SQUAT EVERY DAY

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It's not enough to make the movements strong. You have to use the movements, every day, as part of your normal PHYSICAL existence. Sully explains why YOU should squat every day.
WRITTEN AND PRODUCED by Jonathon Sullivan MD, PhD, SSC
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[@lazur1]

This is the best movement-related advice I've received in years.

[@johnpymn9869]

NEVER squatted until I found starting strength in my mid to late fifties,, now its my FAVORITE lift along with the Press and the Deadlift,,, I was a Bench Press BRO most of my adult life,, soon to be 63 and NEVER felt stronger.

[@billybob1620]

I’m 53. It was dead lift day today. I warmed up with sitting in a very low squat for four minutes.. going to start doing this and working on my mobility and comfort down there.

[@emilywormuth2192]

I needed to hear this. With the help of a great coach, I've squatted my way away from a likely knee replacement over the past year and just hit a 135 lb PR on the eve of my 59 b-day. Yet, I'm constantly hoisting myself up from a chair by gripping the arms. In the words of a very smart friend, "Not no more!"

[@SolRC]

I am a 47 years old skateboarder. I do the ATG knees over toes workout twice a week. My knees have never felt better and my range of motion including squats is as good as it was in my 20's. Thank you for all your excellent info doc🤙.

[@jackiealv6547]

You are welcome at any time in our house (with 2 kids and 2 birds flying freely inside ) to pick up lots of things constantly falling on the floor 😩. Thanks a lot for making these videos . I’m a 44 yr old mom with chondromalacia patella and arthritis who was used to work out , did burn boot camp for a while and CrossFit for a short period of time but now I’m learning and trying to stay active in a more safe way . I’m learning a lot from your channel . Thanks again

[@grlaun]

Well said and a keen observation. Sully has adhered to the old adage: "Physician, heal thyself." With aplomb.

[@robdixson196]

I also see a lot of people on KZbin advocating developing a deep resting squat(Asian squat) The things they say about it just make sense. I once worked with an 80 year old Chinese guy that did it all of the time. I would see this guy 50 years older than me effortlessly dropping down into rising and out of this position he was often RELAXING in. A position i couldn't even access enduring extreme pain in the attempt. I am really convinced it is something well worth working toward.

[@courrierdebois]

First exercise of the day: Malasana/Front Fold sequence... and yes, use opportunities.

[@gcruishank9663]

Yep doing heavy squats is very beneficial indeed.

[@BT-be8rh]

I fortunately have a job that presents the opportunity to squat several times during the day. I also start my day by doing the squat position for 5-10 minutes. FYI- I'm 63

[@agg8355]

I’m a police officer and recently I’ve been making more efforts to squat down in full gear when the opportunity presents itself. It’s restrictive, but definitely helps, and I feel much more mobile and free moving. Thanks, Sully!

[@common_sense2022]

One thing that would help you squat deeper is if you had another man's caulk underneath your bare ass. Most cops prefer analFaulking in the locker room, getting some shaft before your shift.

[@common_sense2022]

Have you tried using lube? That should help you for the difficult times, like squatting down onto two caulks at once... Or one much bigger blacker caulk.

[@tdc3rd]

Here here - such excellent advice! I’ll bet I’m not the only one that knows many who just quit moving in general … much less using whole-body movements. Everyone can improve in this regard, including me. It’s sometimes hard in this world of conveniences to forget how these magnificently effective and powerful our bodies are. It’d be a shame to waste them!

[@deb7300]

Yesss. Great idea. Just watching you unload the barbell made me realise I bend over to unload it. I will squat more every day from hereon. Makes perfect sense.

[@carstenbisgard7969]

Thank you so much for this great video. After irregular visits to the gym, starting at age 68 a few years after a stroke I decided to start training regularly at home during the corona lockdown. So in my new home gym I started doing 531-training on the 4 majors. I was very satisfied to see my squat increasing to 12*80 kgs on a +-day. However, on the next squat day I recorded a small video of my squats, which cost me all my confidence and joy: I was not squatting atall. I was doing shallow knee bends. Really an eye-opener, that small video clip! So now I train hi-rep body weight squats and study my 3 yo granddaughter, who does squats as the most natural way to lower herself for picking things up from the floor etc. And now I know what sore quads feels like! Yet, inspired by this magnificent greysteel video I have taken up squatting on any occasion when to pick up things from the floor. Thanks, Sully. Looking forward to further inspirational videos.

[@SwingingInTheHood]

I don't lift weights -- I'm a bodyweight guy. But your video here resonates with me 100%. I started incorporating squats into my daily workouts about 2 years ago, and noticed, like you, that I rarely used them in my daily life outside of workouts. As I began to squat more in my day to day routines, I have become more comfortable doing it (prior to 2 years ago, I'd say it that was nearly impossible). Slightly different story with reaching up. I develop shoulder limitations a few years ago that made lifting my arms above my head very difficult and painful. But, I continued doing it, despite the pain and discomfort. Today, as I work through these issues, it is still difficult, but I'm getting better at it. The morale of the story -- use it or lose it. Keep squatting, keep reaching up. It will only make you stronger.

[@ianlomas625]

Had my hip and knee replaced over the past couple of years. Bought your book along with Starting Strength. Squats definitely a problem but I changed to box squats and although not using anywhere close to the weight you move, I am getting stronger bit by bit. This was a good wake up call. Thank you

[@gregpeterburs4155]

Had both knees replaced over the last 2 years , it has been a challenge but I keep pushing myself . I kept the box squats at 135 for high reps but I just wasn’t getting anywhere, so I decided to go to 185 for 12 and I started improving. Also I do hip squats, kettle bell squats, TRX squats, and leg extensions. Legs twice a week , but it’s very hard to recuperate but I keep pushing. When I was in my 50’s and 60’s I could easily squat 475-515 for reps ,I guess those days are gone 🤔

[@clivegower-collins9012]

Before the world starting locking down, I had an amazing vacation with my wife, we went to Hanoi. For the first few days I dreaded eating out because a lot of the street cafes and restaurants used "kiddie stools" . I ate with my knees in my armpits, and when it came time to stand would check nobody bore witness to the performance. After a few days I forgot about it as I was deep squatting with ease. I could feel the difference in my general movement. To this day (I'm 60) I squat for 15 minutes or so so every day at least once. It has helped with negotiating stairs and more

[@matthewdenson3911]

I ran across this video a few weeks ago. I've had chronic lower back aches/pain for years. I'm a desk dweller for work and it has taken a toll. I saw this and thought can't hurt I'll start doing a handful of body weight squats each day. I did a few the first morning as I was making coffee, etc. By lunch I realized I didn't feel my lower back. Why hasn't I tried this before. I've subscribed and I've taken another step of doing some basic body weight only exercises a few times a week. we will see where this goes. Thanks!

[@GreySteel]

This makes me happy.

[@dreamrider2956]

I pause the video about 3/4 of the way through just to absorb what you were talking about. And lo and behold I too don’t squat ever outside the gym. I’m gonna make every effort to emphasize squatting outside the gym as much as possible. Everything you say here makes perfect sense. I avoid squatting typically because my knees creek or I get a sharp pain without warming up like I would at the typical gym session I’m assuming that this should subside somewhat overtime as long as I keep emphasizing squat movements throughout the day. This is why I love this channel, keep up the good work.

[@melanietidman407]

One thing I love about Dr. Sullivan is that he is so right on! I too have been lifting in the gym but then avoiding the squat during my daily life. How crazy is that! Thank you Dr. Sullivan for speaking to us in such practical and life-altering ways.

[@keithrussell6499]

Sully, been following a while since adopting the SS method and reading your book. Thanks. As for using squats, I recently was on tour with a band. 8500 mile trek from FL to NE to ME and back. Day in and out, load the trailer, luggage, gear in and out. Squated and deadlifted several tons over the course of 7 weeks. Great to see how well, at 47, 6'4" 240lbs, I out moved and out worked the rest of the band. I partly took on the roadie job, just to keep active. I think I was far better prepared for it. Thanks for all you do to spread the work about becoming a Master's Lifter. Be well!

[@JohnBullard]

We were built to stretch the psoas each day by squatting to empty the bowels. Using a toilet removes the corrective stretch. I recommend the SINK SQUAT because it's easy to remember every morning to grab the rim of the sink to lower into and stay in the squat. Stretching the calves first makes it easier. Over time the ass to grass squat should be recovered. I used this method after a knee injury from losing an encounter with a Prius, while riding the bike. I'm still riding the bike.

[@gesiisak3120]

Thank you sir! I have been training 18 years based on this 4 lifting routines and this system is incomparable to anything else in the gym

[@donwetherell8738]

Great advice, I’ve had 2 arthroscopic ops on torn miniscus. At first I wouldn’t squat, but now I do it at every opportunity, even when watching your video! ❤

[@kf6pfk]

I have a decent barbell squat, but like you, I found that I just didn't squat anymore in daily life. For me, the problem was that I was just too tight to squat for any length of time without cramping up and it just becomes too painful to continue. My fix was that each morning I'd take a kettlebell weight, about 30lbs, and get into a full deep squat. From there I'd roll around and move as much as I could while in a full squat. It took several months, and I had to be careful not to overdo it, but I got my comfortable full squat back. I'm still working it every day, but it's nice to have my squat back, along with comfortable movement while down low. It really adds to one's quality of life. Working to stretch those tendons and joints is an important, and often neglected part of aging gracefully. Thanks again for the good work Sully.

[@GreySteel]

Thanks for watching.

[@doumkatekz]

Trying to remind myself and do his every day, keep my knees on board. I hadn't in years before greysteel

[@chrisfeudtner7865]

Such an obvious (in retrospect) observation. Training the movement vs using the movement is a great distinction. Thanks for pointing this out … I’ll start squatting!

[@GreySteel]

Thanks for watching.

[@takedown6470]

Great advice. I'm 58 and strength train 5 to 6 days a week including full range of motion squats. Recently I've been working on my flexibility and began squatting down to pull weeds , pick up boxes more often.

[@strongwithraj]

Great video.

[@althompson2503]

Exactly right. I noticed that I was pushing off when getting up. This is way better, thanks!

[@billking8843]

I am 62 and still have no trouble with deep squats but somewhere along the way I lost pullups and it is a huge battle trying to get them back again. So many 'natural' movements are very easy to lose and very hard to get back again

[@terrytaz8914]

Just found your site. This one pertains to me,surely. Im 63 and after 40 yrs wrenching on Ford products, trying to rebuild my somewhat worn out vehicle. Im gonna implement this idea,starting...now! Thanks dude!

[@GreySteel]

Excellent. Do it Terry!

[@webbie592]

Lightbulb moment for me, thanks doc

[@And1Mell]

Yeah wow. Being able to move through the full range of motion of ones limbs is a sign of functionality, amazing. How has functionality bypassed so many people lifting heavy and/or "working out". For me that has always been the point. I have always focused on exercise, as in training for health and wellness, rather than just training to get a workout.

[@Klunker1]

Excellent advice on squatting. 76 years old and I use Kettlebells for strength training and goblet squats are a big part of my workouts. As part of my stretching I do Asian squat daily for flexibility.

[@digitalsublime]

This was really good info. I usually warm up with several body-weight squats followed by a ton of also bodyweight tight braced good mornings. Fore press and bench days high rep light resistant band YTWL. Then of course the progression with weights for each. The Art of the Warm Up..🤙

[@acornsucks2111]

Good video. Practical insight. Not the typical "you need to get with it." pep talk.

[@whomadethatsaltysoup]

Good advice. I perform the 'Asian squat' every morning when I'm shelling eggs at the food waste bin. Again, a very functional, and relaxing exercise that gives your hips and lower back a good old stretch. I get into this position as often as I can to perform other low level tasks. I notice all your exercises are pushing actions. What about pulling compounds? Rows, pull-ups and the like?

[@xaiverbrown9494]

Great channel hope it goes viral

[@STUARTHAGERMAN]

I've been doing this too!.... changing habit immediately

[@GreySteel]

Excellent.

[@JBravoRebel]

great share and insights

[@ignoranceisnotatrend4669]

Great advice 👍🏽im 51 and im going to start your idea of squatting through out the day or whenever I can 👍🏽👏🏾

[@shawnh6740]

I noticed this also. But I noticed this AFTER I started squatting in daily life again. This happened after I added front squats back into my program for my light day squat in H-L-M. Somehow the front squats made me feel less hesitant to squat in daily life.

[@jeffreybabino1411]

Hi Dr Scully I have been doing something similar to this at work my job is very physical up and stairs and ladders and the squatting thanks

[@tysonelite9561]

I squatted every day for about month or so, and my legs felt amazing. My knee pain was gone, I felt really springy in the legs, and it caused my heavy squatting workouts to improve and do much better. It really works

[@thurstonslaughter9163]

I totally agree

[@JoelP1961]

Great post, I’ve noticed exactly the same thing. I’ve made a point of squatting down during my normal daily activities.

[@GreySteel]

Thanks, Kentuck!

[@johnsonr9]

Appreciate the info! Love your channel and book. You certainly deserve more subscribers.

[@byronyoung5644]

You are the man. Exactly my thoughts after you told me!!

[@beowulfvladmax7710]

Cool channel. I'll be tuning in. Old boy here. Older than you. 72 almost (next month). But I've destroyed my body with extraordinary and ludicrous lifting in my misspent youth. 1,500lb. Leg presses for 12 rep sets, 540lb. Benching. 720lb. Deadlifts (ruining my back). I used to do 405lb. Deads for 25 rep sets before jogging! Nerve damage has been severe. My left shoulder is greater impacted. Adversely. But I soldier on. I can still squat 450 comfortably.

[@ericdominguez827]

It probably also applies to the overhead press, I am going to start applying the principle myself!

[@GreySteel]

Applies to ALL the movements, yes.

[@RawFitChris]

Great video. GREAT point.

[@pastorofmuppets1968]

I manage the General Merchandise and Health and Beauty Aids department at a grocery store. I am constantly squatting or going down on a knee every day. It actually hinders my progress at the gym.

[@butchcoolidge3261]

Kinda like going to the gym, and looking for the closest spot to the door. I’ve had some issues with my left knee. It happened from bowling, and I haven’t stopped. I’m going to try to incorporate squatting into my daily life. Thanks for another interesting video to put into play.

[@HAL-dm1eh]

I've been doing this instinctively for a while now. It all started when I got golfer's elbow doing chin ups a few years ago in my left arm. I didn't get it in my right that I use for everything, I got it in the one that barely gets used. So it occurred to me that the more we use something the stronger we are. It may also help to mention that sometimes when I'm doing really heavy, grinding presses, my right arm moves up faster than my left. So yea I'm doing exactly as you. I squat down to do things a lot. If nothing else, it's getting some circulation into all that muscle.

[@GreySteel]

Excellent. Thanks, HAL.

[@TheRozylass]

Totally true! What a great testimonial.

[@thefox1703]

Thank you so much for making this video, you have perfectly described me regarding my avoidance to squat outside of the gym.

[@kevinjhonson5925]

Deadlifts are out for me a blown l5-S1 disk put a end to that.

[@dirkverlinden2516]

How such a little advice can be so helpful! Thanks!🍻👌🏼

[@tallisonii]

Excellent post. My wife pointed this out to me and I have been kinda vaguely working at it. Fascinating that it is apparently both a general movement pattern loss with the advancement of the years (I wonder if there are more?) and that it can be successfully addressed in a straight-forward systematic fashion. Looking forward to implementing this right away. I could imagine a great "Don't just do it in the gym!" series of TikToks evolving from this...

[@GreySteel]

Terrific.

[@nab626]

Thank you for the reminder!

[@aldelacruz5526]

Great point!

[@twmlloyd5257]

good stuff, thanks from Wales UK

[@GreySteel]

Thanks for watching!

[@wheelrolling78]

Thank you for the great videos. I have weight trained all my life since I was a teen and stayed clean, no roids. I am 64 and a couple years ago I began to have back pain. I went to the doctor and got x rays, found out I now have "diffuse loss of disc height". The doctor tells me this is from squats and deadlifts and that I should not do them anymore. What are your thoughts and what can I do instead?

[@karl4834]

I have no injury but am 57 have squatted heavy for many years, so will be watching for a response to your question, too.

[@johngault8688]

Outstanding!!

[@loscoiattolomaledetto500]

I guess the corollary of "to press a lot you need to press a lot" is "to squat a lot you need to squat a lot."

[@farmerwayne1404]

Yes Sir! And we might just avoid a back injury 🤯 Thanks much....

[@sheanvance]

Definitely on board with the 4 lifts. Daily.. 2 twice a day.. Reps at night, test in the morning. My question is: I believe the Barbell Hacksquat to be superior the Barbell Squat.. Interested in your thoughts on the topic. Also the Barbell Floor Press over traditional Bench Press.

[@johnnybass33]

I’m 35, but love your information and videos

[@JOSHONYX]

I have two dogs that I love dearly. I squat down daily nose-to-nose to give them scritches on their head

[@otiskeithwatkins1679]

that was fantastic

[@roberthoffman9232]

not a weight lifting guy but need to testify about the squat... I been doing chinese martial arts daily for decades... a couple years ago I came across " asian squat " and incorporated in to my daily work-out- I do 100 a day-CAVEAT - i did not follow the youtube feller saying go below 90degrees because if it hurts me i do not do it ...trust yourself... ...i followed instead what my junior high gym teacher cautioned me almost 50years ago do not go below 90 degrees- I have a 50 year old football knee injury so I do not want to aggravate that- but i find you do not have to go too deep to get the benefit at the core- start slow it can be a small movement - I can testify that a month ago i got bacterial food poisoning-- kneeling on cold tile to upchuck was not an option- I credit my asian squats with giving me the core strength to endure my illness and hold strong and vertical over the toilet bowl over and over - squat has made a big difference in my quality of life to age better- comes in handy for myriad daily movements and makes everything " go better " even regularity and sexual activity being able to tie your shoes and all other stuff to avoid being "helpless "-

[@gregorymccoy6797]

I am aware of it and will attempt to change it . Maybe I am just associating squats with extreme effort unconsciously?

[@GreySteel]

Perhaps. The most important thing is not to think of squats as some weird movement you do a few times a week.

[@daneck100]

What is your opinion on one set to failure , Arthur Jones philosophy of exercise . I too have noticed that lately I've gone out of my way to squat and then my knees because my quadriceps just get too tight.

[@elisacohenusa]

I like to squat down low to be eye to eye with my 1 year old granddaughter It cracks her up.

[@SidAuteur]

I'm 58 and have been lifting (this time) for three years. I can't do squats without triggering patella dislocation. Doctors have told me this is due to my body structure -- I had to wear orthotic shoes as a kid -- and I have experienced dislocations. I can, however, do lifts that require less knee bend, such as deadlifts, and I can ride a bike without issue. Should I do half squats? Something else? Thanks Sully.

[@TheGilbalfas]

Good advice

[@laurentrenaud1230]

So true and usefull👍👍,thx Sulli

[@GreySteel]

Thanks for watching!

[@amazoidal]

Sully - why not Clean and Jerk? It combines deadlift and squat.

[@denisbeaulieu5600]

It’s Not the knees I am apprehensive about each squat but the hips in my case and I squat a lot

[@GreySteel]

Either way, it's important to bring the movement into daily life. Thanks for watching.

[@mikelangley3919]

How do you so squats with a bad lower back and disc problems?

[@emmanuelcyr]

How about hernia?

[@watchnerd]

I'm curious why a compound upper body pull (e.g. barbell rows, horizontal rows, chin ups / pull ups) didn't also make the list?

[@GreySteel]

We like chins and such, and use them as accessory movements. The main emphasis is on the big four. For more on exercise selection criteria, see _The Barbell Prescription_ and/or Rippetoe's _Starting Strength._

[@chris8534]

Great vid "why was I training a movement and never doing it in real life" - great comment.

[@TavinderUbhu]

Very useful 👍, sir i have left knee synovitis, i feel that my left knee swells when i do squat or leg exercises although i train legs a least twice a week. Should I squats or go for other exercises. there is a little swelling in the knee should i do leg exercises. 🙏Thank you sir

[@GreySteel]

Yes, you PROBABLY can, but you should probably have your doc or a sports med guy take a peek first.

[@TavinderUbhu]

@@GreySteel 🙏 thank you sir

[@lowebenj]

KZbin seems to be cutting off the links under the video for your Facebook and Instagrams Sully

[@GreySteel]

Fixed. Thanks.

[@malcolmhales8181]

Jonathon, question; will a de-load week help with my exhaustion? i have had an amazing eleven week period of training, all my lifts were going up by 5k every week, then two weeks ago, i failed for the first time, i just could not shift the deadlift off the floor, i even dropped the weights, still no luck. I felt pretty exhausted after the failed session, also my mood go more down. do you think my nervous system became overloaded as well as my body got tired? so, i thought about a de-load week? i could drop the weights down 65%, and slowly rebuild it back to where i was before, 65%, 75%, 85% and so on, then hopefully bust through those sticking points. I am 60 and am still working full time.

[@GreySteel]

There's a lot to unpack there. The first three questions are always germaine: Sleep, rest time between sets, nutrition. Then one wonders if 5kg/week isn't too much (it probably is). Smaller jumps are needed at some point. We'd have to review your log and get a bunch of info from you to chart a path forward.

[@BeeSaucySkateboarding]

If you have been training hard at all for 11 weeks you NEED a deload.

[@carpenterfamily6198]

This will sounds funny, but whenever I’m heating food / drink in the microwave ~ I squat down and pet the cat. 🤣

[@danielmoore1145]

I have a question dr sully . Is loading the spine a bad thing .im constantly hearing do belt squats rather than back squats coz you get the leg strenght and muscle afect with out deteriation of the spine . If you could clarify why axel loading exercises are more benificial that would be great .cheers

[@GreySteel]

1. Loading the back makes the back stronger. Stronger backs are harder to break, and hurt less, than weaker backs. Life is better with a strong back. Life sucks with a weak back. 2. Loading the spine trains it to be a force _transmitter_ rather than a force _absorber_. This produces a more resilient, graceful, and athletic phenotype, because using the back as a force transmitter is what athletes DO. 3. Axial loading of the skeleton imposes an osteogenic stress where it's needed the most: the spine and hips. 4. Loading the back with properly performed and programmed barbell exercises does NOT result in "deteriation of the spine," and "constantly hearing" something does not make it so.

[@danielmoore1145]

@@GreySteel great reply dr. I love the force transmitter part. . I have read alot of dr stuart mcgill stuff and he says axel loading creats a stiff colagen dense spine which is good so with his and your response puts my mind at ease Not sure i understood the 3rd point you made could you explain it please if its not to much trouble.cheers

[@franklatona2667]

Ok this guy has way too many letters after his name. But it does inspire me to grab a snack and a beer.

[@tcb5141]

65 and still squat , never bend at the waist

[@daniel-zu4kp]

I moved to Asia for work, I noticed most people here squat regularly, even the toilets are squat lol… when in rome

[@redcloud5813]

My wife was born in the Philippines. I never see her bend at the waist when she needs to get low to the ground, only squat.

[@oldnatty61]

You need an upper body pull.

[@sandtiger]

no close caption Sully

[@GreySteel]

Yeah, and I don't know why. Thanks for pointing it out; we'll try to fix it.

[@GreySteel]

Looks like YT auto-generation of captions is taking its sweet time...

[@ricklealmora]

Lol. I needed to hear this video.

[@seanmccauley1446]

I noticed I felt better when squatting down to get things down low. I thought " I squat under the bar, why not use that skill here"

[@GreySteel]

Yep. Exactly.

[@distaff2935]

A few years ago, I realized I was getting chair-bound. Got rid of the chair. I squat all the time, and am STILL a bit tight! ...but much better. Little kids squat naturally, and Asians maintain that ability into adulthood.

[@denariusshekels]

And i thought i was the only one

[@GreySteel]

Look at these comments. Apparently not! I wasn't sure myself, until now.

[@jimnahirniak4816]

It's because my back hurts

[@johnnybass33]

You’re prett much Ironman

[@mattm8018]

Every day? Not really

[@GreySteel]

You didn't watch.