Lifetime Squat / Knee Health Gems By Age Brackets

How to apply the squat, for life, for your entire family

Date: October 16, 2026

1 of 3. “How do kids naturally challenge the squat for FUN?”

They load it INTENSELY, but through landing forces - not external load. You’ll observe this at home and at the playground, but I also recommend a weekly, basic gymnastics class for kids if available near you.

2 of 3. “What is the first thing I teach my kids when they see me working out and want to squat like me?”

I teach them front loading without a squat rack. This builds extra grip and upper back strength while teaching the form naturally and limiting the total weight.

I start with a sand kettlebell for safety. Eventually they’ll use heavier kettlebells and then graduate to a barbell, but fully in control, with beautiful form.

3 of 3. “What is timeless for the rest of life?”

George Hackenschmidt illustrates the value of keeping a childlike squat in your regimen.

He was able to jump over chairs till his death at age 85. His favorite exercise was squatting, all the way down, holding weight behind his back.

This built a greater balance of muscle and connective tissue compared to limiting the natural range of motion.

Unfortunately, the “hack squat” machines partly named after him, which became common in gyms, tell you NOT TO SQUAT LIKE HIM.

Fortunately, you can rebuild more George-like knee ability a couple different ways.

What is accessible to all of us, no machinery needed, is the fact that a squat has 3 factors affecting challenge:

1. How far down?

2. How much weight?

3. WHERE is the weight?

I won’t pressure you on how far down you go or how much weight you use. Keep in mind that the farther the weight is in front of you, the less knee pressure there is!

I want you to use levels that feel good for you in THAT session. Enjoy cultivating your childlike squat, for life.

[My dad, looking good in a childlike squat!]

It’s also worth noting that a band or cable could mimic an “assisted hack squat machine,” similar to how there is a machine which measurably helps you rebuild a pull-up!

[Assisted pull-up machine]

[Using a cable to assist childlike squat ability!]

[Using a band to assist a George Hackenschmidt style squat]

Now that the mistake of “no knees over toes” has been debunked, replaced with the understanding that it is a gradient scale of ABILITY, I see a bright future for full squat solutions for seniors!

I hope this article helps you apply the squat, for life, for your entire family.

Yours in Solutions,

Ben

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