Youth Speed and Agility Session II May

By Todd M. Cambio | April 16, 2015

I am very excited to announce SESSION II –  Youth Speed and Agility Program for U11 Girls!!!

Photo Finish Relay Race

In case you are unfamiliar with my background, I am a Certified Strength and Conditioning Specialist with years of coaching and athletic experience.  Before moving here to Exeter, I sold my very successful Sports Performance Training facility.  I don’t coach the kids in soccer or their specific sport (that is the role of their sport coaches), I focus on making them better athletes so they can excel in their sport.  I have coached athletes of all levels from a middle school girl’s basketball team, high school teams, numerous college players, several professional athletes and even an Olympian.

2015-03-27 17.53.31

My focus in this age group is teaching proper movement.  Things like running mechanics, speed, agility, footwork, general strength, cardiovascular endurance, and injury prevention.

You may or may not be aware, but ACL injuries are incredibly common in preteen and teenage girls.  While nothing can absolutely prevent these injuries, girls can train to strengthen their movement in multiple planes of motion to lessen the likelihood of injury.  This is where my background separates me from the rest of pack.  Obviously with my daughter now in this age group, I am even more passionate in seeing her and the girls (boys are welcome too!) excel while remaining injury free.  We will play games, have a ton of fun, and get our kids ready to kill the spring season!

Group Selfie Time ;)

Here is a general training approach I follow to build up my athletes:

Athletic-Development-Pyramid

Here is a more detailed Soccer Performance model that is appropriate for our kids age group highlighted in red:

Athletic_u12-dev-model

I would be happy to give you any more information and discuss my training philosophies.  And I encourage you to pop in on a session to check out our girls in action.  But come prepared- these athletes in training are notorious for calling parents and coaches out to join them!

SIGN UP HERE:

Days per week



WHEN: Mondays and Wednesdays right after school.  3:15 – 4:15 pm

WHERE: CrossFit Reclamation, 2 Kingsway Ave, Exeter, NH 03833.

Dates:

  1. May 4, 6
  2. May 11, 13
  3. May 18, 20
  4. May 25, 27
  5. June 1, 3
  6. June 8, 10

COST: $120 for both sessions per week or $80 for 1 session per week.  We cannot do al cart too confusing.

Days per week


Like I mentioned before, all girls (brothers welcome too!) under 12 are welcome to participate.  There is limited space, so sign up ASAP if interested.

The kids will be tested in basic strength an conditioning appropriate for youth athletes to keep it fun yet challenging.  Things like broad jump, shuttle run test, pro agility and more!

Sign Up ASAP to Guarantee  you spot!

Todd Cambio, CSCS, SFG II, SGX
www.ToddCambio.com
860-287-3768
tcambio@hotmail.com

Just Hanging Around

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SFG 1-Day Kettlebell Course Mystic

By Todd M. Cambio | April 1, 2015

Hard ​Style ​Kettlebell ​Training ​will ​teach ​you ​the ​precise ​ways ​in ​which ​kettlebells ​should ​be ​used ​for ​developing, ​maximizing, ​and ​maintaining ​strength! ​ ​The ​kettlebell ​can ​also ​be ​utilized ​as ​in ​incredible ​corrective ​exercise ​tool ​as ​well.

 

KB 2H Swing Points Todd

This ​is ​for ​anyone ​looking ​to ​improve ​his ​or ​her ​skills ​as ​a ​kettlebell ​instructor, ​avid ​kettlebell ​student ​or ​a ​beginner.

In addition to the specific kettlebell skills listed below — and no less important — you will learn many MOVEMENT FUNDAMENTALS:

• “Strength ​stretching” ​to ​take ​the ​brakes ​off ​your ​strength, ​spare ​your ​joints, ​and ​always ​be ​ready ​to ​go
• Kettlebell ​training ​safety
• Essential ​joint ​mobility ​exercises
• State ​of ​the ​art ​breathing ​techniques ​for ​strength, ​endurance, ​back ​safety, ​and ​stress ​reduction
• Tension ​skills ​for ​instant ​strength ​gains
• “Hip-centric” ​(McGill) ​movement, ​a ​must ​for ​strength ​and ​back ​health.
• “Lat-centric” ​shoulder ​mechanics ​which ​protect ​the ​shoulder ​while ​significantly ​increasing ​strength
• Single ​Bell ​techniques ​and ​progressions:
• The ​Deadlift—the ​most ​“functional” ​exercise ​
• Single ​Leg ​Dead ​Lift ​– ​A ​powerful ​drill ​for ​strengthening ​the ​feet ​and ​the ​ankles ​and ​injury ​proofing ​the ​hamstrings
• The ​Goblet ​Squat—the ​squat ​for ​the ​people
• The ​Swing—the ​“fat-burning ​athlete ​builder”
• The ​Get-Up—a ​lesson ​in ​moving ​strong
• The ​Military ​Press—a ​classic ​test ​of ​strength
• A ​number ​of ​foolproof ​program ​design ​tools ​and ​sample ​programs ​for ​a ​variety ​of ​training ​goals

No ​previous ​kettlebell ​experience ​is ​required. ​

Sign Up Here: www.regonline.com/sfgcoursemystic2015

Cost: ​$299 ​for ​8 ​hours ​of ​instruction

Instructor: ​StrongFirst ​Level ​II ​Instructor ​Todd ​M. ​Cambio, ​CSCS ​will ​teach ​you ​the ​fundamental ​movements ​of ​kettlebell ​training. ​ ​

Upon ​completion ​of ​this ​course, ​you ​may ​use ​a ​$250 ​credit ​towards ​the ​3-day ​SFG ​Level ​1 ​Certification ​(you ​must ​use ​the ​credit ​within ​90 ​days ​from ​this ​course ​date).

This ​course ​is ​NASM ​approved ​for ​continuing ​education ​credits. ​ ​You ​can ​submit ​to ​other ​certification ​bodies ​for ​CEU ​approval.

Sign Up HERE: https://www.regonline.com/sfgcoursemystic2015

If ​you ​have ​any ​questions, ​please ​contact ​Todd ​M. ​Cambio ​at ​860-287-3768

Please ​note ​this ​is ​NOT ​a ​certification. ​ ​This ​is ​a ​one ​day ​users ​course, ​that ​will ​help ​you ​prepare ​for ​the ​certification. ​ ​The ​SFG ​Certifications ​are ​3 ​days ​long ​and ​have ​numerous ​strength ​and ​technique ​standards ​that ​must ​be ​passed. ​ ​Please ​contact ​me ​if ​you ​would ​like ​more ​information ​on ​the ​certifications.

Sunday, May 17, 2015 9:00 AM – 5:30 PM (Eastern Time)

Where: Advantage Personal Training, 2906 Gold Star Highway, Mystic, CT

SFGcourseMystic

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6 week Youth Speed and Agility Program

By Todd M. Cambio | March 4, 2015

I am very excited to announce my 5 week Youth Speed and Agility program for U11 athletes!!!

hurdle hops

In case you are unfamiliar with my background, I am a Certified Strength and Conditioning Specialist with years of coaching and athletic experience.  Before moving here to Exeter, I sold my very successful Sports Performance Training facility.  I don’t coach the kids in soccer or their specific sport (that is the role of their sport coaches), I focus on making them better athletes so they can excel in their sport.  I have coached athletes of all levels from a middle school girl’s basketball team, high school teams, numerous college players, several professional athletes and even an Olympian.

Post Training Stretch

My focus in this age group is teaching proper movement.  Things like running mechanics, speed, agility, footwork, general strength, cardiovascular endurance, and injury prevention.  You may or may not be aware, but ACL injuries are incredibly common in preteen and teenage girls.  While nothing can absolutely prevent these injuries, girls can train to strengthen their movement in multiple planes of motion to lessen the likelihood of injury.  This is where my background separates me from the rest of pack.  Obviously with my daughter now in this age group, I am even more passionate in seeing her and the girls (boys are welcome too!) excel while remaining injury free.  We will play games, have a ton of fun, and get our kids ready to kill the spring season!

Here is a general training approach I follow to build up my athletes:

Athletic-Development-Pyramid

Here is a more detailed Soccer Performance model that is appropriate for our kids age group highlighted in red:

Athletic_u12-dev-model

I would be happy to give you any more information and discuss my training philosophies.  And I encourage you to pop in on a session to check out our girls in action.  But come prepared- these athletes in training are notorious for calling parents and coaches out to join them!

SIGN UP HERE:

Days per week



WHEN: Mondays and Wednesdays right after school.  3:15 – 4:15 pm

WHERE: CrossFit Reclamation, 2 Kingsway Ave, Exeter, NH 03833.

Dates:

  1. March 9, 11
  2. March 16, 18
  3. March 23, 25
  4. March 30, April 1
  5. April 6,8
  6. April 13, 15

COST: $120 for both sessions per week or $80 for 1 session per week.  We cannot do al cart too confusing.

Days per week


Like I mentioned before, all girls (brothers welcome too!) under 12 are welcome to participate.  There is limited space, so sign up ASAP if interested.

The kids will be tested in basic strength an conditioning appropriate for youth athletes to keep it fun yet challenging.  Things like broad jump, shuttle run test, pro agility and more!

Sign Up ASAP to Guarantee  you spot!

Todd Cambio, CSCS, SFG II, SGX
www.ToddCambio.com
860-287-3768
tcambio@hotmail.com

Comments: No Comments »

My Training Philosophy

By Todd M. Cambio | February 23, 2015

Goblet Squats
I believe in training the whole body fingertips to toes. I believe in training movement above all else, then adding strength and conditioning. I believe in training you as an athlete, because my athletes have well-rounded physical preparedness demanded each day in everyday life.

I think you should bend, crawl, carry, climb, hang, jump, lift, lunge, pull, push, run, breathe, sprint, squat, balance, stretch and twist… exactly what your body has been designed for over millions of years.

I believe in periodization with goals and not randomized workouts of the day. Programming is essential to truly reach your goals.

I always start with body weight until the movements are solid, then I add load. I generally use kettlebells, barbells, sleds, med balls and other body weight tools like Lebert Equalizers, TRX’s and rings.

I am a huge proponent of Spartan SGX combined with the StrongFirst principals of strength.

I have trained athletes at all levels including an Olympian, professionals, college, high school, middle school and your average moms and dads!

If you have any more questions, just ask! I will answer them!

Until next time!

– Coach Cambio
Gorilla

Comments: No Comments »

SFG Kettlebell 1-Day Course New Hampshire

By Todd M. Cambio | February 5, 2015

Working on single arm swings, cleans and snatches before I hit the bar...barbell I'm talking!  #strongfirst #kettlebells #coachcambio #spartansgx #spartanstrong #Spartantraining

Hard ​Style ​Kettlebell ​Training ​will ​teach ​you ​the ​precise ​ways ​in ​which ​kettlebells ​should ​be ​used ​for ​developing, ​maximizing, ​and ​maintaining ​strength! ​ ​The ​kettlebell ​can ​also ​be ​utilized ​as ​in ​incredible ​corrective ​exercise ​tool ​as ​well.

This ​is ​for ​anyone ​looking ​to ​improve ​his ​or ​her ​skills ​as ​a ​kettlebell ​instructor, ​avid ​kettlebell ​student ​or ​a ​beginner.

You ​will ​learn ​how ​to ​get ​the ​most ​out ​of ​your ​extreme ​hand-held ​gym:

• “Strength ​stretching” ​to ​take ​the ​brakes ​off ​your ​strength, ​spare ​your ​joints, ​and ​always ​be ​ready ​to ​go
• Kettlebell ​training ​safety
• Essential ​joint ​mobility ​exercises
• State ​of ​the ​art ​breathing ​techniques ​for ​strength, ​endurance, ​back ​safety, ​and ​stress ​reduction
• Tension ​skills ​for ​instant ​strength ​gains
• “Hip-centric” ​(McGill) ​movement, ​a ​must ​for ​strength ​and ​back ​health.
• “Lat-centric” ​shoulder ​mechanics ​which ​protect ​the ​shoulder ​while ​significantly ​increasing ​strength
• Single ​Bell ​techniques ​and ​progressions:
• The ​Deadlift—the ​most ​“functional” ​exercise ​
• Single ​Leg ​Dead ​Lift ​– ​A ​powerful ​drill ​for ​strengthening ​the ​feet ​and ​the ​ankles ​and ​injury ​proofing ​the ​hamstrings
• The ​Goblet ​Squat—the ​squat ​for ​the ​people
• The ​Swing—the ​“fat-burning ​athlete ​builder”
• The ​Get-Up—a ​lesson ​in ​moving ​strong
• The ​Military ​Press—a ​classic ​test ​of ​strength
• A ​number ​of ​foolproof ​program ​design ​tools ​and ​sample ​programs ​for ​a ​variety ​of ​training ​goals

No ​previous ​kettlebell ​experience ​is ​required. ​

Sign Up Here: https://www.regonline.com/Register/Checkin.aspx?EventID=%201673499

Cost: ​$299 ​for ​8 ​hours ​of ​instruction

Instructor: ​StrongFirst ​Level ​II ​Instructor ​Todd ​M. ​Cambio, ​CSCS ​will ​teach ​you ​the ​fundamental ​movements ​of ​kettlebell ​training. ​ ​

Upon ​completion ​of ​this ​course, ​you ​may ​use ​a ​$250 ​credit ​towards ​the ​3-day ​SFG ​Level ​1 ​Certification ​(you ​must ​use ​the ​credit ​within ​90 ​days ​from ​this ​course ​date).

This ​course ​is ​NASM ​approved ​for ​continuing ​education ​credits. ​ ​You ​can ​submit ​to ​other ​certification ​bodies ​for ​CEU ​approval.

Sign Up HERE: https://www.regonline.com/Register/Checkin.aspx?EventID=%201673499

If ​you ​have ​any ​questions, ​please ​contact ​Todd ​M. ​Cambio ​at ​860-287-3768

Please ​note ​this ​is ​NOT ​a ​certification. ​ ​This ​is ​a ​one ​day ​users ​course, ​that ​will ​help ​you ​prepare ​for ​the ​certification. ​ ​The ​SFG ​Certifications ​are ​3 ​days ​long ​and ​have ​numerous ​strength ​and ​technique ​standards ​that ​must ​be ​passed. ​ ​Please ​contact ​me ​if ​you ​would ​like ​more ​information ​on ​the ​certifications.

Saturday, March 14, 2015 9:00 AM – 5:30 PM (Eastern Time)

EFX Logo

EFX Fitness
60 Rogers St
Unit 5
ManchesterNew Hampshire 03103
United States

860-287-3768

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SFG Kettlebell Course Unleashed in RI

By Todd M. Cambio | February 5, 2015

First #kettlebell workshop of 2015 with me will be Jan 10th in Exeter, NH.  This is for beginners to advanced KBers!    You will learn tension techniques for instant strength gains and the big hitter KB basic movements:  - the dead lift -the swing - the g
Hard ​Style ​Kettlebell ​Training ​will ​teach ​you ​the ​precise ​ways ​in ​which ​kettlebells ​should ​be ​used ​for ​developing, ​maximizing, ​and ​maintaining ​strength! ​ ​The ​kettlebell ​can ​also ​be ​utilized ​as ​in ​incredible ​corrective ​exercise ​tool ​as ​well.

This ​is ​for ​anyone ​looking ​to ​improve ​his ​or ​her ​skills ​as ​a ​kettlebell ​instructor, ​avid ​kettlebell ​student ​or ​a ​beginner.

You ​will ​learn ​how ​to ​get ​the ​most ​out ​of ​your ​extreme ​hand-held ​gym:

• “Strength ​stretching” ​to ​take ​the ​brakes ​off ​your ​strength, ​spare ​your ​joints, ​and ​always ​be ​ready ​to ​go
• Kettlebell ​training ​safety
• Essential ​joint ​mobility ​exercises
• State ​of ​the ​art ​breathing ​techniques ​for ​strength, ​endurance, ​back ​safety, ​and ​stress ​reduction
• Tension ​skills ​for ​instant ​strength ​gains
• “Hip-centric” ​(McGill) ​movement, ​a ​must ​for ​strength ​and ​back ​health.
• “Lat-centric” ​shoulder ​mechanics ​which ​protect ​the ​shoulder ​while ​significantly ​increasing ​strength
• Single ​Bell ​techniques ​and ​progressions:
• The ​Deadlift—the ​most ​“functional” ​exercise ​
• Single ​Leg ​Dead ​Lift ​– ​A ​powerful ​drill ​for ​strengthening ​the ​feet ​and ​the ​ankles ​and ​injury ​proofing ​the ​hamstrings
• The ​Goblet ​Squat—the ​squat ​for ​the ​people
• The ​Swing—the ​“fat-burning ​athlete ​builder”
• The ​Get-Up—a ​lesson ​in ​moving ​strong
• The ​Military ​Press—a ​classic ​test ​of ​strength
• A ​number ​of ​foolproof ​program ​design ​tools ​and ​sample ​programs ​for ​a ​variety ​of ​training ​goals

No ​previous ​kettlebell ​experience ​is ​required. ​

Sign Up HERE: https://www.regonline.com/Register/Checkin.aspx?EventID=%201674296

Cost: ​$299 ​for ​8 ​hours ​of ​instruction

Instructor: ​StrongFirst ​Level ​II ​Instructor ​Todd ​M. ​Cambio, ​CSCS ​will ​teach ​you ​the ​fundamental ​movements ​of ​kettlebell ​training. ​ ​

Upon ​completion ​of ​this ​course, ​you ​may ​use ​a ​$250 ​credit ​towards ​the ​3-day ​SFG ​Level ​1 ​Certification ​(you ​must ​use ​the ​credit ​within ​90 ​days ​from ​this ​course ​date).

This ​course ​is ​NASM ​approved ​for ​continuing ​education ​credits. ​ ​You ​can ​submit ​to ​other ​certification ​bodies ​for ​CEU ​approval.

Sign Up HERE: https://www.regonline.com/Register/Checkin.aspx?EventID=%201674296

If ​you ​have ​any ​questions, ​please ​contact ​Todd ​M. ​Cambio ​at ​860-287-3768

Please ​note ​this ​is ​NOT ​a ​certification. ​ ​This ​is ​a ​one ​day ​users ​course, ​that ​will ​help ​you ​prepare ​for ​the ​certification. ​ ​The ​SFG ​Certifications ​are ​3 ​days ​long ​and ​have ​numerous ​strength ​and ​technique ​standards ​that ​must ​be ​passed. ​ ​Please ​contact ​me ​if ​you ​would ​like ​more ​information ​on ​the ​certifications.

Sunday, March 01, 2015 9:00 AM – 5:30 PM (Eastern Time)

Unleashed-logo

Unleashed
5 Soule Street
WarwickRhode Island 02886
United States

401-732-0010

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Selected to Teach Kettlebells by StrongFirst

By Todd M. Cambio | January 28, 2015

I am excited to finally let you know had the honor of being accepted by StrongFirst from a select group of my peers from the SFG II ranks to teach StrongFirst’s licensed curriculum in one day courses.

I have officially signed my StrongFirst contract and already have two courses listed with StrongFirst!  

After 9 years of owning and operating Precision Fitness I have formally moved on and am very excited about this opportunity to share my passion for kettlebells. 

I feel there are so many misconceptions out there about kettlebells and I will work vigorously to educate and change those misconceptions!

#1 misconception: “Kettlebells are bad for my back.”

Absolutely NOT True!  Bad form and poor instruction is bad for your back.  Kettlebells taught correctly are good for your back.

#2 Misconception: “My trainer knows kettlebells”

Not to pick on anybody, but unless you have been to a one day course or a 3-day certification, and “practiced” kettlebells for at least 6 months (after attending a SFG course or Cert), you or your trainer do not know kettlebells.  Personal trainers do not know kettlebells.  CrossFit does not know kettlebells. 

I teach Russian Hard Style, so StrongFirst (and the RKC) is where it’s at.

#3 Misconception: “I can learn them myself.”

If you are reading a book, watching YouTube or DVD’s on kettlebells, stop now and sign up for a StrongFirst Course or Certification.

Trying to learn on your own is like a kid trying to cut their own hair…it usually doesn’t go well! 

 

KidCuttingHair

Here are some learning opportunities already in the books:

  1. January 31st3 hour Workshop at Xtreme Fitness in Hampton, NH 9-noon. (great 1st step to learning Kb’s).  Sign up or more info here: http://www.toddcambio.com/xtreme-russian-kettlebell-workshop/ 
 
  1. March 1st – StrongFirst Kettlebell 1-Day Course Unleashed in Warwick, RI 9 – 5:30.  Sign up or more info here:  https://www.regonline.com/Register/Checkin.aspx?EventID=%201674296
 
  1. March 14th - StrongFirst Kettlebell 1-Day Course New Hampshire at EFX Fitness in Manchester 9 – 5:30.  Sign up or more info here: https://www.regonline.com/Register/Checkin.aspx?EventID=%201673499
 

KBworkshopTodd

So thank you for all the support!  I would love to see you at one of my courses!

Be Strong,

Todd

www.ToddCambio.com

Comments: 5 Comments »

Xtreme Russian Kettlebell Workshop

By Todd M. Cambio | January 14, 2015

Unlock Your Hidden Potential With Russian Kettlebell Training


Kettlebells:

Xtreme Russian Kettlebell Workshop
You Will Learn:

First #kettlebell workshop of 2015 with me will be Jan 10th in Exeter, NH.  This is for beginners to advanced KBers!    You will learn tension techniques for instant strength gains and the big hitter KB basic movements:  - the dead lift -the swing - the g


With or w/o a KB



When: January 31st 

Time: 9 am – noon

Where: Xtreme Fitness

7 Scott Road, Hampton, NH

603-817-2889

Contact: StrongFirst Level II Instructor Todd M. Cambio, CSCS

860-287-3768 or visit http://www.toddcambio.com/xtreme-russian-kettlebell-workshop/

How Much: Only $50 (normally $299 for a one day course)


With or w/o a KB



PS – If you want your own kettlebell, you must order by January 27th 2015 or else I cannot guarantee your bell will arrive by the workshop!  I picked bells that are the most well rounded for swings, squats and get ups!  I recommend a 16 kg for women, a 24 kg for men and a 32 kg for advanced.

PPS – We will be going for lunch after the workshop and you are invited.  We can discuss kettlebell training, programming and all things beer related!  :)

 

Comments: 1 Comment »

Online Training Available

By Todd M. Cambio | January 12, 2015

SGX_horizontal_cut

The most common question I see on Facebook and blogs  is “How should I train for a Spartan Race?”

Well a lot depends on what your background is and what your goals are for the event. When people ask this question they often really asking “What exercises should I do?” But there is more to it than just exercising. You should eat well, rest and make sure you have the right gear.

I am a huge proponent of Spartan SGX combined with the StrongFirst principals of strength.  I have trained athletes at all levels including an Olympian, professionals, college, high school all the way to your average moms and dads!

 

nuvision_action_image_storefront_1763512

Learn training protocal that will:

If you want to train like a Spartan and get in the best shape of your life, then give me a call at 860-287-3768!

Options:

General Program $97 

Here is a body weight workout I do to prep for OC races.  Usually I add it Ina's a single workout 5 weeks prior to so I hit my 1000 reps the week before race day.  Week 1: 2 rounds Week 2: 3 rounds Week 3: 4 rounds Week 4:5 rounds or 1000 reps!  My goal i

Such as….

During this time we will discuss the general format of programming, equipment/facility needs, athletic past, physical limitations etc…and get you pointed in the right direction with a general 4 week program.

All interaction will be through email or Facebook messaging.

In person session will get you a FMS movement screen.

Online clients will recieve a digital copy of my latest ebook on warm ups and cool downs.

 Personalized Programming $197/mo

Nice to be back in front of a group teaching strength!  Dead lifts, tactical pull ups and Kettlebell snatches on the menu this day!!!  #strongfirst #kettlebells #xtremefitness #tacticalstrengthchallenge

Programming can include body weight, kettlebells, sand bags and barbell training methodologies

SpartanPillars

Success Story:“Words cannot express the Gratitude I have for Coach Cambio… He believed in me when I didn’t… He pushed my Assets to achieve things unimaginable… Every training session He pushed me to new levels and my performance at every OCR this year was commendable. I am not an athlete, just an average woman with moderate muscle tone… But in just 3 months of dedicated training I was able to do a Chin-up, a 195 lb. Deadlift and came in 2nd place in a 5k… and none of that would have been possible without My Red Gorilla!!! I am proud to call Todd a Friend and I am thankful for the Family I have become a part of all thanks to working out with one of the BEST TRAINER’S THE INDUSTRY HAS TO OFFER!… and as a side note, my Assets would like to say Thank You… I weigh the exact same I did last year, yet nothing fits anymore:) That’s a Win-Win all around I would say!”

– Jen Ward, Spartan Mom

Here is a little sample workout from my SGX session this past summer at Mohegan Sun in CT!

Comments: No Comments »

What Is Proper Squat Depth

By Todd M. Cambio | December 27, 2014

I am going to give you the one and only correct squat depth answer…

…are you ready???

Here it is…

…wait for it…

squat-depth

…But first, lets take a quick peak at what people are saying.

Actual comments from Spartan30 Squat Challenge:

Amazing how conflicting people’s views are!

I’ll fill you in on a secret, squats are not bad for your knees and lower back. Squats with bad form are…

So here is the answer to proper squat depth:

Scared Face

 ***Proper squat depth is what ever depth your body can go and still hold the integrity of the movement!***

OMG…Mind blowing right!?!?

But wait, what does that mean?

It means you must maintain a position of stability in you ankles, hips and shoulders through out the movement.  Breakdown in form is caused by many things, such as a vagus collapse, Back rounded (in flexion), an open foot fault, lack of ankle mobility, a “butt wink” or what I call a “flop” where you just bottom out in the bottom position of a squat…there are so many other possible factors too.

When training, if any of the above mentioned breakdowns in form happen, I adjust according to the abilities of my client.

If they are doing corrective exercises, and these things happen, sometimes I have to allow them to continue doing it until the exercise I chose does it’s job and corrects the movement faults.  The “Face the Wall” squat is a great example of this.

So, is proper squat depth 90 degrees?

Maybe for some, maybe not for others.

If you are in a competition like in CrossFit or in powerlifting, and you have per-determined depth requirements, then yes you need to get to 90.  My suggestion is to make sure you can get to the proper depth with great form with body weight first, then start loading the pattern.

However, if you are just working out to workout, then the depth you go is the depth you can go maintaing form.  There is no right or wrong depth, just proper form.  

Bar position also plays a role in form if you squat under load.

squat-bar-positions

Should you squat to below 90 degrees?

Again, if you can with great form yes.  If you can’t, then start working on some of the corrective exercises that I put out there for you in the Spartan 30.

After doing the Spartan30 Days of Squat Challenge, it occurred to me how much mis-information is really out there.  How many people really have no clue.

Not to be combative, but if you think there is only one proper depth to squat at and you make everybody get to that depth, then you are a danger to yourself and your clients if you in fact train people this way.

If your goal for you or your clients is to be able to do a 90 degree or lower squat, then great, work towards that.  I believe it is a fantastic goal and what most people should strive for.  Incorporate the corrective strategies that help you or your client the most.

I personally think you should get into a deep squat on a daily basis.  Now that does not mean put a barbell on your back and deep squat everyday, I mean just own the deep squat position.  Practice getting low, hang out there for awhile, make it feel natural.

Deep Squat

Now What?  I can’t get below 90 degrees with good form.

Work on your mobility!  Attack your trigger points and foam roll daily.

I put a bunch of squat corrections in Week One of the Spartan30 Squat Challenge, definitely go back and work on those.  I also came across this blog post that hits some of the main squat corrections I employ regularly like the face the wall squat and how to correct a valgus collapse with a mini band.

I also suggest you contact a FMS, CK-FMS or CES certified coach to work with you.  If there is pain, contact a medical professional.

There you have it.  The correct answer to proper squat depth.

Be Fit,

Todd

ww.ToddCambio.com

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