I use an isometric hold
(pause) at the bottom. And I don't go beyond

John Bohlig

3. Reduce the weight and work on form!

"I think he should dial back on the weight
progression and  pay more attention to form,
only adding weight to the bar when the desired
reps are completed in perfect form. Isn't that
what Grimek would say?

And those bodyweight squats you teach are no
joke. Have him give the deep knee bends a try."

Adam Schreiner

4.  Find a substitute exercise.

"Although it's one of my favorites the ability
to squat is not the be all and end all. If he can
perform the Trap Bar deadlift, then do that. Ditto
for other variations such as hip belt squats or
front squats. No point in beating yourself up over
it unless like me you compete in powerlifting."

Chris Martin

5. Look for an exercise that does not cause
joint pain.

"To squat or not to squat. Lifting should be a
safe and enjoyable pursuit. It is one thing to put
yourself through a hard workout using good form,
and feel a bit sore a few hours later or the next
day (the kind of muscle soreness you know is
doing you good) -- but if you're doing a
particular exercise and it is causing joint or
orthopedic pain, that's not good.

I would try other exercises that do not cause
joint pain. Trap Bar deadlifts are a great exercise
and really work a lot of muscles.

Dumbbell squats are a great challenge as well,
and a great alternative to the back squat.

Use the exercises that help you get stronger
and improve your health. Discard the exercises
that cause pain and damage your body."

Jim Figurniak

Those are all excellent points, and great advice
for any Dino who has serious trouble doing squats.

A big THANK YOU to everyone who sent in a reply.

We'll cover some more thoughts from your fellow
Dinos tomorrow.

As always, thanks for reading. If you train today,
make it a good one!

Yours in strength,

Brooks Kubik

P.S. Dinosaur Dumbbell Training has plenty of great
exercises -- including some terrific dumbbell squat

P.S. 2. Dinosaur Bodyweight Training will teach you
how to work your legs super hard with old-school
bodyweight exercises:

P.S. 3.  My other books and courses are right here
at Dino Headquarters:

P.S. 4. Thought for the Day: "Train for today,
tomorrow and 50 years from now." -- Brooks