Category: Review

This review covers Jocko Krill oil which are exported by Origin Maine, a company dedicated to releasing innovative essentials in the market. Their Jocko Fuel department handles the production of Jocko Krill Oil amidst other supplements that aid muscle development, improving strength and performance, faster recovery, and numerous other benefits.

Unfortunately, most foods today lack the nutritional value they once held. This is due to the use of hormonal injections on animals that rob them of their nutrition power. For this reason, it becomes integral to fulfill your body’s nutritive demands through dietary supplements.

One such supplement is Jocko Krill Oil. These capsules are made of oil extracted from the Krill fish found far in the ocean. Krill oil is abundant in omega-3 fatty acids that play a vital role in improved brain and heart health. 

Are you looking for a Krill Oil brand and wondering if Jocko Fuel is worthwhile? Here is a Jocko Krill Oil Review that can help you decide.

To learn more about Origin Maine, check out our Jocko Molk Review.

Product Benefits

Jocko Krill Oil contains astaxanthin, an anti-inflammatory antioxidant that assists in cell protection and improving functions of the immune system. Krill oil is also a significant health and performance booster for people with joint pain, depression, anxiety, and other health-related concerns. With the product benefits covered, let’s dig deeper into the Jocko Krill Oil Review and look at the aspects that enable these advantages.

Nutrition (5/5)

Serving size	2 softgels
Servings per container	30
Total Omega 3	300mg
EPA	120mg
DHA	80mg
Phospholipids	200mg
Astaxanthin	200 mcg
Krill Omega Oil	1g

 

Jocko Krill Oil is extracted from freshly caught Antarctic Krill that contain Omega-3 fatty acid components such as EPA and DHA, with an ideal ratio between the two. All ingredients in the Krill Oil are 100% pure without added sugar. Jocko Krill Oil is soy free and has a nut-free ingredient list.

Taste (5/5)

One of the greatest reservations people have against fish oil supplements is the unpleasant fishy aftertaste or smell that stays behind after consuming them. However, this Jocko Krill Oil Review testifies against that claim. The Jocko Krill Oil soft gels have a sweet underlying flavor that tastes almost like candy when compared to other krill oil products on the market. Even better, there are no hints of actual fishy taste either.

Effectiveness (5/5)

I have been a Jocko Krill Oil user for some time now due to joint injuries. Within a week of regularly consuming these softgels, the pains resulting from the injury started to subside entirely. This phenomenon could be labeled as the placebo effect. Still, every time I consume these softgels, the joint pains cease to exist.

Price (3/5)

The only issue with this product in this Jocko Krill Oil Review is its price point. The average cost per serving comes at $0.40, which is abnormal pricing compared to other products of the same kind sold at $0.1-$0.2 per serving. If you favor pure American brands over others, then Jocko Krill Oil’s price won’t be an obstacle for you.

Size

Jocko Krill Oil is a very sufficient sized pill. With it’s coating, it is very easy to swallow, even for those who struggle to do so.

Here is a size comparison with Advil:

Jocko Krill Oil Review Final Thoughts

I want to conclude this Jocko Krill Oil Review with my final thoughts on the product. Overall, Jocko Krill Oil is a serviceable  addition to your stack of health supplements. It can help alleviate aches and pains instantly and is beneficial for your health, especially if your fish intake is low. Although it is a bit pricey, its market-winning taste makes it a worthwhile purchase.

You can purchase Jocko Krill Oil on Amazon or on the Origin Maine site.

If you’re looking for a new protein, check out the Jocko Molk Review. 

Everyone likes some extra energy for their workouts! Check out the review of Outwork Nutrition Pre Workout.

Note: All Amazon links are afflicted links.

This review will be going over the Legion Whey Isolate Protein product from Legion. The review of this product will be determined by the following categories:

• Nutrition
• Taste
• Mixability
• Price

Proteins are essential compounds your body requires to assist with muscle repair. They improve muscle strength and curb hunger to prevent binge eating. Protein’s numerous benefits make them a valuable addition to any good diet. That all led up to the release of innumerable dietary supplements called protein powders.

While the market is flooded with different protein powders, each providing various perks, our topic of discussion today revolves around Legion Whey+ Whey Isolate Protein Powder (Salted Caramel).

Before getting into the Legion Whey Isolate Protein Health Fitness Review, let’s get familiar with the specifics of the brand behind the elixir.

About the Company

Legion has established itself as a strong foothold in the supplement industry. Their product catalog includes protein powders, multivitamins, pre, and post-workout supplements, etc., Each of their product lines has a diverse range of options available. When it comes to protein powders, Whey Protein is Legion’s best-seller.

A significant contributor to the high demand is Legion’s whey isolate formula. It boasts the use of 100% natural ingredients.

Furthermore, it is naturally sweetened and contains slight traces of carbohydrates (2g) while lactose-free. Each serving of this protein powder carries 22 grams with 2g of fat and no added sugar.

It’s made from non-GMO, high-quality milk sourced from sustainable dairy farms. This guarantees the use of natural, healthy, and clean ingredients in manufacturing Legion Whey+ Whey Isolate Protein Powder.

Let’s now delve into the Legion Whey Isolate Protein Health Fitness Review so you can judge whether this protein powder is worth the hype!

Nutrition (5/5)

Serving Size	30.92g
Servings per container	30
Calories	120
Total fat	2g
Saturated Fat	0g
Trans fat	0g
Cholesterol	0mg
Sodium	180mg
Total Carbohydrates	2g
Dietary Fiber	0g
Total Sugar	1g
Protein	22g
Calcium	142mg
Potassium	160mg

All natural ingredients with no added filler or unnecessary constituents.

Taste (5/5)

The Salted Caramel flavor holds a calcium and sodium presence of over 100 mg, which is the most significant win for this Legion Whey Protein Powder. If you’re wondering about the flavor’s credibility, Legion uses all-natural flavors that contain a low sugar concentration and no artificial sweeteners. The rich salted caramel taste is enriched when the powder is mixed with milk. This is definitely one of the best-tasting proteins on the market. 

Mixability (5/5)

Since Legion Whey Whey Isolate Protein Powder is made without lecithin; it does not clump when mixed with a liquid. So, whether you’re stirring or shaking the powder, it mixes very well, regardless of the process. Plenty of other proteins have issues with mixability, but this product is as good as you can get. 

Price (3/5)

If you’re looking from the standpoint of consuming grass-fed whey and the winning isolate formula, the price being as high as $59.99 may be justifiable. The Legion protein powder has a higher price point than its whey concentrate competitors. An example, the Jocko MOLK protein (read our review here) is at $44.99 at the time of writing this and also uses grass-fed protein. While they may not have a wide variety of flavors, you can surely get a more substantial amount of protein powder from other brands for a similar price.

Legion Whey Isolate Protein Review and Final Thoughts

Legion Whey Isolate Protein is an excellent protein powder supplement. It offers a high proportion of protein content (21-23g per serving), natural ingredients, low carbs, 100% whey isolate, and low fat, at an acceptable caloric and protein value. If you’re willing to pay $59.99, Legion Whey+ Whey Isolate Protein Powder is the best protein supplement to opt for. You can get the protein on Amazon or from their official website.

 

Note: All Amazon links are affiliated links.

In this review, we’ll be going over the Jocko GO energy drink and if it can help benefit you!

Like Jocko MOLK, this product is created by Origin Maine and Jocko Willink.

If you read my other review about Jocko MOLK (protein supplement) then you may already know about Origin Maine and Jocko Willink. If you don’t, here is a quick overview to get you familiar with the company and its mission.

Origin Maine is a company that sells multiple different and innovative items. From GI’s to fitness equipment and now nutritional supplements. Origin Maine is famously known for is that all items are made in America. It’s rare to find a company that makes all of its products in America. So if you’re looking to support this company, check out their site for other items especially if you’re into martial arts. 

In this review of Jocko GO, we’ll be going over the Sour Apple flavor and breaking it down into the following: About the Product, Nutrition Facts / Ingredients, taste, effectiveness, and price. 

About the Product

Jocko GO is an energy drink that is meant to help keep you focused on your tasks and to provide a pick-me-up/boost of energy. Whether your focused task is work, a workout, an exam, etc. this is supposed to help get the job done. The product boasts itself as being a nootropic as well to help with focus. Let’s go over what’s actually inside the product. 

Nutrition Facts / Ingredients

Calories	5
Carbs	<1 gram
Vitamin B6	0.5mg
Vitamin B12	100mcg
Choline	100mg
Magnesium	50mg
Sodium	20mg
Potassium	50mg
Acetyl L-Carnitine	500mg
Caffeine	95mg

Alpha-GPC	100mg
Theobromine	100mg
L-Thenanine	95mg
Bacopa Monnieri	50mg

 

Let’s start with the calories and macronutrients on this first. Very low calories and less than 1 gram of carbs. So if you’re on a keto diet, this is a perfect drink for you as it lacks a crazy amount of sugar like other energy drinks like a standard RedBull or Monster. 

Micronutrients

Moving on to the micronutrients, the first thing is that this drink is packed with vitamins B6 and B12. The b6 ranges at about  30% daily value and the B12 is at a 4100%+ daily value. You’ll notice plenty of energy drinks have a mixture of the vitamin B complex. This is no different as vitamin B complex has been shown to help aid with promoting energy. 

Choline you’ll notice is usually paired with other vitamin B complex as they may serve similar functions.

Magnesium deficiency can lead to feeling fatigued overall, and to be honest, plenty of us don’t get enough of it in our diet. Even though it’s not much, a little something is better than nothing. 

There is a bit of sodium and potassium, both essential electrolytes that help your body and can promote energy in general. 

Acetyl L-Carnitine can help with improving your memory and other mental skills overall. 

The good ol caffeine is sure to give you a boost of energy overall as well. If you’re sensitive to caffeine though, you may want to stay away from this product. 

Alpha-GPC is also good for memory and other mental functions. 

Theobromine is also shown to help promote energy as well. 

L-Thenanine has been shown to help with increased focus and immunity. 

Bacopa Monnieri can help with staying focused and help with brain function overall. 

Overall, the nutrients in these products are great. There isn’t anything unnecessary in here or anything considered ‘unsafe’ that you would need to be worried about. This drink in terms of nutrients probably comes closer to Monster than it would to Redbull. However, Jocko GO packs more into it with overall fewer calories and other ingredients. 

 

Nutrition Facts / Ingredients: 5/5

Taste

The taste of Jocko GO’s Sour Apple flavor is nothing short of great! For a drink that doesn’t have any carbs and few calories, you think it would taste pretty bland. Most likely due to its Monk Fruit extract, it actually tastes pretty good. 

In comparison to other energy drinks like Redbull or Monster, they do taste better, but in comparison, those drinks do have more sugar and other ingredients in there to make them taste so good. 

I’ve personally tried almost all of the flavors, and I would have to say my favorite is probably the Dak Savage one. I haven’t had an experience with any flavor though where I felt I couldn’t drink it because it tasted bad. 

Overall, the product has a great taste, especially considering its low calories and sugar. 

Taste: 4.5/5

Effectiveness

So Jocko GO is advertised to help increase energy and focus. Does it actually deliver on that though?  

After about 10 – 15 minutes of consuming Jocko GO, I definitely start to notice a bit of a mood uptick. As someone who actually has trouble concentrating and staying focused, this product helps a lot with staying focused on the task at hand. Granted, some it could be a placebo effect, but considering the ingredients in the drink itself, it doesn’t surprise me the drink at hand is helping with my focus.

I’ve also used Jocko GO as a pre-workout too, and it’s great! If you’re looking for something a bit milder but still packs a good punch, this is a great product to use before a workout. 

If you’re looking for another pre-workout, I highly recommend checking out my review on Outwork Nutrition’s pre-workout. 

Effectiveness: 4.5/5

Price

Jocko GO goes for 35.00 for a 12 pack of cans. This is close to about $3 for a 12oz can.   Compared to other products of similar stature, Jocko GO is definitely on the higher side of pricing. Whereas other products are around $20 for a 12 pack of cans (~$1.70 per can of 10oz).

This is probably the biggest downside to the product overall, but is it worth the price?  For what you’re getting out of it and considering its low calories and its effectiveness, I think it’s worth it but I would hope they still lower the price a bit in the future.

Price: 3/5

Jocko GO Review and Final Thoughts

Jocko GO is a great energy drink and has can be used in any scenario where you need a pick me up. You can easily buy it off Amazon (affiliated link) or on Origin Maine. You can’t really go wrong with any of the flavors as they’re all fairly good and low in calories which is perfect for anyone wanting to get a boost of energy without the cost of having extra calories. The main downside to this drink is mainly the price of it. Even though I think it’s justified due to its nutrition facts and ingredients, it’s still fairly pricey compared to its competition though. My final review score for Jocko GO is 4.25/5. 

 

 

This review will be covering the Jocko MOLK protein supplement created by Origin Maine and Jocko Willink.

Origin Maine is a company that sells multiple different and innovative items. From GI’s to fitness equipment and now nutritional supplements. One of the things Origin Maine is famously known for is that all items are made in America. Especially when it comes to clothing and accessories this is something very rare to see, but in this case, we’ll be mainly going over the protein supplement.

Jocko, who isn’t for the Sugar Coated lies, has a great supplement that is a bit different from others but has an amazing flavor and gives you a good bang for your buck. 

This review will specifically be going over the Chocolate Peanut Butter flavor.  This Jocko MOLK review will be breaking the protein down by Nutrition Facts / Ingredients, taste, mixture, and price. Let’s dig into it.

Nutrition Facts / Ingredients

From the image above you can see the Nutrition Facts as listed:

• Calories: 110
• Fat: 2
• Carbohydrates: 1
• Protein: 21

Serving Size = 1 scoop

Right off the bat, this a low carb protein drink like many others. Even though most protein drinks are low in carbs, this protein is a bit lower than most. Whereas something like Optimum Nutrition, for example, has about 4g of carbs. If you’re a fairly carb-conscious person, this is a great protein for you.

In terms of ingredients, there isn’t anything too crazy being done except for the inclusion of Monk Fruit Extract.  Monk Fruit Extract not only is safe and fine for you, it also contains zero calories and is fairly sweet. This is probably how the protein itself can contain such a low amount of carbs while also maintaining a fairly good taste. (more on that later)

Another great thing about this product is that it contains: No Soy, No rGBH. It does contain peanuts, milk, and eggs. Now unless you have a severe allergic reaction to milk and you’re just lactose intolerant, you may still be able to take this protein due to it containing digestive enzymes and specifically containing Lactase. It also contains other digestive enzymes like Lipase (used for indigestion), Amylases (helps for indigestion), Protease 1 and 2 (helps break down protein). It also contains a probiotic called L. acidophilus (good for gut health and helps produce lactic acid)

Overall, the nutritional content is pretty solid with this product. It also doesn’t include much useless junk in it which an always a positive! 

Nutrition Facts / Ingredients : 5/5

Taste

This review is going to cover the Chocolate Peanut Butter flavor. However, I’ve also tried the Chocolate Mint, Vanilla, and Chocolate flavors. The Chocolate Peanut Butter flavor is phenomenal! (Especially when taken with milk). It’s up there with some other good flavored proteins like Legion and Optimum.  If you’re looking for a great tasting protein shake, you got one! 

Now, this won’t affect the review, but the Chocolate Mint is probably my 2nd favorite then being Vanilla and Chocolate. 

There isn’t too much to delve into the taste, but it’s awesome!

Taste: 4.5/5

Mixture

The mixture is always an important factor when it comes to protein. No one wants things big ol clumps of protein all over their bottle. 

It’s unfortunate that this has been one of the biggest falls of the protein to an extent. Now if you’re the sane person and you mix your protein in a protein bottle, then you’re good to go. No chunks and has is pretty easy to go down.

Now if you may have forgotten your protein bottle or it’s still sitting in the dishes dirty, you may need to mix it with a glass and spoon. If you’re going down this route, it’s still not that bad. There will be some clumps but overall it should be something still fairly easy to get down without much of an issue

Mixture: 4.5

Price

If ordering this on Amazon (affiliated link) this will cost you $45 for a container. Now how does this rank against other proteins? 

Let’s take Legion Protein. This protein comes in at $40 on Amazon (affiliated link). With one less serving size as Jocko MOLK (31 Serving Size). So you can assume that for Jocko MOLK it’s about $1.45 per scoop and Legion is $1.33 per scoop. So Legion is a bit less

If you look at Optimum Whey Protein, it ranks in at $30 on Amazon with a serving size of 29.  This would be about $1.03 a scoop.

Overall, the price is definitely more on the higher end of things, granted not by much but it makes a difference in the long term if you have a protein container a month would come out to $540.

Price: 3.5

Final Thoughts

My overall review of  Jocko MOLK is a great protein overall. With its awesome ingredients and great taste, it’s a great protein and you’re supporting a great company as well. It is a bit more on a higher scale overall in terms of price, but also, not by much. If you like Jocko and want to support the company, then you’re getting awesome and high-quality protein. If you’re trying to get something a bit cheaper, you may want to look for something else.

You can buy Jocko MOLK here from Amazon (affiliated link). You can also go to Origin Maine’s site and get it there as well. 

If you’re looking for a good pre-workout that will get you fired up, check out my review on Outwork Nutrition’s Preworkout.

Overall, I’m giving this protein a 4.4/5. (4.4/5 blobs?)

The Outwork Nutrition pre-workout is a new supplement from the new brand by Dr. Layne Norton. Layne Norton is a highly respected Doctor in his field and is credible for his great coaching, workout programs, and new app Carbon Diet Coach.

Outwork Nutrition’s main focus is making science-based supplements. Already off the bat, this is something that intrigues me and should intrigue others. Many supplements have components in them that aren’t needed and are claimed to have renowned effects on you. From all I’ve seen on Layne, he’s always offered non BS advice. I’m glad to see his supplement brand follow the same motto. 

This review will specifically be going over the Tropical Candy flavored pre-workout.  We’ll be breaking it down by ingredients, taste, experience, and price. Let’s dig into it.

Ingredients

Here are the current ingredients inside of the Outwork Nutrition pre-workout:

• Citrulline Malate
• CarnoSyn Beta-Alanine
• Caffeine Anhydrous
• Rhodiola Extract (Rhodiola rosea)(root)
• L-DOPA (From Mucuna pruriens)(seed)

Note: There aren’t calories labeled on this from what I can see, but if I had to make a guess, it would probably be about 10 calories.

None of these ingredients listed is anything bad to take and what I like about it is that it’s pretty simple and straightforward. It’s not loaded with a whole bunch of nonsense that you don’t need. The blend in this isn’t anything too different then you may see from other pre-workouts, however, the Rhodiola Extract is probably the one thing that stuck out to me that I haven’t noticed in other pre-workouts. Rhodiola Extract has benefits that can help improve exercise performance and endurance exercise (1).

If you’re someone who doesn’t like caffeine or doesn’t take it, then maybe this isn’t the product for you as it contains 300mg of caffeine (a cup of coffee is about 95mg).

Outwork Nutrition’s main focus is on science-based supplements. I really enjoy this product foremost because of the lack of bloat it has. All of the ingredients it does have been proven to help with training and focus which is what a pre-workout should be.  

Ingredients: 5/5

Taste

Before we dive right into the taste, let’s go over the serving size. A serving of the Outwork Nutrition pre-workout is 2 scoops and it’s meant to be taken with 8-12oz of water 30 minutes before training. Anytime I take a pre-workout, I always do half the serving. This is only because of some bad experiences I’ve had in the past, so I usually go with 1 scoop and ramp it up to 2 throughout time, or once I feel like it’s not doing enough. 

Anyways, back to the taste! So my first experience is that I only used 1 scoop or half the recommended serving size. Immediately, it smelled great. Once I started to take my first sips, I was truly surprised this was a pre-workout, it tastes amazing! For only 1 serving, I was expecting it to be fairly watered down or just not taste great but even with the 1 serving, it was awesome. 

Throughout the week, I progressed to the full serving and it still tastes just as great. Obviously, the taste is a bit stronger but it’s one of the better pre-workouts I’ve tasted. Just to state again, this was the Tropical Candy flavor. There is another flavor as well for Blue Raspberry that I haven’t tried yet, but I do plan on trying soon. 

If you’re looking for a great tasting pre-workout, you’ve found one! This is without a doubt one of the better tasting pre-workouts compared to others on the market. 

Taste: 5/5

Experience

As mentioned above, I’ve tried this pre-workout but a half serving and full serving. I’m going to base the rest of the review on the full serving as that is the way the product should be taken.

Prior Workout 

The first couple of times I took Outwork Nutrition, for some reason I didn’t get the full tingling effect that I normally get from a pre-workout (caused by the beta-alanine which is present in this product). Personally, I’m fine not feeling the tingles but I thought it was different to just not feel it. (More on this later). Prior to working out, I would say I felt how I normally do but I was a bit more focused and prepared to workout. I started to get myself worked up more than I normally would. 

The Workout

Once the workout actually began, I was hyped! I was getting after every set and exercise and was overall really feeling good with the workout. Now I always have on and off days. Some days I feel amazing others, not so much so I thought to myself I’m just having a good workout today.

Throughout the week, the same trend continued. Every workout I did I was really into it once it started and my focus and energy level were great throughout the whole workout. By the time the workout was done, I was starting to burn out a bit but that didn’t feel like something from the pre-workout not lasting or anything but me just giving my workout a lot more and feeling the fatigue settle in 45 minutes in.  

Back on to the tingles, so throughout the week, I started noticing a bit more, but it was never anything crazy. I’ve taken pre-workouts where the tingling sensation is actually unbearable but this pre-workout I hardly felt it or didn’t feel it at all. 

The workout experience that the Outwork Nutrition pre-workout provides is substantial. I haven’t had a long string of workouts where I felt that great and hyped throughout each one in some time. Outwork Nutrition not only kept me focused on my workout but it kept me energized through it and had me pushing harder than before. 

Experience: 4.5/5

 

Price

Outwork Nutrition’s price goes for 40 USD. With shipping and so on, came out to close to 48.99 USD for me. (NYC area).

Now I do want to say this, the $40 mark is actually the same for a lot of pre-workouts with a similar serving of 20-25 scoops. I think the only issue is the shipping price that jacks it up almost another 10 dollars. Granted, this depends on where you live and isn’t something that the company is charging extra from you because they feel like it. However, I do think if Outwork Nutrition later branches out their products to sites like Amazon, it will get more consumers because it would probably be cheaper in terms of shipping. 

Update: Now available on Amazon! (Affiliated link)

Price: 4/5

Outwork Nutrition Pre-Workout Overview and Final Thoughts

Outwork Nutrition’s pre-workout is one of the better pre-workouts I’ve taken in a long time. Its flavor is incredible! There isn’t any bloat of ingredients with this product. The ingredients that are in there are super effective and will give you a great workout and experience. The price is only steep due to the shipping (Again depends on where you live). However, I’m sure Outwork Nutrition will eventually branch off and sell their products on other sites in the future.

If you’re looking for a new pre-workout, you have to give this a shot. I have no doubt you’ll have a great experience with it. The lack of bloat will keep your mind at ease knowing you are consuming stuff you don’t need. 

I took the Outwork Nutrition pre-workout both in the morning and afternoon. In the morning I feel like I had even better results because I was on an empty stomach. If you’re looking for a pre-workout to get you up in the morning, this is for you. If you want to read more about why you should workout early in the morning, check out this article. 

Note: I’m not affiliated with Outwork Nutrition or Layne Norton in any way. This product is amazing and the future is bright for Outwork Nutrition if they stay on this trend. You can check out their products here: https://outworknutrition.com/

You can also buy it now off Amazon as well for potentially cheaper shipping. (Affiliated link)

Overall: 4.8/5

References:

1. Noreen EE, Buckley JG, Lewis SL, Brandauer J, Stuempfle KJ. The effects of an acute dose of Rhodiola rosea on endurance exercise performance. J Strength Cond Res. 2013 Mar;27(3):839-47. doi: 10.1519/JSC.0b013e31825d9799. PMID: 23443221.

Squat Bible a Review

The Squat Bible is a powerful book written by Dr. Aaron Horschig and Dr. Kevin Sonthana that will teach you how to master squatting in every way, shape, and form. You’ll learn various methods of squatting. These methods include the front squat, high bar squat, low bar squat, and the overhead squat. After teaching the techniques in great detail and going over every step of the squat, the book discusses various issues people face while squatting. Referred to as the “joint-by-joint concept”, Dr. Horschig goes over mobility, stability, and joint issues all the way from the foot to the shoulders. The book wraps up by going over all the real science of squatting and biomechanics behind it.

The Squat is a Movement First.

In the Squat Bible, the first chapter details how squatting is a movement first and exercise second. Most of us view squatting as trying to move the weight off from top to bottom and trying to move the highest amount of weight. However, squatting (or all exercises in that matter) is not simply just about moving the weight, but about the movement itself. If you can’t perform a 225 lb squat with good form, then what’s the point?

The continuation of this bad form will lead to constant injuries that will hold you back and may possibly even end your lifting career overall. A squat of 135 lbs with good form will always be better than a squat of 225 lbs with bad form, and this is what Dr. Horschig tries to emphasize. The book reviews many examples of athletes getting injured in various ways.

After giving examples of athletes who suffered the same injury the book states, “They could not squat well. They could not perform a deep bodyweight squat with adequate ankle and hip mobility, proper joint alignment, or muscular coordination.” This is something most individuals don’t emphasize. We need to master the basics before attempting the squat with actual weight. The chapter continues on to give proper and detailed examples of how to perform a proper bodyweight squat.

Performing the Squat

The second chapter of the book details how to perform a barbell squat. The barbell squat and bodyweight squat are obviously 2 different things. This chapter outlines the difference and details how the barbell squat requires more demand on the body and therefore has to be performed differently. The chapter also goes over fundamentals before you even touch the bar, such as core stability and proper breathing. What makes this very important and makes this book so great is that it teaches aspects that are often overlooked but will cause issues in the long run. It also follows a logical order of how techniques should be mastered hierarchically rather than scattering everything around and making it confusing to follow.

The chapter goes on to teach how to perform various squat positions with a barbell in a continued logical and highly detailed order. All squats follow the pattern of how to unrack the weight, the proper stance to have before you squat, and the actual movements of descending into the squat, bottoming the squat, and returning to ascent.

Surprisingly, the book does not cover how to re-rack the weight. I’ve seen people have issues before and would expect the book to cover. Each component of the squat is discussed in great detail with an easy to follow process of how to perform the movement and any accessories you may need. This chapter covers the high bar squat, low bar squat, the front squat, and the overhead squat.

Preventing and Overcoming Injuries

Where The Squat Bible really shines at is with Chapters 3 – 10. The Joint-by-Joint Concept (chapter 3) goes over mobility and stability and how our body must “move and flow in a united matter”. The concept isn’t revolutionary, but Dr. Horschig and Dr. Sonthana do a spectacular job breaking down the concept and additionally breaking up parts of the body into categories of stability and mobility.

After chapter 3, chapters 4-10 cover a different body part. Each chapter breaks down how each body part relates to the movement, how you may suffer certain issues from this body part, and how to fix it. Mobility chapters even have checklists of exercises you may pass or fail to check your mobility and how to overcome or fix anything you may have failed (or get better at the ones you passed). I can’t emphasize enough how insightful each chapter is and how it has personally helped me overcome a couple of injuries myself, and I’m sure helped to prevent plenty as well.

Dr. Horschig testing for scapular instability. (Photo taken from the book)

The Real Science of the Squat

The final chapters of the book spend time debunking squat myths and discuss the real science of the squat. Squats already get a bad reputation, and it’s good to see the book address a lot of these myths and stating why they may be false, or why the myth may exist. The chapter, `The real science of the squat` presents all of the biomechanics of the squat and truly helps you understand how your body is working and maneuvering while performing the squat with or without weight.

Dr. Horschig showing different angles of the squat. (Photo taken from the book)

Final Thoughts

The Squat Bible is one of the best books I’ve read on the topic. I know there are plenty of people who will ask, “Does there really need to be a book just about squatting?” and the answer is yes. Squatting is a very complex movement that can lead to severe injuries if not performed correctly. The Squat Bible manages to address how to perform the squat properly along with issues you may encounter when squatting and much more.

At the end of every chapter of the book, there is a list of references to prove that what they are preaching has been studied, looked at in great detail, and proven to work. If you’re new to squats I suggest you pick up the book. Even if you’re an expert lifter of 10 years, I still suggest you check out this book. You’ll learn something great if you’re a novice or an expert. I give The Squat Bible a perfect 5/5. You can follow them at @squat_university or YouTube under Squat University. Also, check out their website at Squat University here. If you’re looking for additional tips to help your squat, check out this post on tips to help your squat

You can get the Squat Bible from Amazon here.

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