Mentioned at various points on this particular site, the Zercher Squat has been described by many as one of the most effective but painful methods of building big quads. Uncomfortable to the nth degree, this lift isn’t exactly the most popular amongst gym goers. A point which leads us into today’s post. Why invent such a painful method of lifting? When did it come about and why has it remained with us today?
The passing of Dr. Fred Hatfield in 2017 saw the passing of one of the lifting community’s most prolific coaches. Known as ‘Dr. Squat’ thanks to his own immense strength, Hatfield also helped to popularise scientific forms of training. The above article, written sometime before 2001 is perhaps the most comprehensive guide I’ve come across dealing with different types of squatting. Hopefully you’ll enjoy it as much as me!
“Wrap a band around your bicep until it begins to go numb, then pump out 30 reps with a light weight… Trust me, the pump is worth it.”
These are not the words of an enlightened man but rather my first experience of Kaatsu or Blood Restriction Training. Brought to my attention by a training partner whose grasp of science is not always the strongest, Kaatsu training has grown in popularity over the last decade. While my friend’s description may seem appropriate at first glance, there is quite a lot more to this training system than first meets the eye.
With this in mind today’s post seeks to answer three simple questions: what is Kaatsu training? How was it created? And, perhaps most importantly, should you try it?
Forced Rep, Negatives, Free Weights & Machines – People have called me mad. They say no sane man would inflict my degree of discipline on himself. Perhaps they’re right, but I feel that extremism in the quest of your best is no vice.
If I seem to be in be in the iron grip of Spartan self-denial, it’s only because I’m convinced that’s what it takes for me to compete with the greatest bodybuilders i the world. The monsters out there today strain the very definitions as to what constitutes a human being, so I simply have to lift myself that much further beyond mortal effort just to stay with them, not only in training but in diet and lifestyle. If I can discipline myself more than the next guy, I will someday beat him.
Image Source.
Just this week we spoke about Dr. Karl Klein and his 1960s research on the back squat. As a quick reminder, Klein found that squatting below parallel or pushing the knees over the toes was detrimental to the knee’s stability and long term health. Klein and those following in his wake advised against full range of motion and stressed the fact that knees were not to go over the toes when squatting.
Though discredited in later decades, Klein’s ideas are still prevalent and are perhaps the cause of contemporary fears surrounding the back squat. Disregarding everything that Klein fought against, today’s post looks at the Cyclist Back Squat, an often neglected exercise that not only requires squatting below parallel, it necessitates bringing knees over the toes (Gasp!). Today we’re going to examine what this exercise is, what its origins are and why you should include it into your own training.
The passing of Dr. Fred Hatfield in 2017 saw the passing of one of the lifting community’s most prolific coaches. Known as ‘Dr. Squat’ thanks to his own immense strength, Hatfield also helped to popularise scientific forms of training. The above article, written sometime before 2001 is perhaps the most comprehensive guide I’ve come across dealing with different types of squatting. Hopefully you’ll enjoy it as much as me!
Mentioned at various points on this particular site, the Zercher Squat has been described by many as one of the most effective but painful methods of building big quads. Uncomfortable to the nth degree, this lift isn’t exactly the most popular amongst gym goers. A point which leads us into today’s post. Why invent such a painful method of lifting? When did it come about and why has it remained with us today?
An exercise designed to enact as much pain as possible.
That at least is the thought that almost inevitably runs through my mind during a set of Bulgarian split squats. Heavy squatting? Fine by me. Heck throw in breathing squats for fun. I can grind through that. But high volume split squats? That’s an altogether different story.
By the tenth rep, I’m a sweaty mess. My quads are burning, hip flexors being stretched beyond belief and I’m making internal deals with myself about the next rep. Only three more reps then we rest…promise!
What keeps me coming back to the exercise again and again? Its sheer effectiveness.
Here is an exercise that overloads the quads, improves flexibility and prevents to a large part, any degree of cheating. Try leaning forward too much on the Split Squat and you’ll end up on the floor toot sweet. An experience many of us have encountered at one point or another.
Who then is responsible for this oh so necessary evil? When was the exercise created, who popularised it and what is the correct way of doing things? Stick around, and you might just learn a few things.
Having briefly discussed the history of the back squat some time ago, efforts were made over the past few days to create a similar account for the front squat. Sadly, perhaps owing to the popularity of its older brother, histories of the front squat are virtually non-existent as many writers seem to take its existence as a simple fact.
Nevertheless it is clear that all exercises are created at some point in history and with this in mind, I went trawling through old Physical Culture magazines and a selection of secondary books on the topic.
Mentioned at various points on this particular site, the Zercher Squat has been described by many as one of the most effective but painful methods of building big quads. Uncomfortable to the nth degree, this lift isn’t exactly the most popular amongst gym goers. A point which leads us into today’s post. Why invent such a painful method of lifting? When did it come about and why has it remained with us today?