CrossFit athletes practicing the air squat


Every September at TBCF we celebrate “Squatember”–for the entire month classes finish with a five-minute squat hold. I periodically get asked why we do this. Why is it so important that we be able to hold a comfortable bodyweight squat?  

I sat down to write a post answering this really important question and discovered that nearly 20 years ago, Coach Glassman wrote more eloquently on the importance of the squat than I ever could.  I’m going to paraphrase him below, but first I’ll sum up in my own words why we do the squat challenge.

CrossFit athletes practicing the air squat

The squat is the primary foundational movement of CrossFit and by extension it is the most important movement pattern of all human functionality.  In short, if you can’t hold a comfortable, mechanically sound end range of motion squat for at least a few minutes, your body isn’t functioning as well as it should.  

I’ll answer the question “why do we need to practice holding a squat” from two perspectives–for now, and for later.

For now: do you want to increase the weight you’re able to put on the barbell on squat day?  Do you want to squat cleans and squat snatches to feel better?  Do you want to row more fluidly, do wall balls with better rhythm, and knock out your thrusters more easily? 

For later: do you want to be able to get up off the toilet without using grab handles?  Do you want to be able to pick your kids or grandkids up?  Do you want to have confidence that you’ll be able to get yourself up off the floor if you ever have an accident and fall down?

If you answered yes to any of those questions, the solution is the same: you need to get comfortable spending time in a squat.  

Our mission statement at TBCF says in part “we don’t ever want a lack of fitness to keep you from doing things that are important to you.”  If you aren’t comfortable in the bottom position of a squat, you aren’t as fit as you could be, and at some point down the road that deficiency will keep you from doing things that are important to you. 

And now, Coach Glassman…

The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.

Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.

The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being.

The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we stand-up.  There is nothing contrived or artificial about this movement.

Most of the world’s inhabitants sit not on chairs but in a squat. Meals, ceremonies, conversation, gatherings, and defecation are all performed bereft of chairs or seats. Only in the industrialized world do we find the need for chairs, couches, benches and stools.  This comes at a loss of functionality that contributes immensely to decrepitude. 

On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement.  Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism.  “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential.  “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force.**

**If you want to read the entirety of Coach Glassman’s article, it can be found here:

About the Author 

Edward Getterman is a Certified CrossFit Trainer (CF-L3) and the owner of Twin Bridges CrossFit in Waco, Texas. If he can’t be at the gym or at home, he’d prefer to be at Walt Disney World. He loves deadlifts, hates running, and believes above all else that CrossFit is for everyone.

Check us out on YouTube!

Read More on the TBCF Blog



We will be in touch soon to confirm. We're excited to meet you!


By submitting the form below you are confirming that you have read and understand that: Membership hold requests must be submitted no less than (7) seven business days before your forthcoming scheduled renewal date. Membership hold requests received later cannot be processed until after the forthcoming scheduled renewal payment. All membership payments are non-refundable. A member in good standing may place a membership on hold only after the initial two-month term of membership. Membership holds may not exceed 6 consecutive and 10 total weeks in the calendar year. The AutoPay on the membership file must be confirmed and active. Membership billing automatically resumes the month after the requested hold date unless a member calls to release the hold early. Use of the gym or its facilities during the “Hold” period will result in the membership being reactivated immediately, and the member’s regular monthly membership charges will be assessed. Upon expiration of the hold period, your account will automatically reactivate and regular membership payments will resume. All membership payments are non-refundable. If you choose to cancel your membership during the hold period, the standard 30-day written cancellation notice requirement stated in your membership agreement is applicable. If you choose to reactivate your membership after it is canceled, membership rates in effect at the time of reactivation will be applicable (membership rates are subject to change). * Please note: This policy applies to ALL memberships.


WE’RE SORRY TO SEE YOU GO. If you decide to reactivate your membership in the future (and we hope you do), membership rates in effect at the time of reactivation will be applicable as membership rates are subject to change. If you are traveling or injured and would like to put your membership on hold instead of quitting, you can submit a Membership Hold Request instead. All Twin Bridges CrossFit memberships require a 30-day written notice to quit. If there is a scheduled renewal payment within 30 days of the date written notice of cancellation is provided, it will be processed as scheduled. Memberships remain valid until the end of the final paid month. All payments are non-refundable. Cancellation of membership prior to the expiration of a specified commitment period also requires a $50 per month termination fee. E.g., if you choose to quit with two months remaining on your agreement, you will be charged $100 ($50 x 2).


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You! WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply click the button below to view available drop-in classes and book your spot to save time.


$20 Per Class

OUR Information:


We Want To Offer You The PERFECT Membership For Your NEEDS.

Simply fill out the form below & one of our amazing coaches will send you our current membership information.