The Squat Prescription

Jonathon Sullivan, MD, PhD, SSC discusses why and how the squat meets the requirements of the exercise prescription for healthy aging.
The exercises in The Barbell Prescription are chosen not just for their ability to train the most muscle over the longest range of motion to produce the most strength, but also for their ability to satisfy the exercise medicine criteria of safety, dosing range, completeness, specificity and effectiveness, simplicity, and efficiency. Sully explains how the squat meets these criteria beautifully, making it the cornerstone of a comprehensive Exercise Medicine Prescription for adults in their 50s, 60s, 70s, and beyond.
WRITTEN AND PRODUCED
by Jonathon Sullivan
ASSOCIATE PRODUCER:
Damian Lang
PRODUCTION ASSISTANT:
Frank Psujek
IMAGES:
The Aasgaard Company
Steve Brack
Andy Baker
Simma Park
Jonathon Sullivan
Lesia McQuade
Randy Winfrey
RESOURCES FOR THIS EPISODE:
Videos:
• Learning to Squat | Th...
• Video
• The Squat | Without th...
• The Squat | Under the ...
• The Squat | A Word on ...
• The Squat | Rip Coachi...
BOOKS:
Starting Strength by Mark Rippetoe
The Barbell Prescription by Jonathon Sullivan and Andy Baker
Both available on Amazon or at startingstrength.com
OLYMPIC PATRONS:
Laura and James Welcher
CHARTER PATRONS:
Grady, Emily, Mark, Warren
POWER PATRONS:
James Welcher
Barry Vinson
Sascha Goldsmith
Bar Reehuis
Emily
John and Val Rosengren
Mike McCoig
Dr. Bert Lindsay
Eric Blanchard
Tae Ellen
Shauna Bourassa
NEW! Gerald Golding
BECOME A PATRON!
www.patreon.com/greysteel
FOLLOW GREYSTEEL ON FACEBOOK:
/ greysteelstr. .
GREYSTEEL WEBSITE AND BLOG:
www.greysteel.org
OUR BOOK:
www.thebarbellprescription.com
VISIT OUR SPONSORS:
Iron Joe: www.goironjoe.com
Intellectual LP: onlinegreatboo...
Starting Strength Online Coaching: www.ssonlinecoaching.com
The Barbell Prescription: www.thebarbellprescription.com
Content is for informational and entertainment purposes only. Consult your physician for questions about your health, diet and exercise.
c. 2018 Greysteel Strength and Conditioning LLC. All Rights Reserved.

[@mitchellmiller8627]

I'm a physician in my 50's and just started reading your excellent book. Thanks for producing these wonderful videos as a helpful illustration and companion guide to the text.

[@GreySteel]

Thank you, Dr. Miller. It's wonderful to hear this from a colleague. Really means a lot.

[@jamesbrennan1042]

I loved the Barbell Prescription. I've been a lifter for over 50 years, but at 70 the book was the motivation to continue. Much appreciated!

[@GreySteel]

Thank you! Keep it up!

[@joethebar1]

Weightlifting is the fountain of youth. And the masses don’t know this. I’m approaching 52, and I train hard and heavy three times a week. Lots of squats and deadlifts; a focus on the basic fundamental exercises. Squats alone will make your whole body stronger.

[@BenjaminBadbrother]

At 28, I would be a fool to pass on good content like this. You've got my sub.

[@GreySteel]

Thanks, Razortime! It helps a lot. Keep watching! More great stuff on the way in 2019.

[@mytablet6115]

I read an article over 30 years ago a trainer went into an old age home and worked with one elderly person who walked with a cane another only person that was in a wheelchair they got them weight lifting within 3 months the one threw away the cane and started dancing the other got out of the wheelchair and also started dancing. I've known this for years but you took her to a level of teaching and explanation that is far beyond anything I could have taught.

[@chrisbuesnell3428]

Was the trainer jesus ?

[@kevinclayton9891]

The work that you all do is imperative. I've kicked type 2 diabetes in the ass thanks to barbells and healthier life choices.

[@GreySteel]

Congratulations, Kevin! Keep training and keep watching!

[@tomburroughes9834]

Brilliant: well done!

[@kevinclayton9891]

@@tomburroughes9834 thank you

[@jameswilliams6254]

This channel is just what I needed. I am 63 in May. After over 40 plus years of being physically active, I had rotator cuff surgery, left hip replacement a year ago and dealing with left shoulder/bicep tendonitis issues. I am paying for everything I did to stay fit for the military and beyond. This channel shows that I am not done. Those much older than I give me hope and show there is still work to be done.

[@supersoul4541]

Reading your book and a light came on. I haven’t lifted in 10 years and it was taking its toll. Much respect and gratitude.

[@GreySteel]

Excellent. I wrote it for you.

[@NedBoukharine]

I love the title "Grey Steel". Nothing beats the squat.

[@kowshiksriman2051]

Your narrative quality reminds me of BBC’s “A letter from America” by Alastair Cooke. Very very good.

[@thomasnemecek-br3cz]

Glad TO DISCOVER You! Thanks GREYSTEEL!

[@erickg.7439]

I can't agree enough with the Doctor. At 52 I have been working out consistently since high school. My favorite exercise is the squat, and like the Dr. Says you get the most out of barbell exercises. They are the principles of weight training. In addition, you have less movement with barbell exercises vs. Dumbell exercises. Thus, minimizing injury. Weight training contributes to your well being physically and mentally. That said, squats and dead lifts release more endorphins than any other exercise.

[@jpwhitcomb]

Thanks for another informative, comprehensive, and easy to understand video!

[@GreySteel]

Thank you! Very kind of you.

[@beskeptic]

Oh thank you very much dr Sullivan!!!! I wanted to help my mother barbell squat but she has a broken elbow that made her lose a lot o RoM on the elbow joint. I'll try the rope tip to help her grip the bar, since I don't have a safety bar. Thank you so much!!

[@GreySteel]

Next week's video: Watch It.

[@dereksmallsuk]

Dude speaks truth. I know. I started squatting around 6 months ago.... Probably longer actually, but I can't remember... However .. What an improvement in life.. With pretty much everything

[@GreySteel]

Keep training Derek! Thanks for the comment.

[@beskeptic]

I'll love to see those future videos on how the squat could be trained by almost anybody despite physical limitations.

[@sullydawg]

Coming very soon. Like next week. :)

[@GreySteel]

Next week we'll talk about folks with shoulder mobility issues and how they can squat.

[@jeffreybabino8161]

Hi doc I have been a long time subscribed to your channel for a couple of years great thanks 😊

[@FoundationTraining]

I like your style, Doc.

[@burgessnichols2493]

Thanks!

[@deborahshields729]

LOVED the Barbell Prescription! Thank you!

[@GreySteel]

THank you!

[@randywolf9682]

second link is a dead link...FYI. Great stuff thank you.

[@ralphdavis3640]

I subscribed to your channel and learn so much from the videos. I live in NYC. Do you have any instructors or can recommend any fitness instructors that I can train with?

[@MichaelCarter]

Something strange happened to me doing squats. My outer thighs engaged while keeping my knees out and I became stronger instantly. Maybe it was is new muscle but I never felt that before. Now I pull my outer thighs out

[@paulprovenzano1176]

I'm 67 years old and I enjoy squats and deadlifts. Why do my knees make a "pop" sound as I'm hitting the full squat position? There's no pain. Is it to be ignored?

[@getstrongby4038]

I think it's called crepitus and it's usually harmless. I hope I'm still squatting at 67. Well done

[@saregameashburn2874]

Awesome info

[@MikeRepluk]

Just curious, do you think the front squat is effective? Due to DDD i just cannot backsquat unless its light weight and high reps -15 However, since i have been back squatting my back has never felt better! Is this unusual?

[@jeffreybabino8161]

I have the book barbell prescription great book

[@Colt-ii4qn]

Me too, talks sense 👍

[@cooldude70-13]

have you or any of your athletes dealt with meralgia paresethetica and how do you or they get over it?

[@macectoman]

Have you done any experimenting with negative only (lowering only) squats? I do not mean doing them that way exclusively but using a heavier weight at a slower speed of lowering, to the true bottom position, in order to develop more strength in the concentric phase. I know that whenever I have failed to complete a 1RM attempt, it's always because I lowered the barbell into a position of poor leverage inadvertently.

[@thebadguy4702]

I conducted an experiment using a heavier weight at a slower speed of lowering to the true bottom position. However, I suddenly realized that I should have asked for a spot.

[@godizself1]

Ummm, sir, your squat looked damn perfect.

[@GreySteel]

I beg to differ, but you are very kind.

[@jln6701]

I have your book The Barbell Prescription. I have a question that I don't see answered in the book (sorry if I missed it.) When I fail to make my 3x5 reps - let's say I can only get 5 on the first set and then 3 on the 2nd and 3rd, or I can only get 3x3, should I increase the weight the next workout? Or should I stay at that weight until I get 3x5? I'm a mid-level novice and 51 years old. Thank you.

[@Just_Me]

In the novice phase, stay at that weight for the next round. However, if you still miss it, one of three things could be happening: 1) you loaded too much weight from the last weight you successfully completed and should back off a bit; 2) you are actually no longer in the mid-level novice phase and are stuck on that exercise as you have reached the transition to intermediate (this can happen at different times for squat vs. deadlift vs. bench press vs. press -- my bench press was the first to plateau); or 3) you may have had period of poor diet or sleep that is impacting your recovery from the prior lifting session. If it's #3, then you'll have to manage that the best you can. However if it's #1 or #2, back off a bit and re-start the 3x5 progression. You can usually do that to power through the plateau once or twice. But if you are still stuck, then congratulations, it's time to transition to an intermediate program.

[@jeffreybabino8161]

Hi Dr Scully how can I find your on line store thanks

[@GreySteel]

Here Ya Go! the-barbell-prescription.myspreadshop.com/

[@averysnow5279]

Does your book give workouts as in days, sets and reps?

[@GreySteel]

Yup.

[@jeffreybabino8161]

Hi doc is the leg extension any good or is it a waste of time thanks 😊

[@GreySteel]

Depends on what you're trying to accomplish. But in general, if you're just trying to get stronger and your squat and dead are not a problem for you, then yeah, it's more or less a waste of time imo. They're not useless: I used them while rehabbing my knee. Once I was able to squat, I kicked 'em to the curb.

[@jeffreybabino8161]

Ok thanks for letting me know 🏋️

[@joethebar1]

I injured my knee with them last summer due to too much weight and less than ideal form. Stopped doing them until recently, and now I’m rehabbing the injury with the same exercise

[@iancarbaugh4081]

Typo in credits: eercise

[@GreySteel]

Whoops. Thanks.

[@thomashugus5686]

I respectfully disagree!

[@GreySteel]

You are free to do so...whatever it is that you are disagreeing with. Since your comment, while agreeably terse, is the very model of an attempt at hit-and-run polemic without a clearly defined target, we'll just have to satisfy ourselves with giving that mystery the full extent of speculation it warrants, before moving on. Thanks for watching.

[@thebadguy4702]

Squats are the best exercise there is. I see so many guys focusing only on chest and arms (for the chicks of course). I get that, but Squats are king.

[@coreylambrecht5797]

Have lost the ability to reach depth as I’ve aged.

[@reyreyes6126]

the traditional squat harms the spine, especially that of the older person and does not work out the quads; the sissy squats are safe and more effective.

[@GreySteel]

I dispute this. Do you have extraordinary empirical data to substantiate this extraordinary assertion, or is merely a faith-based opinion? Because, you see, I have rather extensive evidence to the contrary, in the form of both peer-reviewed medical data and extensive clinical platform experience that inclines me to the assessment that you're full of it. But I'm a sucker for good data. You get it, I'll wait.

[@reyreyes6126]

@@GreySteel Please read Doug Brignole's Biomechanics of muscle development before it's too late to suffer muscle and joint injuries;

[@tedmurphy710]

I'm 61 and barbell squat twice/week. Have been squatting all my life and back to age 17. I've trained in a lotta gyms and hole in the walls all around the world. The most common injuries I've seen are the result of people chasing meaningless numbers and suffering their form. Ego is the most dangerous aspect of barbell squatting, one is much better off doing a strict set of their 85% 1 rep max weight than a sloppy overload just to say they lifted such-and such amount of weight...just my Jao Bi Dung two dollars worth...

[@karimkamel4295]

@@tedmurphy710 one of the wisest things i've heard with regards to barbell training