Squat Motivation Thread
I think what sidetracked Kurite's thread on squatting was the reference to "Asian" in the title. I'm interested in squatting (both as a form of sitting and as a natural form of exercise) but don't want this thread to focus on discussions of the physical differences (such as leg/torso ratio and muscularity) between Asians and Europeans/Americans, except when discussing how physical limitations can be overcome or the differences between "Asian" (aka "third world") and "Western" style squatting, nor do I wish to get into a negative line of thinking of what we cannot accomplish or how it is not perfectly "proper" as compared to what thin Asians can do. Instead, I'd like this thread to be about what we CAN accomplish and tips, positive info and motivating stuff we can share on the subject. I'm not talking about seeking perfection here, I'm talking about doing the best that we can do. I'm not ignoring individual limitations, I'm trying to take them into account and help people adapt as necessary so as not to get stuck in a rut of focusing on limitations. I'm seeking encouragement and reminders to do squat sitting and exercising--not discouragement--because I don't do it as often as I'd like. Feel free to share tips, images, histories, science info, etc. on squatting. Tangents about other natural forms of sitting and exercising are OK, though the main focus should be on squatting.
Squatting apparently comes naturally to infants:
The squat is a natural instinct movement that we unlearn as we grow older. Of all the movements we use, the squat is probably the most important to master because of the incredible mobility and strength it offers. Here's an example of a great squat:
(from IF YOU CAN'T SQUAT, YOU WILL DIE EARLY.
http://www.crossfitfredericton.com/fredericton-exercise/2007/8/9/if-you-cant-squat-you-will-die-early.html)
...and to all primates:
One adaptation to enable squat sitting in those who can't get their heels all the way to the ground is to squat on your forefeet with the heels slightly raised, like one of the fellows in this image is doing:
. This is called "Western squat," even though the person doing it in this case is Asian.
Here's a Western/Asian squat mix:
Some American weight lifters found they benefited from squat sitting:
You'll notice that in third-world countries, there will be a lot of situations where people are hanging out or working, and rather than sitting or kneeling down, they squat. They can sit like this comfortably for hours. It seems like a simple thing and can be easily overlooked, but try it some time. The average North American adult can't even get into this position, let alone stay there for any length of time.
...
After my guys started developing their third-world squat technique, they started to notice something: Their performance in the weight room was improving. Deadlifting off the floor with a neutral spine and squatting deep suddenly felt like second nature. Lower back pain diminished. ....
If you couldn't keep your weight off of your toes and barely got your thighs to parallel before you started tipping over backwards, you have a fairly severe degree of immobility.
If you're at this level it'll be challenging, if not impossible, to squat down with your heels on the ground. Your goal here is simply to attain this.
In order to prevent falling backwards, grab onto something sturdy in front of you, like a doorframe or a handrail. While maintaining a neutral spine (sternum high and brace those abs!) grab onto whatever's in front of you and lean back on it, pushing your butt out behind you. ....
(The Third-World Squat by Craig Weller, http://www.tmuscle.com/readArticle.do?id=1856085&cr)
This video gives tips on how to do "the Asian squat," though it also shows Westerners and people of African descent doing it, and thus suggests that people of various backgrounds can do it, but your leg/torso ratio may limit you to
"Western squat":
http://www.youtube.com/watch?v=gWTmg4dHiKg&feature=player_embedded. One of the tips they give is to use a wide stance, which I also suggested in another thread. I prefer Asian/third world/traditional squat myself and it's one of my favorite ways of sitting, because it reduces the stress and pain in my back.
Esther Gokhale warns against trying to force a full squat if you can't do it:
"don't try to force a squat. In most situations you can do the job equally well with a modified squat (on foot flat on the floor, the other on the ball of the foot). The times squatting does help are childbirth and evacuating your bowels. In these situations I recommend using some extra support under your heels - this makes squatting easy on the ankles and back. For other situations like certain squatting Yoga poses, I recommend not going all the way into the pose." http://conditioningresearch.blogspot.com/2008/11/posture-functional-training-and-b-squat.html
Bryle Lane developed a squat lift he called the "B squat" for people who have difficulty squatting with their heels flat:
http://www.ironsports.tv/bsquat.htmlAnother alternative for lifters who have difficulty squatting fully, such as those with short torsos, is to put a board or other lift under the heels, at least to start with:
http://www.davedraper.com/squatting-with-raised-heels.html.
"Why Squat?" by Jon of Crossfit,
http://www.crossfitleman.ch/exercises/why-squat/
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). 
: My guess is that it's the fat more than the protein of the insects and small animals that the female GPs are after when they want to get pregnant. I cringe every time I hear a naturalist say "It's a good source of protein" when referring to insects and other small animals and fish in the wild. All carnivorous and omnivorous mammals, including hunter-gatherers, seem to preferentially seek out sources of animal FAT more than protein. So the dingbat naturalists and scientists should be saying "It's a good source of FAT," which would of course shock the TV viewers, and thus it isn't likely to become commonplace anytime soon.]
Sept 2009
