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[@PeterAttiaMD] Squats Vs. Single-Leg Training | Jeff Cavaliere, Mike Boyle & Gabrielle Lyon, D.O.

· 6 min read
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@PeterAttiaMD - "Squats Vs. Single-Leg Training | Jeff Cavaliere, Mike Boyle & Gabrielle Lyon, D.O."

Link: https://youtu.be/CGajXgvsPB8

Short Summary​

This video transcript discusses the shift away from heavy bilateral lifts like squats and deadlifts towards unilateral training (single-leg exercises) for athletes. The speakers, drawing from their experiences in powerlifting and athletic training, argue that unilateral exercises can be as effective as bilateral exercises while potentially reducing injury risk and improving athletic performance, particularly in the context of neurology and sports.

Key Quotes​

Here are five quotes from the provided transcript that highlight valuable insights:

  1. "Everybody's back problem seems to come down to one thing, back squatting." This is a direct observation linking a common exercise to injuries, prompting a re-evaluation of its necessity.

  2. "When you get into the bilateral deficit research, you're stronger on one leg. You have more strength capability on one leg than you do on two because your body there's and there's research." This statement introduces the concept of bilateral deficit and challenges conventional wisdom about strength training.

  3. "If I say to you throw a baseball, everybody knows how to throw it. If I say throw two baseballs, somebody would think, I'm not really sure how I'm supposed to do this right now. We understand neurology and then we deny it when we start strength training because we want to deny it." This uses an analogy to highlight how our understanding of natural, unilateral movements is often ignored in favor of bilateral exercises, potentially limiting athletic potential.

  4. "When he became one of the world's strongest men, he was a worse basketball player." This is a powerful anecdotal example illustrating that increased strength in certain domains doesn't necessarily translate to improved athletic performance in all areas, and can even detract from it.

  5. "Anytime you pick up a leg from the ground, it's functional training... we built a whole program in our um and with the Mets around step-ups and lunging because we knew how important that was." A reminder of the value of exercises which mimic natural movement patterns.

Detailed Summary​

Okay, here's a detailed summary of the YouTube video transcript, presented in bullet points, covering the key topics, arguments, and information discussed:

I. Introduction and Personal Anecdotes:

  • Speaker 1 (Likely Peter Attia): Starts by describing his early experiences with powerlifting, which he initially did as a side activity to boxing. He was immersed in a "dungeon" gym focused on heavy lifting (bench, squat, deadlift).
  • He later injured his back and started questioning the risk/reward of heavy bilateral lifting. This led him to explore single-leg training.
  • Speaker 2 (Mike): Shares a similar background in competitive powerlifting during college and subsequent injuries (back and shoulder). He then became a strength coach.
  • He noticed similar back problems among athletes, often linked to back squatting.

II. The Problem with Traditional Bilateral Lifting (Specifically Back Squats):

  • High Injury Rate: The speakers observe a significant correlation between back squats and back pain in athletes.
  • Questioning the Practice: They began to question the necessity of continuing an exercise that demonstrably hurts a significant percentage of the population.
  • Old School Mentality: Football coaches (even at the NFL level) still often prioritize metrics like bench press and squat numbers, reflecting an outdated approach.
  • Combine Issues: Discusses the NFL combine as a test that can be "cheated" by specifically training for the events, rather than reflecting true athleticism. The endurance bench press test is highlighted as potentially foolish.

III. The Shift to Unilateral Training:

  • Unilateral Training as an Alternative: Both speakers transitioned to incorporating more unilateral (single-leg) exercises.
  • Bilateral Deficit: Explains the concept of the "bilateral deficit" - that you are often stronger on one leg than you are on two legs combined. Strength capability on one leg is higher than on two legs because of neurological factors.
  • Dogma and Resistance: Acknowledges the strong "dogma" surrounding squats as the "king of all lifts," making it difficult for people to accept the benefits of unilateral training.
  • Testing and Results: They conducted tests with athletes, comparing bilateral (front squat) strength to unilateral (split squat) strength. The results were surprising.

IV. The Evidence for Unilateral Training Superiority:

  • Split Squat/Front Squat Equivalence: Athletes could split squat roughly the same weight they could front squat.
  • Hockey Team Example: An entire hockey team demonstrated this equivalence.
  • High-Rep Unilateral Performance: An example of an athlete doing 240 lbs for 20 reps in a split squat, equating to potentially 480 lbs for 20 reps bilaterally.
  • Neurological Basis: The speakers suggest that our nervous system is inherently more wired for unilateral movement. They use examples like dunking a basketball or throwing a baseball - we naturally do these actions unilaterally.
  • Inhibiting Nervous System: Heavy bilateral lifts may actually dampen the nervous system, making athletes less athletic in some cases.
  • Powerlifting vs. Olympic Lifting: Comparison of powerlifters (often less athletic-looking) to Olympic lifters (more athletic and explosive). The argument being that the goal is athleticism, not just moving the most weight in specific lifts.
  • Charlie Francis Influence: Inspired by the training methods of sprint coaches like Charlie Francis, which emphasize unilateral work for speed and jumping.

V. Considerations and Exceptions:

  • Intervention at Early Ages: Speaker 2 (Mike) concedes that, with proper coaching and biomechanics, some people can be taught to squat more safely, especially if taught from a young age.
  • Addressing Bad Mechanics: Many people come to trainers with already-established poor squatting form.
  • Teaching Proper Squat Mechanics: Requires significant time and attention to detail, which may not always be feasible.
  • Box Squats: Box squats can be a useful tool for improving squat mechanics by providing a target and promoting better movement patterns.
  • Freestanding Squats: Ultimately, freestanding squats would be necessary for some athletes like an offensive lineman.
  • Trap Bar Deadlifts: Mentioned as a safer alternative to barbell deadlifts for some people.
  • Dumbbell Squat Teaching Tool: Holds a dumbbell or kettlebell between the hands and letting the weight hang straight down and putting you in a perfect biomechanical position.
  • Thoracic Mobility: One of the main things people lack that disrupts the biomechanics from the dumbbell example.

VI. Summary/Conclusion

  • Single leg movement is more functional and aligns with how we naturally move.
  • Functional Training: Picking up a leg off the ground is functional training, and the importance of incorporating exercises like lunges and step-ups is highlighted.

VII. Podcast Promotion:

  • Peter Attia promotes his premium subscription, highlighting the benefits of joining.