Introduction
The Squat is one of the most fundamental movements in life. In fact, the squat is life. According to a study published on the National Institutes of Health (NIH), the ability to squat, specifically the ability to sit and rise from the floor, is linked to a person’s life expectancy. Studies have shown that individuals with lower Sitting-Rising Test scores (indicating difficulty with the movement) have a higher risk of mortality compared to those with higher scores. Not that I needed a study to tell me what is plain common sense, but it’s always nice to back up what my beliefs are with study results.
In my life, I have travelled the world from a young age, and this has given me the ability to make my own mind up based on what I actually have seen and experienced. In other words, if no study backed my belief, I would still stand 100% behind it. What I have seen is that people of all ages stop squatting and decline from there on out. This is the Western world. In Asia, older people still move like people in their 20s. They work while squatting, they communicate while squatting, and so much more. Of course, this is rapidly in decline, and on my last trip to Asia, I could see a stark contrast in obesity and the ability to move like a human should. There is no doubt in my mind that this is due to the Western influence, work, sitting, playing with computers, diet, mentality, and more.
Enough about that, this course is created with the intention to change all that and make the squat a part of your life again. My intention is to provide the knowledge and information so that you will not only master the squat, but you will love to squat and without pain, no matter your age. If the squat is already part of your life, then I hope to bring new ideas and wisdom to the table and make your training exciting again.
Master The Kettlebell Squat is for everyone. I have heard it many times before: “I am too old to squat”, “My doctor said I don’t have the range of motion”, or some other excuse. No one is too old to squat; if you are breathing, then you are able to regain your squat. It all comes down to knowing what to do, how to do it, what to look out for, and investing the time while remaining dedicated to making progress. Leaving the ego at the door and not jumping into the deep end.
I’ve helped many people across the world to regain their squat ability, improve their squat, and make the squat exciting. Without further ado, let’s dive in.
External References/Studies
Ability to sit and rise from the floor as a predictor of all-cause mortality
Brito LB, Ricardo DR, Araújo DS, Ramos PS, Myers J, Araújo CG. Ability to sit and rise from the floor as a predictor of all-cause mortality. Eur J Prev Cardiol. 2014 Jul;21(7):892-8. doi: 10.1177/2047487312471759. Epub 2012 Dec 13. PMID: 23242910.
https://pubmed.ncbi.nlm.nih.gov/23242910
How can strength training build healthier bodies as we age?
Benefits of Squats for Older Adults:
- Builds and Maintains Muscle Mass: Squats are a compound exercise that works multiple muscle groups, helping to counteract age-related muscle loss (sarcopenia).
- Improves Mobility and Function: Squats can improve flexibility, balance, and coordination, making daily tasks easier and reducing the risk of falls.
- Strengthens Bones: Resistance training, like squats, stimulates bone density, making bones more resilient and reducing the risk of osteoporosis.
- Enhances Cardiovascular Health: Strength training, including squats, can improve blood pressure and overall cardiovascular health.
- Improves Quality of Life: By maintaining strength and mobility, squats can contribute to a more active and independent lifestyle as you age.
https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
Three-dimensional motion analysis of ten common Asian sitting positions in daily living and factors affect range of hip motions
Ganokroj P, Chaowalitwong J, Kerdsomnuek P, Sudjai N, Lertwanich P, Vanadurongwan B. Three-dimensional motion analysis of ten common Asian sitting positions in daily living and factors affect range of hip motions. BMC Musculoskelet Disord. 2021 Jul 12;22(1):618. doi: 10.1186/s12891-021-04487-z. PMID: 34253220; PMCID: PMC8276444.