Zack Zweifel, M.S., CSCS

There are no bad exercises. Only poor application.

The sissy squat is one I pushed aside for years for reasons that turned out to be wrong. Once I actually started programming it and progressing it consistently, it became one of the more valuable tools in my own training.

To be clear, this isn’t the only reason my knees feel better. Progressive loading, compound lifts, and smart programming have all play a role. But this one earned its place.

Getting too ‘bulky’ is something that takes an enormous amount of effort and intentionality over long periods of time.

If you're a combat sports athlete lifting 2-3x/week, it's highly unlikely you'll gain much unwanted muscle from lifting.

We often measure getting stronger by how much weight we can lift. But we feel and notice the strength we’re building in many other ways. These feelings are far more powerful than the weight on the bar alone.

The less talked about (and probably most important) reason to strength train and take care of your body.

As a coach, one thing I always stress to every athlete I work with is that strength training goes beyond just becoming more athletic, stronger, and more powerful.

It also fortifies your body for the demands of your sport and makes you far more resilient to injury. Your soft tissues get stronger alongside your muscles. And in the event you do get injured, you will likely recover faster.

Big thanks to Washington Wrestling Network for having me on to nerd out about S&C.

What did I miss?

Wall hinge stretch. Lats, chest, upper back, scapular rhythm. Fantastic drill that you can do anywhere. Add it 🤝

I continually find myself using this exercise as both a strength movement and an assessment tool. It’s great on its own, but it’s also a fantastic teacher of what a correct squat movement should feel like. Most people should master this before they worry about the barbell.