If you want to pick something up off the ground, you have two options: hinge at the hips or squat down. There’s no question that the full squat is an essential, Primal movement, and yet many folks in modern, industrialized society are unable to perform one. Kids have good squat form (just watch them at play), but their parents are stiff at the hips with rounded backs and tight knee joints. Many more have been taught – by health experts and personal trainers – that the full squat is dangerous, that it will destroy your knees with wear and tear and render you incapable of normal activity. They say a half-squat is perfectly adequate, or, better yet, get rid of the squat altogether and use the leg extension machine! Disregard these “experts.” You need to squat. You don’t need to use a ton of weight (or any!), but you do need to be mobile and flexible enough to reach a full squat below parallel.
Over the next week I’ll be covering some key concepts related to the recently-released Primal Blueprint Fitness. You can get your own copy of the free eBook here. Yesterday I covered proper pushup technique. Next up, proper pullup/chinup technique.
Not everyone loves doing pullups and chinups, but they are an absolutely necessary part of the Primal Blueprint Fitness program. See, with most other bodyweight exercises, it’s possible to make the case for the superiority of their weighted analogues. There is at least a debate to be had for bench presses and barbell squats versus pushups and pistol squats, but nothing trumps the pullup. You could spend years training with lat pulldowns and bent over rows, but they will never match the strength-building capacity of pullups and chinups.
If you’ve ever taken a PE class, joined the military, played organized sports, or watched Rocky, you should be familiar with the basic pushup. In theory, it seems pretty simple, right? You assume the position, lower yourself to the ground, touch your chest to it, then push back up. Hence, “pushup.”
I originally planned for Primal Blueprint Fitness to be a new hardcover book sold in bookstores as a companion to The Primal Blueprint and The Primal Blueprint Cookbook. In the end I decided to take a different approach. As you’ve probably heard me say, my mission is to help 10 million people take control of their health and fitness through understanding exactly how their body was designed to work. It’s why I started Mark’s Daily Apple and it’s why I’m giving this program away for free.
First off, congratulations to FlyNavyWife. The veteran Grokstar and Joyful Abode blogger is now also a proud mom! Welcome Anneliese Claire to the world.
Eat smart. Eat meat smart. Listen to NPR‘s wonderful piece on how a meat-based diet made us smarter. Let the vegetarians and raw foodies weep.
Coke is in troubled waters, troubled vitamin waters. More specifically, they are being sued for making unwarranted health claims about the product. And Coke’s defense (seriously, not making this up): “no consumer could reasonably be misled into thinking vitaminwater was a healthy beverage.”
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