Mastering the Squat and all its Variations

Squats are one of my favorite exercises and one that I try to make sure all of my clients (no matter age or ability) master.

As I tell them, if standing up is something you're going to be doing for the rest of your life, then squatting is going to need to be a part of your exercise routine. Parts of this post were featured on Thrillist.com

The quick benefits of squatting breakdown:

• Full body exercise
• Great core strength developer (especially when weighted)
• Builds strength in all leg muscles
• Increases flexibility (specifically through the hip complex)
• An exercise that stimulates the release of anabolic hormones (meaning promotes muscle development in the body).

Here are the squat progressions you’ll need to master with what I consider some of the best and shortest video examples.

The first thing anyone needs to do when it comes to squatting is master the form. There's a great deal of flexibility, core strength and leg strength necessary to perform a proper squat. I would describe a neutral squat as feet about shoulder width apart. You should be able to drop low, sending your weight onto your heels, while maintaining an eye focal point at about 1 o'clock, 2 o'clock. Your hips should be able to drop just past parallel (not necessarily something you do on every squat, but you should have the capability).



I start clients with a simple body weight squat. For beginners, I have them hold onto a banister, or any ledge (or bar) and drop backwards sending their weight onto their heels, dropping their glutes backwards and slightly below parallel.



The next progression is the body weight squat without holding onto anything. Placing an emphasis on keeping your chin-up and spine straight (to slightly arched) through the motion.

Once that's mastered, it becomes about weighting and destabilizing the motion. The easiest and probably safest way to weight the movement is holding dumbbells at your side with straight arms.



Weighting with a barbell across the back can be helpful for those looking to be able to drop their hips a little lower during the movement.



Another variation I introduce around this time is squats on the bosu ball. This variation is important for working on control of the movement through balance, by stressing the stabilizer muscles.


Once all of the above is accomplished the next variations are front squats with a barbell or dumbbell (goblet). This movement is helpful in being able to really squat with your weight in your heels and sending your hips and glutes backwards, due to the weight in the front creating a counter-balance.





The next motions I approach to start mastering after the above are single leg squats. Single leg squats can also be weighted forward, backward or at the side. One of the great benefits of single leg squats is that they allow a diagnosis of strength differences between legs. Make sure you can perform the same amount of reps at the same weight, with perfect form on each leg. Otherwise, you may have an imbalance between your right and left sides that will need to be addressed.



The final and most difficult moves for me are pistol and single leg squats on a bosu ball (both flat side up and down).




And that's my ultimate progression for the squat movement. If you can do all of the above then you will have mastered the squat.

Make Your Summer Body Your Year Round Body

What does it take to make a difference? How long must you do something before it can result in tangible change?

These are questions that perplex many when on the precipice of change. Especially when it comes to our bodies. In a society of immediate gratification, with miracle pills and creams promising instant beauty and happiness, the thought of sustained and committed work can seem not worthwhile. But living your life in a best version of yourself, is something to strive for.

So how much time to make that change? After almost a decade of working with people trying to make that tangible change in their lives, I’ve decided on 4 weeks or if you’re willing to add on the extra 2 to 3 days, 1 month, to jump start a new body. To be honest, I’m still a little uncomfortable with the mass media packaging of the idea of 4 weeks to your Summer Body. My current physical state is the result of almost two decades of non-stop training. Despite injuries (including 4 surgeries over that time), I’ve probably taken no more than 3 or 4 weeks off from training/working out. Meaning I know it takes work and for me, I actually like the work.

But this post isn’t about me, per-say. It’s about the inspiration I’ve gained from my clients over the last decade. Clients who made the difficult first steps in coming to me for help and then committing to give me 2 to 3 hours of their time a week for a month, or sometimes longer. There is one client whose inspiring path I would like to share, especially since for the first time we’ve tracked our progress together through photos, and her name is Emily.

Emily’s interest in my services had been piqued through emails and friends, and so, heading into the summer of 2015, she decided it was time to “grab the bull by the horns”. She signed up for the summer body program.

As she told other prospective clients, working with John is worth it, though getting through the first couple of workouts, or weeks can be hard and painful. The important thing is to stick with it. Emily has stuck with it, continuing her program for over a year now. Starting with just 2 sessions a week she has scaled the program up and down to fit her busy schedule and budget. Once she had made working out a part of her weekly routine, she started fully incorporating healthy eating into her program.



From trying out nutrient rich salad recipes from me to using meal delivery companies, Emily found a way to eat that made her feel good and look good.

In terms of the workouts, Emily was apt to take full advantage of my varied training background. When grilled about what style of training I specialize in, Emily pondered and replied, it’s really a nice mix of a lot of things. From body weight exercises, to running, to machines, to TRX, to pilates, it’s a mix of exercises best designed to get her the results she wants. And the results have been great.

My super awesome client and friend @emily_of_sp crushing a workout at our favorite #training spot in #bushwick This #superset of #dips #stepover crosses #pullups plus her great attitude is why she has seen amazing results. #fitness #summerbody #nycfit

A video posted by John Ford (@jkffitness) on Jun 16, 2016 at 12:29pm PDT

We’ve never focused too much on a weight number, it’s been more about what she’s capable of doing in the gym and how she feels. By training for performance, she’s benefited from the improvements necessary to allow her to run more, stretch further and lift heavier. All things that result in you having a pretty kick-ass body and feeling great about what you can accomplish with said body.

So why not give 4 weeks a try? There’s no reason your summer body can’t be your year round body.