Bend to Extend vs. Squats:
Today I am going to give you a quick lesson on the difference between the squat and the bend to extend movement. Practicing these two various moves and understanding how they are different will be a big step in maximizing your workouts. When you understand which situation calls for which movement and you are able to perform both of them safely and effectively, you will open yourself up to a world of possibilities. Both of the movements I am teaching today are a variation of lifting with your legs, not with your back and as a result will both follow the same basic principles:
- Keep your back flat, move with your hips.
- Keep your feet flat, train barefoot for best results and push through the center of the foot.
- Breathe with each repetition.
- Each rep is a plank in motion, make sure you plank at the end.
Bend to Extend Movement
Let’s begin with the bend to extend movement because it is the most effective way of performing one of the most important functional activities ever; picking something up off the ground. This movement is also the basis of a deadlift. The bend to extend is a backward movement of the hips, loading the bodyweight and any load you are carrying directly into the glutes and hamstrings. These muscles are the strongest muscles in your body for producing force to drive your bodyweight or whatever you are lifting. To counter balance the backward shift of the weight of your body, you will have a forward lean of the upper body while maintaining a strong, flat back. For the ideal deadlift, you will want to move the hips back with a very slight downward shift.
The Squat
The squat is a downward movement of the hips, as opposed to a backward movement, and as a result requires much less forward lean with the upper body. The bend to extend motion is best used for picking things up off the ground and the squat is the best way to lift weight that is at shoulder level or overhead. You will minimize forward lean when squatting compared to bend/extend and therefore you will prevent any weight being held at shoulder level or higher from becoming excessively heavy. The forward lean of a bend to extend will move weight out front and the squat is all about keeping centered over that plumb line of your body. Overhead squatting is one of the best ways to develop excellent overall flexibility and realign daily posture.
Follow along with the video and practice the deadlifts and goblet squats until you get the hang of it. We will use plenty of overhead squats in our more advanced practices in the future. When you develop excellent technique in this move, you should find that you are able to outperform what you could have ever expected.
Thank you for joining me today,
Peter Hirsh
