Guide to Squats

Ricky Lundell, in his first in a series of manual/guides, reveals the technical mastery of squats, uncovering the mind-body-spirit partnership, as well as keys to life success through his 1% Better Every Day philosophy.  While pursuing a “throw down the gauntlet” objective of squatting a phenomenal 500 pounds in 500 days, this insight was internalized. At the time, Ricky was squatting 275 pounds/125 kilos, weighing 155 pounds/70 kilos.

Accomplishing so many physical feats in his life (Black Belt Gi Gracie Jiu-Jitsu World Champion, 2006; FILA World Champion Grappler and Captain of Team U.S.A., 2007; FILA Grappling Gold Medalist and Pankration World Champion, 2008; FILA World Grappling Champion and Absolute Division World Grappling Champion, 2010) this new squatting challenge measured up to be a world class achievement.

Ricky’s intention with the 500 pounds in 500 days was to prove to himself that he could achieve something great, something lasting, not by quick hacks or overnight solutions, but by gradual small improvements.  Day 500 of his self-imposed objective, he squatted 610 pounds/277 kilos; one of the most exciting days of his life, the feeling of unconditional support from his fellow lifters was delicious.  Intoxicating.  Spiritual.  Pleased with the strength of his body.  Surprised to be pain-free for the first time in many years.  Humbled by the generosity of spirit from his fellow lifters.  Gratified by exceeding his pledge of lifting more than 500 pounds/227 kilos in 500 days, despite tremendous life challenges.  All these outcomes exceeded his expectations.  But nothing could compare with the greatest benefit he internalized from his squatting experience--the knowledge that striving to be 1% Better Every Day is transformational.

In his series, while you follow his fantastic training methods, ponder the 1% Better Every Day philosophy. Whether you are a 14-year old trying to make the JV Basketball team or a 57-year old, dealing with chronic pain, you will reach your own personal “peaks” by committing to his personally tested and proven winning work-out plan.

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