BFS PROGRAM

Answering the Critics: The Back

A look at the man who popularized the squat, and commentary on the latest controversy surrounding this lift

BY KIM GOSS, MS

ver since BFS was founded in this study, let’s take a look at how one an organized sport at the time, 1976, we have been promoting of the strongest men of all time, Paul Anderson competed in Olympic Ethe back squat as a core exercise Anderson, contributed to the squat lifting. In December 1954 he broke for athletes – but it hasn’t been easy. becoming such a popular exercise. the American record in the stand- On occasion the medical community ing Olympic press with a lift of 364 has discouraged its use, thinking it was The King of Squats pounds, and the following year in June harmful to the knees and could stunt Paul Anderson was born in 1932 he won the Senior Nationals, where he a young athlete’s growth, myths that in Toccoa, Georgia. Julius Johnson, pressed 390, snatched 320 and clean were eventually proven false by cred- Anderson’s brother-in-law, said that and jerked 436-1/2 pounds. Impressive ible scientific research. But now the the first time Anderson attempted – but what made world headlines was squat has come under fire again. the squat he did three reps with 315 Anderson’s performance at an exhibi- At the 2011 Annual Meeting of pounds. After just one year of train- tion in Russia later that year where the North American Spine Society a ing while still a teenager, Anderson he became the first man to press 400 study was presented that suggests that weighed 275 pounds at 5-feet-9-1/2 pounds with a lift of 402.5. After the squat may be associated with frac- inches in height and had 33-inch the event the Russians nicknamed tures to a relatively weak bony struc- thighs and 19-inch calves. When he Anderson “Mr. America.” ture in the spine. The organization turned 20, Anderson squatted 660 The following year, at a body- issued a press release about the presen- pounds, exceeding the world record by weight of 340 pounds, Anderson tation under the headline “New Spine 30-1/2 pounds. And on July 25, 1953, won the Senior Nationals with lifts of Research Urges Teens to Skip Squat lifting barefoot, Anderson squatted 400/335/440, and then became the Lifts in .” From there 762-1/2 pounds at an exhibition in Olympic champion. No American the news media caught on, publishing Norfolk, Virginia. By the spring of super heavyweight has won Olympic articles about the study with such titles 1954 he was squatting 820, deadlift- gold since. After the Olympics, as “Danger Zone: Study Warns That ing 700 and doing quarter squats with Anderson turned professional to help Squat Lifts Are Tough on Spine.” 1,800 pounds. raise money for the Paul Anderson Before getting into the details of As was not Youth Home, a home for boys that he

18 | BIGGER FASTER STRONGER MARCH/APRIL 2012 opened in 1961 in Vidalia, Georgia. In Nebraska Medical Center, Omaha, interarticularis fracture. training he eventually did a 485 press, NE; Kay Ryschon, MSN, Nebraska The bottom line is that this study a 375 and a 485 clean and jerk; Spine Center, Omaha, NE; and is simply an opinion piece, because, as well as a 1,000-pound deadlift with Travis Manners, PT, CSCS, Athletes’ among other deficiencies, there was special hooks attached to his wrists. As Training Center Physical Therapy, no before-and-after methodology – for squatting, he did 1,200 pounds and Omaha, NE. in other words, no cause and effect. 10 reps with 900. His measurements It is difficult to form opinions Further, the authors apparently didn’t included a 25-inch neck, 36-inch about this study because at the time consider that with proper training, thighs, 22-1/2-inch arms, 58-inch of this writing, only the abstract is the body can adapt to the stresses they chest and 20-inch calves. available. From this abstract I know associate with the squat. Here is what that the researchers used radiographic Ernie Rimer, a strength coach for the The Truth About Squats imaging to examine the alignment US Ski Team and US Snowboarding and Spines of the lumbar spine and pelvis dur- Team, has to say about this topic: The study that is causing so much ing the squat. Twenty subjects were “In my short career I’ve worked controversy is “The Effects of Two involved. The researchers concluded with numerous athletes in 20 differ- Different Types of Squat Exercise on that the biomechanics associated with ent sports and a far greater number of Radiography of the Lumbar Spine.” the squat may increase the risk of a disciplines within those sports. I have The authors are John McClellan, young athlete fracturing the bony used both back and front squats as a MD, Nebraska Spine Center, Omaha, structures between the facet joints of staple in all of these athletes’ physical NE; Nick Aberle, MD, University of the spine, a condition called a pars development and injury prevention. I

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Paul Anderson helped popularize the squat with his unparalleled accomplishments in this exercise. www.biggerfasterstronger.com 1-800-628-9737 | 19 BFS PROGRAM

2011 USA Weightlifting National Super Heavyweight Weightlifting Champion Pat Mendes has performed a full squat with 800 pounds. have never had a single athlete experi- injury in the field of play.” turns out that the study had flaws, and ence a stress fracture to the spine for As discussed in the BFS position future studies showed that those who any reason. paper on the squat, even when full practiced squats had more stable knee “I can only speak from my own studies are made available, the meth- joints than control groups and as such experience as a coach, but I always ods must be closely examined. Our were less susceptible to knee injuries. preach quality before quantity, and paper reviews the results of a 1961 As for the issue of squats damag- appropriate loading and progression. study on the squat by Karl K. Klein. ing the growth (epiphysial) plates of This may be the reason that I have not Klein concluded from his research that the knees in young athletes, thereby observed the described injury in any of squats could increase the risk of knee stunting growth, there is no clinical my athletes. Further, if this injury was injury by decreasing knee stability. It evidence or scientific research to sup- prevalent in the weightroom, then I port this belief. In fact, the American am certain I would know about it from Academy of Pediatrics published a athletic trainers and physical thera- position paper in which the authors pists. They have a close relationship said “appropriate strength-training with strength coaches. While strength programs have no apparent adverse coaches remain focused on the science effect on linear growth, growth plates, and literature geared toward effective or the cardiovascular system….” and and efficient training programs, sports that bone density could be improved medicine focuses their energy on train- with weight training. ing methods that can prevent injury. Perhaps the squat will always have “In my experience, sports medi- its critics, but the preponderance of cine has not expressed huge concern research shows that when properly about back and front squats. We performed, it can be a safe lift for do debate over the different tech- young athletes. Paul Anderson got the niques that can reduce back and knee iron game hooked on the squat, and stress, but both sports medicine and his inspirational lifting will hopefully strength and conditioning experts For more information about the benefi ts encourage more young athletes to and risks of the squat, you can down- agree that properly performed squats load a free copy of our position paper train hard and lift heavy to fulfill their can enhance performance and reduce on the squat through the BFS website. physical potential.

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