Squat Rx Video Series
Interview with the creator Boris Bachmann
by Rawgrip.com
First of all I want to congratulate you on a successful video series. I found them very informative and clear to understand as I am sure many people did. The technique demonstrated during the lifts is perfect and the practical advice given in the videos is excellent. If you haven't already seen the videos visit Boris' Video Page (Link to the videos at the bottom of the article).
Now for the actual interview itself. I am sure the answers are going to be fully explained and very informative so have pencils ready readers.
RG: I wanted to start off with the background information as many of us want to know who Boris is and how did you develop this expertise?
Boris: I’ve been around weightlifting and S&C my whole life. My father was an Olympic weightlifter and I was born in York, PA. I don’t remember it at all though - we moved when I was young. I’ve participated in gymnastics, Tae Kwon Do, swimming, and powerlifting. I’ve taught and coached Tae Kwon Do and powerlifting as well. My main experience with coaching has been with competitive swimming and strength and conditioning for swimmers - I’ve coached at the age-group, high school, masters, and Division III levels.
RG: OK now more to the serious stuff, why the videos and what made you undertake such a big task?
Boris: It didn’t start out as a big task. I realized that most people didn’t realize they had major squat form issues and decided to make a few short videos about those issues. For the most part, I’ve gotten great feedback from them and decided to make more - now there are about 20 of them on YouTube.
I’ve read some people calling me “long winded”… I don’t know how long-winded I can be – YouTube videos are all less than 10 minutes!
RG: Some of the techniques and exercises used in the videos are very in-depth. My question is how you came up with the chosen corrective exercises.
Boris: Some of them I learned in gymnastics, martial arts, and in competitive swimming. Others I just learned experimenting on my own in the gym and out and working with young people in the gym. I’ve had great training partners like Bob Ellerbee (a Vietnam-veteran, Semper Fi) and Florencio Campos (a powerlifter and personal trainer) and they were a wealth of information. Reading articles and books from coaches like Bill Starr, Jim Schmidt, Paul Kelso, Pavel Tsatsouline, Mel Siff, Arthur Dreschler, Louie Simmons, and Dave Tate have given me a lot of great ideas throughout the years as well.
I’m proud of the videos and I think they were desperately needed, but, to be honest, there are a few exercises included in the series that are, at best, marginal in how much they’ll help the target issue. For example, “Wall Walks” (presented in Squat Rx #1) – it’s a great drill, but it’s probably not going to do a lot for the lumbar rounding in the hole. I included it because it was a cool Pavel drill and I thought people would benefit from knowing about it. A few people have commented that they since starting Wall Walks, their lower backs and shoulders are stronger, more mobile, and healthier, so I’m happy I included it, but it should have been in Squat Rx #5 instead of #1.
RG: My next question is how did you come with the topic ideas for each of the videos in the Squat Rx series?
Boris: Most of the topics just come from seeing common errors in the gym and from reading peoples questions on message boards. Others are, more or less, product or exercises endorsements but I haven’t gotten a penny from anyone for any of them – I recommend bands, chains, the “Top Squat”, the “Manta Ray”, etc because I use them and sincerely believe they are great.
RG: One of the main things you concentrate in your videos is mobility and flexibility. How important are these qualities to a lifter?
Boris: That’s a good question. To someone lacking in them so badly that they can’t perform basic tasks effectively, it is critical. Most people have pretty tight hamstrings, hip flexors, and shoulders (thoracic region) – those three things make it a lot harder to squat properly, especially with a barbell resting across your back.
A bit of a rant here: I had some viewers take me to task on the inclusion of “windshield wipers” and other twisting movements in Squat Rx #5.They cited Mike Boyle (a great coach that I love to read) saying that increasing lumbar mobility is dangerous. I totally agree, but #1) They were totally missing the point of some of those drills – at least one of them was intended to loosen up the thoracic region, not the lumbar, #2) I specifically say and demonstrate that windshield wipers should be done under control, and #3) I don’t see “mobility” as an entity separate from “stability”. I probably use the terms a little too loosely for some people and maybe that’s my fault, but I mean, who wants to be Mr. Bendy-Yogi-Man?
RG: In your opinion what is single biggest mistake that a novice lifter makes when trying to improve his or hers Squat?
Boris: Hmmm…. How about looking for the perfect routine or supplemental exercise that will propel them to squatting greatness? …or squatting once a week poorly and expecting progress? …or adding weight before they can squat anywhere close to parallel correctly? I don’t know – it’s a tough one to call.
Most novices need more practice and if they start out only squatting once a week because they are worried about overtraining, it’s going to take A LONG time to get proficient at the movement. I admit the squat isn’t as hard to learn as the snatch or clean, but most kids today are pretty sedentary and they forgot how to do a bodyweight squat properly by about the age of 6 – it might take some time and effort to relearn.
RG: After reading what a lifter shouldn't do, I think our readers want to know what program or things they should perform to improve their squat and take them into the next level.
Boris: I’ve tried a lot of programs and made progress with most. I’ve always had good results with Westside variants. I’ve always gained weight with high-reps squats (a la “Super Squats). I’ve done well with modified Smolov routines. I enjoy routines like “EDT” and using intervals for conditioning.
Any good program should address your weaknesses and provide enough variation that you aren’t overtraining and/or putting yourself on the road to injury. In the end, most “programs”, unless you have a live coach working with you and tweaking it along the way, aren’t going to address these things consistently. No matter what approach you choose, it’s not going to work very long without adjusting it to your needs.
RG: How important is correct footwear when squatting and what brand/make should an athlete invest in?
Boris: Proper footwear is crucial if you are going to squat heavy. Why anyone would want to squat in “mini-trampolines” or socks is beyond me. I want to squat on a solid, non-slipping surface. Wrestling shoes, Chuck Taylors, and Adidas Sambas are pretty popular among powerlifters and they have solid soles. Safe has a squatting shoe available through Titan (a powerlifting apparel company) and my training partner swears by them.
I personally wear either Chucks or Adidas Olympic weightlifting shoes. I love and wear them both but Chucks have zero arch support and a flat sole – something to consider if you have falling arches or if you are squatting deep. There are great powerlifters that use Chucks and great powerlifters who squat with a heeled shoe, so don’t buy into the mantra that you must wear a flat-soled shoe if you are interested in squatting maximal poundages.
One last thing about shoes – if you change the kind of shoe you use, you must give yourself at least a short time to adjust. Squatting heavy in a shoe you’ve never worn before could give you aching knees or, at worst, an injury.
RG: There is a question on everyone's mind and that is how your current training regime looks like. What do you do in terms of training, nutrition, corrective exercises and supplementation?
Boris: I’m embarrassed to admit that my own squat training has been pretty inconsistent since my son was born. Training time in general went down the toilet as soon as I became a parent trying to juggle home, work, and coaching – I learned to adjust, but it took a long time. My training is pretty barebones right now and I try to cover most bases focusing on lifts like presses, snatches, pull-ups, and of course squats.
I recently got my kettlebell instructor certification through Pavel Tsatsouline and have been doing a lot of my training with them at home the past year or so. I still try to get to the gym once or twice a week and usually do EDT-style sessions or some interval work. The other week, I did the Tabata protocol (:20 work: 10 rest x 8) squatting with 225 – not a very impressive weight, but it was plenty hard.
RG: Any final words for our readers and fellow lifters?
Boris: Keep On Squattin’!
RG: Please Fill in The Following
The best workout song is... either “Working Man” by Rush or “The Memories of Trees” by Enya - you decide.
The greatest athlete is... hard to choose just one - Lance Armstrong is hard to beat.
My future goals are... to do more coaching and make a training DVD.
Rawgrip.com is... a site with great promise. I look forward to seeing it grow!
RG: Great response Boris, I hope our readers take your advice because there is plenty food for thought. We will be looking forward to your future work and all the best being a family man.
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