2 Minute Squat Hold - Peter Attia Longevity Strength Test for Over 40 Years Old - Attia's rule
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- Опубліковано 15 жов 2023
- This is one of Peter Attia's strength tests discussed in "Best Exercises for Overall Health & Longevity | Dr. Peter Attia & Dr. Andrew Huberman" (link: • Best Exercises for Ove... ).
Think now about getting out of a chair unassisted when you're 85. I know that's weird but remember at 50 you're as far away from 70 as you are 30. Yep.
My personal tip is to add a squat hold 1-3 times during any walk or hike to incorporate a bit of strength training into your low-intensity cardio routine. I usually start with the longest hold first, and my capacity decreases as I do more holds during the walk or hike.
I also regularly engage in heavy barbell squats, extended sets of air squats, hill sprints, and running.
Interestingly, I began doing these exercises during yoga about 15 years ago, even though they weren't recognized as longevity exercises at the time. But it became clear rather quickly that these holds and similar exercises had significant benefits.
Give it a try now!
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#Strenth @hubermanlab @PeterAttiaMD #Lift #Run #Hike #HealthCoach #StrengthTraining
I'm 67 year old woman. I'm very active, doing flexibility, cardio and strength training 5 times a week. I was able to hold the squat for the same length of time as Peter. My legs were shaking and my heart was thumping but I did it! Going to add this into my day when I can. Thanks for sharing.
Welcome to my channel and great job, it's so hard to do
My wife is 64 and I am 63. We do a strenuous 35 home work out three times a week and finish with a 2 minute wall sit holding a 6kg kettle bell. Heck of a finish, but we love it 😌😌
That's great, keep at it. Try squat challenges like on your walks do 10 every .5 miles. This adds up at the end of the month!
Im 62 and have built up to 4min ..5sec a week increase.coming to terms with the pain like the 14^celsius sea water i swim in
I also trailrun,cycle ,swim and kettle bells
@@rolandshapiro5265 that's amazing.
This is interesting. I’m adding it in my routines. Find my starting point and then improve upon it.
Get to know squats here: ua-cam.com/video/mPgo5-zmoS4/v-deo.html 90 degree, parallel, ATG (ass to ground)
For anyone doing squats or squat challenges... do this yoga class the day after: ua-cam.com/video/0RphoyK8HhU/v-deo.html specifically for sore legs, hamstrings, hips and lower back. It will feel amazing.
I was able to do the length of the video! I feel like my thighs get tired quickly while exercising. Thank you for the information.
That's fantastic. Try to develop more thigh (quad) strength doing air squats: ua-cam.com/video/Ijm1pGvNWvA/v-deo.htmlsi=dT_Zwd_CGearx266 Welcome to my channel!
I'm 63 152 lbs very active (walk cycle 14 hours a week) and it was painful to do 2:20 secs.
2:20 is where my whole body starts to shake and a just about fall over!
Damn I held it for a minute and had to take a break! Definitely doing this during runs like you mentioned.
Awesome, welcome to my channel. When you're done with the runs and the squats try this yoga sequence: ua-cam.com/video/0RphoyK8HhU/v-deo.html
I used to do 5-7 minutes of it, that too parallel. It was called kipe-dachi or the horse stance in Karate. Earned my black belt when I was 16.
I used to exercise regularly, I had to take a long break but I started again at 67 a month ago. I decided to perform the test and I was able to hold the position for 3:10 min and what a burn...!. I see this as an incentive to keep working out...!
That is great, try this yoga class after hat type of work ua-cam.com/video/rZF1_a7hPMQ/v-deo.html Welcome to my channel!
I do 100 squats non stop, 5 times a week…..I’m 73 😂
That's fantastic. Welcome to my channel! I just hit my PR of 200 in a row: ua-cam.com/video/tcMBgUBkjXs/v-deo.html
After all that work, a deep stretch:
ua-cam.com/video/0RphoyK8HhU/v-deo.html
👍
@@UmdogTRjoker are we petal?
@@UmdogTR how many squats can you do eh? Not many I would suggest. If you have nothing positive to say or contribute…just STFU…
76, bored at 2:10.
I started doing "horse stance " holding a weight I can't tell you how good it is!
Love that pose
I'm 66. Four days ago I tried the Squat Hold. I got 1 min. 10 sec. The next day - 2 min. 22 sec. Today - 2 min. 40 sec.
Fantastic! Today, try doing this yoga sequence to balance off the hard work: ua-cam.com/video/0RphoyK8HhU/v-deo.htmlsi=628EHZXEsk8aIByR
Welcome to my channel
Hey Michael I stumbled across your video just now and subscribed. In my mid sixties and I will test myself. I searched your channel and couldn't locate a video on hamstrings. My hamstrings have been tight for sometime and just dealing with it. Tight when I wake up and during the day. Do have a video on how to relive? Cheers
I do not but would love to make one. I am a seasoned Yoga teacher and I have many stretches and sequences for hamstrings. Also if you ever want 1 on 1 coaching, always feel free to reach out on my site: michaelbakerwellness.com/get-in-touch thanks and will keep you in mind for a new video!
Hey I just added a video for you addressing hamstrings: ua-cam.com/video/rZF1_a7hPMQ/v-deo.html as well as other areas like hips, shoulders and some core, enjoy!
Here's a longer class for you - a lot of hamstring work in here, slow moving: ua-cam.com/video/0RphoyK8HhU/v-deo.html
Never tried this before, but I like the exercise.
I did two minutes and felt like it was pretty doable to go a good bit longer
I'll add it to the 2 min plank as a daily
Fantastic, welcome to my channel
I’m 61 and made it to 2 minutes. I’m also about 5o lbs overweight. But I have always lifted
Great job, stay strong
I like this kind of video
Thank you Welcome to my channel, check this one out: ua-cam.com/video/tcMBgUBkjXs/v-deo.htmlsi=NVZ0tErmdO7EFi1n
If you depress your shoulders and calm your breathing it makes the hold much easier as you do not waste energy on the upper half of your body
That can be said about a lot of exercises, long runs, yoga poses. I often tell people I'm teaching to relax their hands, jaws, neck etc. because most guys do this without realizing it.
Knees over toes
Squats on stairs
This is great info
Welcome to my channel
Did it again after 5 minutes next to a mirror definitely 90, much tougher but of course but made it. Who is he training.
Wow! Just did this for 2 minutes and what a burn
Love that you tried and got to 2! Welcome to my channel
I am a distance runner so perhaps that helped me some 😃
IS the isometric sit a good way to train or is it a good test of your ability? With grip strength there is speculation that it is a good test of longevity because you have to be generally strong and active to maintain your grip, but there isn't a reason to believe that training your grip increases longevity. Most of an isometric squat is lactic acid tolerance which can be trained up quite quickly.
I do think that squat sits are good to build muscle but only in a deep stretch.
Hello, welcome to my channel. I find isometric holds in many different poses to be beneficial as a way to train. I think building up to this test of 2 min is a good milestone.
Ever try an extreme isometric lunge for time? Those are brutal.
Absolutely yes. Much of my yoga is like this. There's a Tony Horton video in p90x 3 called "Isometrics" and it's a 30 minute isometrics workout of various holds for 45 seconds each. I love it.
I've been doing squats for a long time, usually 10 to 15 times 2 sets every other day. I just tried air squat hold and made it to 2 minutes! And I'm 67. Does it mean I have another 30 healthy years ahead of me?
I hope so! Try to step up the squats sometimes to 50 or even 100 a day. Read the description here: ua-cam.com/video/tcMBgUBkjXs/v-deo.html but the challenge is simple... on any walk or hike do 10 squats every .5 miles. For me, eventually I went up and over anything I had ever thought I'd do. Hope this helps.
Oh and the next day do this yoga class: ua-cam.com/video/0RphoyK8HhU/v-deo.html specifically for sore legs :)
@@GetUpEarlier I certainly hope so too, lol. I will certainly try to step up, knee permitting (I once had a meniscus tear on my right knee and it feels "funny" from time to time. But I do a lot of knee exercises and function totally normally). Thank you, Michael, for your advice! I'm looking forward to your new videos.
I’ve definitely done a minute and can probably do two with some practice. It’s easiest if you don’t look at the time and just assume there’s a long time left.
100% I started not looking but I was definitely motivated to get to 2 minutes by looking at the timer. Welcome to my channel
I don't get Attia. He doesn't like epi data for nutrition but loves it for exercise.
Would you consider a horse stance to be the same? And not with arms forward?
It's a totally different pose/exercise. This is a 90 degree squat, see here to understand 90 degree, parallel and ATG (ass to ground: ua-cam.com/video/mPgo5-zmoS4/v-deo.htmlsi=RSP4Rm3ac9bWt8M7
The 90 degree squat is simply what Peter Attia cited as the chosen exercise for this test.
Welcome to my channel!
Is this the same as the horse stance? You don’t seem to be in a deep squad. Do you have opinion on which is best?
It's a totally different pose/exercise. This is a 90 degree squat, see here to understand 90 degree, parallel and ATG (ass to ground: ua-cam.com/video/mPgo5-zmoS4/v-deo.htmlsi=RSP4Rm3ac9bWt8M7
The 90 degree squat is simply what Peter Attia cited as the chosen exercise for this test.
Welcome to my channel!
Thank you!! The vid was informative. I’m 72, hike several times a week and do bands as well. I’ve been practicing the horse stance and I’m up to about 70 second hold. Would like your opinion on the horse stance , can you opine.
Thx
I think any isometric hold that challenges you is a good thing! @@manyfeather2knives423
Just done 2.30 before my workout! Really hurts more after than you think. What’s an elite time for this ? I’m 36 btw but lift quite a bit .
Elite is 2 min brutha, you're there welcome to my channel
68, did it with a little difficulty, not all the way to 09 degrees but don’t think he was.
Want to test yourself. If if you can do 100 push-ups a day and you're in your 40s or 50s then you are in good health 👍 . Im 45 i bang out 100 push ups a day . I dtart off with 50 or more in a row . Then after that i bang out sets of 20s or 30s
I love it, I'm 49. Here's one for you that I've been doing for a few years now. 200 pushups / 200 squats 10 min challenge. 20 of each on the minute for 10 straight minutes. Welcome to my channel!
YOU SIR...ARE THE MAN..."BRING THE PAIN" BY METHOD MAN....SALUTE😊!!! GREAT MUSIC CHOICE 🐝
Word up welcome to my channel
I just did this and my legs are on fire. Might have went to low tho 😂
This does not look like 90°, squad, but I like the video overall.
I made this video outlining the various squats: ua-cam.com/video/mPgo5-zmoS4/v-deo.htmlsi=7f7O82sXlDeOhLAf 90 degree, parallel and ATG (ass to ground) Attia specifically said 90 degree so that's why I did that
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i like how ppl are saying this is a half squat when there is legit a 90 degree angle under ur ass
90 degrees is a half squat. A full squat is to parallel or below.
@@richhand930 a proper squat is somewhere between 90 degrees and parallel, depending on who you talk to really. I've heard dozens speak on this and all have a different take. For the purpose of this video he clearly says 90 degree squat as the test
@@richhand930 Get to know squats here: ua-cam.com/video/mPgo5-zmoS4/v-deo.html 90 degree, parallel, ATG (ass to ground)
@@richhand930 90 degrees is parallel to the ground????????
How does this compare to those who do the horse stance in most Chinese martial arts?
Wondering the same. The form of the hold is different and arm position would make a difference also.
@@timgri Full horse stance would be lower, more 90 degrees. One would think that'd be more of a workout.
Don't try this at intensity if you have had knee injuries in the past. This is a super tough exercise and you have to ease into it or risk muscle or tendon tears.
100% agree. I'll have my clients sink into this for 10-15 seconds one workout and ease that up over time.
my knees have been bothering me since starting statins, it doesn't matter which statin, both knees now hurt, I don't think I can do this regardless, but I'll start slow maybe try 30 seconds and see if I can go longer.
@@condoguy710 try a good yoga class, I have one here: ua-cam.com/video/rZF1_a7hPMQ/v-deo.html
I'd be in agony. I'll try this during or after a walk. I;m getting older man skinny legs now and I hate it.
Try to add in sets of air squats to gain some muscle. Also make sure to practice getting low so you can keep your mobility: ua-cam.com/video/xeRTzv0_06w/v-deo.htmlsi=ciskpx6X12qZogbF
why 90 degrees and not parallel or lower?
I do not know what Attia chose 90 degrees. I asked ChatGPT which searched many websites for this answer below but not sure if it's fully accurate to Attia's beliefs...
Peter Attia emphasizes the importance of functional movements in his approach to exercise for longevity. He suggests that exercises like the 30lb goblet squat are practical as they simulate real-life activities, such as lifting a grandchild. This focus on practical, functional movements supports the development of a baseline level of strength and stability, especially crucial as muscle mass begins to decline annually after the age of 40.
Deadlifts, as recommended by Attia, are another example of functional exercises. They involve lifting heavy weights off the ground and, when done correctly, can make everyday tasks like lifting children or luggage easier. These exercises also help prevent spinal compression from prolonged sitting.
Stability is a key component in Attia's exercise philosophy. It ensures safe and effective body movement, allowing force to travel correctly through the body. Lack of stability can lead to the activation of incorrect muscles during lifting, increasing the risk of injury. Attia notes that people often lose functional movement ability as early as age 6 due to excessive sitting and insufficient activity. He advocates for improving stability through methods like postural restoration, dynamic neuromuscular stabilization, Pilates, and strength training.
The emphasis on 90 degrees in the squat test likely aligns with these principles, ensuring that the exercise is performed in a way that is both functional and conducive to maintaining long-term health and strength.
Is that really 90 degrees?
Yes - get to know squats here: ua-cam.com/video/mPgo5-zmoS4/v-deo.html 90 degree, parallel, ATG (ass to ground)
What length of time for the squat hold would you expect from a fit 70-year-old man?
Give it a shot. Figure out what your base level time is then try improving from there. So add an extra 2,5,10 sec and see how you do. Good luck!
I agreee 100% @@john-lvoth9765
Also I train a fella here 62 years old. We began with a 20 second hold and today he was up to 1 minute. We went right to a seated wall squat with no downtime after. My next training with him will be air squats, sets of 10. Eventually working up to sets of 20-25.
Try this sequence for building up to a low squat: ua-cam.com/video/xeRTzv0_06w/v-deo.html
I beat the guy in the video by 15 seconds and I've never done one of these before and I don't work out much but I hike a lot . . . and I'm fatter in the belly than this guy AND I'm 69 and 205 lbs. I hope my knees don't hurt later on.
Nice you must be a lifelong active person or some kind of superhuman 😎 Try doing this - very long sets of air squats: ua-cam.com/video/tcMBgUBkjXs/v-deo.htmlsi=NVZ0tErmdO7EFi1n Welcome to my channel
You are leaning forward and putting the weight on your knees and not on your quads which makes it easier. Best to do this with back flat on a wall
There are no other rules for the test. 90 degree squat. Leaning forward, backward etc. Back against the wall would probably be cheating.
@@GetUpEarlier it's harder and makes the move legit. Try it and record it
my question is why make it "harder" it's just about surviving it@@Narrate4u
There are people who can dynamically squat well but can't static squat for 2 minutes. Similary there are people who can do 10 pull ups but can't hang for 2 minutes (Attia's other test). OK these tests are for the aging general public who don't have a history of strength training but even so, perhaps they shouldn't be taken too seriously for those training dynamically.
They are good exercises to try and see where you stand (literally). I try to do all forms of squats from weighted to air to holds. 90 degree, parallel and ATG. Stay flexible, stay strong however you can!
Doesn't look like 90 degrees
It's 90, Get to know squats here: ua-cam.com/video/mPgo5-zmoS4/v-deo.html 90 degree, parallel, ATG (ass to ground)
No I was at 90 after all
ALso wondering where Peter came up with the numbers. Why 2 minute holds on squat and hangs. Seems arbitrary. Maybe 1 minute is too easy but at two minutes more people will struggle with that. You probably have a more eloquent way of explaining how he came up with the times. I guess its like the steps - arbitrary number
My sifu would call that way too high. And hit you with the bamboo stick.
Lol this ain't karate bro it's a test designed by a doctor. 90 degrees isn't parallel. Get to know squats here: ua-cam.com/video/mPgo5-zmoS4/v-deo.html 90 degree, parallel, ATG (ass to ground)
Oh and welcome to my channel
And this is somehow useful in real life???
Oh, sorry I did HOURS of this in 2 + min. increments when remodeling my workshop shed. Working in a space where it was 4 feet to ceiling!
It's useful in real life for exactly what you said you were doing
It’s not “X”. X is a variable in an algebraic expression. The correct term is “times”. That’s the right way to indicate multiplication.
There's always that one guy.
We know wtf it means man😂😂😂😂
@@BakMei1003 Indeed. It’s just that when it comes to health and nutrition, I like scientific precision. There is so much conflicting information out there, and I really appreciate clarity. I guess as a pilot, I got used to such things. Peace!
53 old, 5min+...with vertical bak 2 min+....skiing 110km/h...vo2max 58...eating 2x a day...hr 187max
That's not 90 degree
Yes it is. Get to know squats here: ua-cam.com/video/mPgo5-zmoS4/v-deo.html 90 degree, parallel, ATG (ass to ground) and welcome to my channel
NOT EVEN CLOSE TO BEING A 90 DEGREE SQUAT
100% is - Get to know squats here: ua-cam.com/video/mPgo5-zmoS4/v-deo.html 90 degree, parallel, ATG (ass to ground)
Welcome to my channel