Thankfully, practicing a tight squat can prevent and even reverse this trend. You can practice a tight squatting motion on the floor or an elevated surface. You may feel more tension control in one position or the other.
The trick to getting the most out of this exercise is to apply downward force into your front foot. Try not to push your front foot forward, so all of your weight goes to your toes. Doing so will reduce the tension control in the back of the leg and place more stress on your knee.
Common tension control issues in the squat chain
Nearly everyone has at least one or two muscles in their squat chain with dysfunctional tension control patterns. Some of the most common examples include: keeping tension in the quads, glutes, hamstrings, or calves in the squat position.
If you experience poor tension control in either of these muscles, try practicing putting tension in just that one muscle in the standing position. From there, get into the squatted position and try placing tension in the muscle in that position. Go back and forth several times during the first phase of each workout. Eventually, you'll gain more control over the tension in both positions.
Stability phase exercises for the squat chain
Now that you've practiced your tension control from top to bottom, you'll be applying that tension control to improve stability. Doing so builds up the "muscle confidence" in your legs and gives you a more secure foundation for safer leg training.
One of the simplest ways to do this is to stand on one leg and draw full circles with the non-supporting knee. This technique is not only a great way to improve standing support, but it also helps "lube" and loosen up your hip joints. Your goal with this technique is to keep your whole body skill and move your leg in a smooth motion without any jerky movements.
From there, move into the stability training in the tight squat position. Once again, fill your entire lower body with tension to create a stable foundation. From there, shift your weight front to back, side to side and twist your torso around in smooth, controlled movements. Be creative and playful with your motions. It's your chance to explore what your body can do and have some fun.
Strength phase exercises for the squat chain
Now that you've had fun exploring with your tension control and stability it's time to get grinding with a few structured and intense sets of repetitions. This phase is where you'll use very simple, yet intense squatting exercises to make your squat chain work very hard for three sets of no more than 15 reps.
Each of the exercises in GSC is broken down into 6 basic levels of progression so you can adjust the resistance of the exercise to your fitness level. Simply use the level that allows you to complete between 5-12 reps on the first set to know which level is right for you.
Keep in mind that each of these levels can be broken down into micro-progressions so you can dial in the perfect amount of difficulty for you.
Level 1 Assisted deep squat
Assisted squats are an excellent exercise for those who are struggling with lower body tightness and dysfunctional tension patterns. It helps you learn how to open the back of your hips while flexing your ankle to drive your knees forward. Squatting, in this way, creates a perfect balance of tension throughout your lower body so you shouldn't feel stress in your knees or lower back.
Key points
Start with your arms bent about 90 degrees, so your arms straighten out as you squat. If you start with straight arms, you'll be pulled forward as you squat down.
"Squat down" is the operative term. For years, I practiced the popular technique of "sitting back" as if you're sitting your hips back into a chair. This sort of method originates from strength sports like powerlifting and has been primarily taught to accommodate the common dysfunctional movement patterns people have acquired from years of sitting. Thankfully, these assisted squats now make it safe and easy to relearn how to fix such discrepancies rather than enable them.
Press into the arches of your feet. Getting heel heavy is a common issue where too much weight is placed on the heel and not enough on the ball of the foot. Putting too much pressure on the heel can compromise stability and endorses the idea of sending your weight backward. Pushing into your arches helps you remain balanced and stable.
Stand up as if you’re driving the top of your head straight up to the ceiling rather than leaning forward and looking down to the floor.
Level 2 Split squat
The split squat removes the upper body support of the assisted squat and forces one leg to work harder than the other. The back leg serves as both support and stability, but it doesn't support any more than half of your weight. This emphasis on the front leg is also a simple way to start using your muscle tension to provide both movement and stability.
Key points
Beware of the tendency to push your weight forward onto the ball of your foot as you squat down. Continue the practice of pressing straight down into the arch of your foot to ensure balanced tension throughout your working leg.
Keep your front leg close to your centerline, so your thigh tracks inward slightly. This variation helps improve the strength and mobility in your hips while keeping your front leg in a position to be loaded up with most of your weight in the squat position.
As with all squatting exercises, be sure your knee is still tracking over your toes which are pointing forward and not inward or outward.
Level 3 Strap Spot lunges
Strap spot lunges are single leg squats where you extend one suspended leg backward to support you in the bottom position. This technique demands more strength and stability in your squatting leg while also progressing your hip mobility in both legs.
Key points
Try not to let your weight fall back onto your suspended foot. Not only does this remove resistance from your squatting leg, but it also places more pressure on your back knee.
You can adjust the difficulty of this exercise a bit with where you place your arms. Lunging is easier when you hold your arms in front of you, harder behind your back and harder still behind your head in the “prisoner” position.
Try not to shift your weight onto your back foot when pressing back up.
It may help to imagine pressing the top of your head straight up to maintain an upright posture.
Drive into the heel of your front foot to avoid getting “toe heavy” and placing stress on your front knee.
Level 4 Shrimp squats
The shrimp squat is an exercise that will expose any lower body weaknesses and imbalances very quickly. This exercise demands a lot of strength and control as you drive your front foot directly into the ground while you hold your other leg up behind your hips.
Key points
Shrimp squats are usually done without any upper body support, but in GSC, it’s good to hold onto something sturdy while you get comfortable with the technique. You can adjust the difficulty by how much weight you place on the front arm. Try not to lean onto your supporting arm or use it too much to pull yourself out of the squat position.
Keep your limbs in close to your centerline to improve stability and increase resistance on the muscles. It’s tempting to make the exercise easier by letting things spread out to the side, but this can also increase joint strain.
Be sure to exhale as you stand up to brace your core and maintain a strict technique. Loose and inconsistent breathing can make this exercise a real challenge for your metabolic systems rather than the muscles you're trying to work.
Level 5 Jumbo shrimp squats
Regular shrimp squats only make you squat down until your back knee gently touches the floor beside the heel of your squatting leg. The floor limits your range of motion and the difficulty of the exercise. Jumbo shrimp squats involve standing on a stool or ledge so you can squat deeper than usual. Not only do deeper squats require more stability and mobility, but they also require more strength as well.
Key points
Use a low step or ledge at first. Progress your range, and the difficulty of the
exercise, by standing on higher levels over time.
Do your best not to bounce, lean, or shift your weight out of the bottom position. That's the point where the resistance on your muscles is highest, so it's natural to cheat your way out of the hole.
Maintaining an upright posture is a helpful way to avoid rocking forward and prevents your weight from shifting too far onto the ball of your foot.
Level 6 Weighted jumbo shrimp squats
The final level of the squat chain is the weighted jumbo squat. It's a potent 1-2 punch to your muscles as you use additional weight along with one of the most challenging bodyweight leg exercises in existence.
You can load this exercise by either holding a weight in one arm or by wearing a weight vest. You may also be able to use a dip belt to load your hips. If you hold a weight, like in the image above, allow your non-squatting leg to “hover” behind you since you won’t be able to hold your foot close to your hips.
Key points
As with all loaded bodyweight exercises, the goal is to create as much tension in your muscles as possible, not to lift more weight. Be super vigilant about the potential to make the technique easier to lift more weight. Making your technique stricter will make your muscles work harder.
Experiment with holding the weight up by your torso, like in the example above, or holding the weight down by your side sort of like you’re holding a suitcase. You may prefer one position or the other depending on where you like to maintain your center of gravity.
Hypertrophy phase exercises for the squat chain
Once you've completed the grind phase, you're onto the final phase where you can either employ a finisher exercise or shore up a weak link by working a specific muscle group for a set or two. This phase isn't meant to be a large part of your workout. It's just the finishing touches to end things on a high note. Here are some of the best exercises to finish your workout off in elegant fashion.
Squat chain finishers
Finishing exercises for the squat chain are meant to be done in just one or two sets and for a duration of about 20-30 seconds.
Squat jumps
Jumping is an excellent exercise I often use in the fall when I'm training for ski season. Just one or two rounds of these would make my legs feel like lead in the gym, but would turn any ski trail into a buttery soft experience.
The trick with jumping of any sort is to land softly on the balls of your feet and then transition the weight back toward your heel as you finish in the squatting position. Smoothly extend your legs and repeat.
Jump lunges
Jump lunges are a fun way to torture your legs after a hard grind phase. You practice these just like the jump squats only you’re now placing more weight onto your front leg as you assist with your back leg.
I recommend practicing these in a skipping motion where you jump off your front leg, land on the opposite leg, and then place your back foot on the floor as you squat down. This motion will ensure you’re placing more weight on your front leg instead of having a 50/50 weight distribution between your feet.
Isometric squats/ lunges
You don't have to be jumping all over like a rabbit to cook your legs sufficiently. You can also hold the bottom position of any of the squat chain exercises for time, which will quickly smoke your muscles and make it difficult to walk for a few minutes.
I recommend holding onto a set of straps so you can pull yourself out of the squat position when you're finished. The straps make it easier and safer to get out of the squat and gives you the confidence to push yourself even harder. Just be sure to let the straps sag, so you're not using the straps to hold yourself up during the exercise.
Sprints
Few things will cook your legs like running up a hill or pushing a weight sled. Sprints use an explosive movement similar to jumping but with relatively little impact.
It's best if you can find a hill or staircase to provide resistance for the sprint against gravity. Sprinting on a flat surface requires a bit more mechanical proficiency to sprint safely and effectively. Of course, you can also push a weight sled if one is available.
Be sure to warm up well before sprinting at even a moderate intensity. It may not look like much, but sprinting causes more injuries than people realize. Most of these injuries occur due to jumping right into the workout without first practicing some light skipping or jogging beforehand. Not only will warming up help you stay safe, but also improve the comfort and effectiveness of your workout.
Squat chain focused work
Sissy squats
Sissy squats are the result of not letting your hips move backward during a regular squat. The movement is all about pushing your knees forward while tilting up on the balls of your feet. Once your knees kiss the floor, drive your feet straight down into the floor to stand back up with your quads.
Sissy squats are bodyweight leg extensions, but be sure to maintain some tension in your calves, hamstrings, and glutes to prevent knee strain.
Just like with shrimp squats, you can practice sissy squats with or without upper body support, but it's a good idea to hold onto something with your fingertips since your legs will be pretty fatigued at this point in your workout.
Hamstring curls
Hamstring curls on the Grind-Straps are a complete hamstring exercise. They work your hamstrings to both stabilize your hips while also flexing your knees. These are also an excellent exercise for the calves.
The trick to getting the most out of this move is to keep your whole backside tense while pulling your heels closer to your hips.
Calf raises
Calf raises are a bodybuilding staple and can be done effectively with both legs or as a single leg exercise. In either case, keep your feet under you, so you're driving force directly down into the balls of your feet. A wider stance can feel more stable, but it doesn't allow as much range in the ankle and ball of the foot. Keeping your feet close together is the way to go with both feet or using the one foot under your hips if you do them on a single leg.
Try to avoid bouncing or using fast and choppy reps during calf raises. This is an easy habit to get into and can reduce how effective the exercise is. When in doubt, pause for a solid second at the bottom of each rep and extend your ankle as much as you can at the top.
Hip/ leg raises
Lifting your leg straight out to your front or side can be an excellent exercise for the smaller muscles in your hips. Your hip muscles do a lot for your stability, especially in the squatted position.
The secret to effectively working your hips is to fill both legs with muscle tension. Lock both of your knees, so your legs are straight and maintain tension in your hamstrings to improve stability. A locked leg will improve how strict you can practice the exercise and make it much more challenging.
Like with the sissy squat, hip raises can be done both supported and unsupported depending on if you're holding onto something. You'll probably find you can make your hips work harder if you hold onto something at first and progress to an unsupported standing variation later on.
Chapter 6
Grind Style Back & Biceps
Before I started practicing calisthenics, I was supremely frustrated with finding effective ways to train my back and biceps. I followed a steady routine of preacher curls, bent over rows, and lat pull-downs. These techniques worked fine enough, but I kept running into challenges like preventing low back stress or maintaining strict technique to isolate my biceps.
Looking back, I was undoubtedly using far too much weight most of the time, but my frustrations also grew out of poor tension control. I just never felt like the exercises were doing what I wanted. Most of the weighted exercises felt like I was pooling tension into specific areas, like my traps, while other muscles, like my biceps or shoulders felt under worked and almost neglected.
Thankfully, I started to dip my toes in the bodyweight world by focusing on pull-ups, and rows on a new invention called a TRX. Practicing these moves helped me make much m
ore progress than anything I had done before, and it's easy to see why.
Rows and pull-ups don't place any stress on the spine, nor do they require you to lock your body into a static position as you move your arms. Instead, they do the opposite as your hands grab onto a stationary support and you move your body. Rows and pull-ups also include the added benefit of using the flexion and extension chains for total body support.
All of these attributes add up to a back and biceps workout that's easier on the joints, harder on the muscles, and feel very natural. It's no wonder they are the perfect choice for building the back and biceps.
Tension control phase exercises for the pull chain
Like the squat chain, the major muscles in the pull chain are often sleepy due to sedentary habits like sitting. Even the biceps can be rather sleepy. It's easy for many guys to tense up their biceps when they "make a muscle," but it can be challenging to maintain that tension as they straighten their arms. The result is that a lot of people have a pull chain that's sleepy in some areas and overstimulated in others. This imbalance produces very fragmented tension control habits which can easily overload the joints, contribute to poor posture, inhibit muscular development, and puts the brakes on physical performance. Not to fear, though, because the following exercises will help correct all of these shortcomings.
Scapular movement exercise
While the muscles in the back are large and powerful, they are also some of the most chronically neglected and sleepy muscles in the body. The lats are often especially sleepy as they are usually inactive as we sit and move throughout the day.
Grind Style Calisthenics Page 4