Do your knees hurt when you squat? - We Are The Mighty
MIGHTY FIT

Do your knees hurt when you squat?

If I’ve said it once, I’ve said it at least 10 times the back squat is the one exercise you should be doing to get stronger, bigger, faster, live longer, and look sexier. It’s that simple.

But sometimes our damn knees don’t seem to agree. Luckily there’s a lot you can do to make your knees a happy member of your lower body family.

First, let’s go over how to make some on the spot corrections and then talk about what you can do to make your knees strong and resilient.


Do your knees hurt when squatting?

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You’ve got lazy glutes and your knees are paying the price.

The valgus knee collapse, yes, you read that correctly. It’s that brutal-looking event that happens when your glute medius doesn’t know how to pull its weight.

If your knees are caving in when you squat, fix it by focusing on twisting your knees out and engaging the upper outside corner of your glutes AKA your glute medius. For some of you that simple correction will be enough to relieve your knees and clear up any pain.

Here’s another way to wake your glutes up as well.

Do your knees hurt when squatting?

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Give your glutes a reminder.

In between sets of squatting perform 12-15 reps of the glute bridge. Really focus on squeezing your glutes at the top of the movement and keeping your knees pointed out while bridging. This will cue your glutes to stay on when you get back to your sets of squatting.

Don’t forget about the hip thrust either!

Do your knees hurt when squatting?

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Give your hips a reminder.

It’s not always the glutes’ fault; sometimes the hip flexors are just as guilty. The majority of us spend all day sitting down with our psoas muscles and the rest of the hips flexors gang shortened and disengaged. It’s not totally their fault for not taking part in the squat.

By engaging your hip flexors, you’ll find it easier to sit back and down rather than crumbling forward into your knees like you may be doing currently.

Give your hip flexors some resistance between sets with your hands and force them to actively close your hip angle.

If that simple cue doesn’t work for you, use a resistance band to give you some errr…. resistance. Hang it up high and hold onto it with both hands. Then actively pull yourself down into the squat position by engaging your hip flexors.

Do your knees hurt when squatting?

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Maybe, you’ve got bad form.

Patterning issues aren’t uncommon in the squat. It’s a complicated exercise. That’s why if you haven’t yet committed it to memory you need to reread the 5 Steps to Back Squat Perfection.

Do your knees hurt when squatting?

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You aren’t sitting back.

Squat TO A box. Don’t box squat.

The box isn’t there to make your life easier. It’s there to help you make the squat as efficient and gainful as possible. Put that box behind you and stick your ass out and back to the box. Just touch it with your butt and stand back up. Don’t linger down there relaxing.

Here are some other squat variants to spice up your training.

Do your knees hurt when squatting?

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Your depth is not deep enough.

The funny thing about squat depth is it helps you actually engage the muscles you want to. If you’re only doing half or quarter squats your hamstrings are getting left out.

When your quads are completely dominating the squat, they are also putting a lot of anterior stress on the knee. The hamstrings job is to be engaged and supply an equally opposing force on the knee.

If you aren’t getting your hamstrings involved your quad is crushing your knee. It’s as simple as that.

Make sure you’re deadlifting enough to keep those hammies strong as well!

Do your knees hurt when squatting?

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You need more ankle mobility.

Simply stand with your heels on a 1-inch board. Boom! More ankle mobility and less forward knee travel in the squat.

Now that’s a life hack! Silicon Valley biohackers ain’t got nothin’ on my Back Squat Hacks!

Do your knees hurt when squatting?

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The stronger and happier knees prescription.

Foam roll your thighs. Hit them from every angle after you finish squatting or on your off days.

Take 3-5 minutes per leg. Any more than that is just masturbation.

If you’re interested, here’s a deep dive on recovery.

Do your knees hurt when squatting?

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Lying Side Clams

Get your Fit-Chick-Gym-Shark pants on and practice opening and closing your legs. Seriously, don’t wear short shorts when doing these.

Do 2-3 sets of 10-12 reps at the end of your leg workout.

Add them to the end of The Mighty Fit Plan as well!

Do your knees hurt when squatting?

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Hip Thrust

Thrust it out!

These will wake the sleeping giant that is your ass. After 4 weeks of hip thrusts you’ll find yourself walking different in a more efficient and stable kind of way.

Hip thrust once a week, program in the same reps and sets scheme as your deadlift and back squat. Consider them your 3rd major lower body movement.

Do your knees hurt when squatting?

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Hit your Core

Hit your obliques and rectus abdominis. Chops and ab wheel roll-out will do the trick here. Throw them at the end of any workout and go for 2-3 sets of 8-12 reps. They will make your core so stable that your knees won’t ever feel the secondary effects of a weak spine ever again.

Unlike these, the above core exercises actually do something!

Do your knees hurt when squatting?

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Consider your Squat frequency

Only squat once per week. Unless you love squatting or are competing you don’t need to do it more than 1 time a week. You have 3 major lower body movements; the squat, the deadlift, and the hip thrust. There’s no need to squat, especially if your knees bother you.

Even if the Back squat is King!

Do your knees hurt when squatting?

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Do your knees hurt when squatting?

That’s it yo! If you haven’t yet watched the video that I made to go along with this article, you’re missing out. That’s where the nitty-gritty details are.

If you diligently apply these fixes to your back squat, you will very quickly find that your knees are no longer bothersome.

By combining these fixes with the programming of the Mighty Fit Plan, you’ll be unstoppable.

Do your knees hurt when you squat?
MIGHTY HISTORY

6 things you didn’t know about the DEA

The Drug Enforcement Administration is the premier law enforcement agency on the front lines fighting the War on Drugs. The mission of the (DEA) is to enforce the controlled substances laws and regulations of the United States and bring to the criminals involved in the growing, manufacture, or distribution of controlled substances appearing in or destined for illicit traffic in the United States.

This Federal Law Enforcement Agency recruits, trains, and deploys America’s elite agents into the world’s harshest environments to combat cartels and disrupt their operations. Due to the dangerous nature of their job, 85 agents have sacrificed their lives in service to the United States. Here are 6 things you didn’t know about these clandestine operators fighting the evils of narco-terrorism.


Do your knees hurt when you squat?

No one:
Nixon: That’ll teach those hippies!

It was founded by President Richard Nixon

On July 1, 1973, President Nixon merged the Bureau of Narcotics and Dangerous Drugs (BNDD), the Office of Drug Abuse Law Enforcement (ODALE) and over 600 Special Agents from the Customs bureaus into the consolidated force we know today.

Do your knees hurt when you squat?

“Why is the DEA storming the lobby, Karen?”

They provide oversight of legal drugs too

The Drug Enforcement Administration licenses anyone who prescribes or dispenses drugs. However, the license must be renewed every three years. The DEA has strict rules on prescription authority and record keeping. Prescribing personnel who, in the view of the DEA, abuse their privilege, are subject to the full extent of the law and loss of said license.

To date, over 60 doctors and counting have been charged with pushing opioids and healthcare fraud by the Department of Justice. This greed is the root cause of today’s opioid epidemic exacerbated by secondary and tertiary problems as well.

You can rest assured, when medical professionals behave like drug dealers, the Department of Justice is going to treat them like drug dealers. – Assistant Attorney General Brian Benczkowski
Do your knees hurt when you squat?

Operation Albatross in Afghanistan, 2007

(usdoj.gov)

They were trained for combat by the Army

The drug trade also funds actual terrorists in the middle east, and their source of income had to be destroyed. The U.S. expanded its counter-narco mission in Afghanistan in 2005 with the DEA at the helm. The U.S. military provided air support and cargo planes to the DEA, as well as intelligence and logistics support.

The Army trained agents in spotting IEDs, combat maneuvers, and weapon systems.

Do your knees hurt when you squat?

Leyenda means legend in Spanish.

(ALLEN HIRSCH)

Enrique S. Camarena was a Marine

If you’re familiar with the hit Netflix series Narcos, you’ll remember that one of the main characters in season 4 is Enrique S. Camarena, also known as Kiki. The series did not emphasize that he was a U.S. Marine. Oorah.

Prior to joining DEA, Special Agent Camarena served two years in the U.S. Marine Corps. He worked in Calexico as a fireman and then as a police investigator, and was a narcotics investigator for the Imperial County Sheriff Coroner. Special Agent Camarena was survived by his wife, Geneva and three children, Enrique, Daniel and Erik. – dea.gov

This special agent was part of the DEA’s Guadalajara Mexican cartel investigation. He was kidnapped and tortured by drug traffickers on February 7, 1985, for over 30 hours. He was also injected with drugs to ensure he remained conscious. He was a tough one, but even Marines aren’t immortal.

In the wake of his death, Operation Leyenda was formed to solve his murder and was the largest homicide investigation ever conducted by the DEA.

Kiki Camarena was posthumously awarded the Administrator’s Award of Honor, the highest award given by the DEA.

Do your knees hurt when you squat?

“I don’t know but I’ve been told, Eskimo p-“

“-STFU CARL!”

They have Spec Ops all over the nation

Special Response Team (SRT) program was created in 2016. The SRT was designed to bridge the gap between tactical operations conducted by field agents and those requiring specialized tactics due to elevated mission risks. SRT operators are highly trained in breaching tactics and an array of weapon systems.

Considered one of the most covert outfits in federal law enforcement, very little is known about DEA SRT capabilities and its operator selection process. – dea.gov
Do your knees hurt when you squat?

“This is your new partner, Special Agent Dogg.”

(Bob Bekian)

The DEA wants to double marijuana production…for research

The agency has increased the amount of marijuana from 978 pounds in 2017 to more than 2,500 pounds in 2018. In 2019, the agency proposed a cannabis quota to more than 5,400 pounds — that’s a lot of weed.

This move is to support federally-sanctioned research in preparation for nationwide legalization — whenever that will be is uncertain.

Articles

8 awesome enlisted leaders depicted in war movies

Finding good leadership in the military can be difficult. Writing strong interesting characters for movies that audiences respect is a completely separate challenge. But after watching these iconic war films, we’d wager that most ground troops wouldn’t mind serving alongside these screen legends.

So here’s our list of enlisted leaders we’d follow into battle.

1. Gunny Highway (Heartbreak Ridge)

Played by Hollywood icon Clint Eastwood, this career Senior NCO took a bunch of misfits and turned them in hard-charging Reconnaissance Marines in just a few short movie hours. That’s badass and tough to pull off.

Do your knees hurt when you squat?
“Be advised that I’m mean, nasty, and tired. I eat concertina wire and piss napalm and I can put a round through a flea’s ass at 200 meters” — Gunny Highway. (Source: WB/Screenshot)

2. Sgt. 1st Class Horvath (Saving Private Ryan)

Played by veteran actor Tom Sizemore, this loyal sergeant to his CO just wanted to keep the men in line, fight hard and finish the mission.

Do your knees hurt when you squat?
Horvath didn’t get the respect he deserved in the film, but we know… we know. (Source: Dream Works/Screenshot)

3. Sgt. Elias (Platoon)

Played by long time actor Willem Dafoe, this seasoned soldier is the voice of his lower enlisted troops and brings a human element to an inhumane world.

Do your knees hurt when you squat?
Source: Platoon

4. Sgt. Eversmann (Black Hawk Down)

Played by Josh Hartnett, this newly assigned chalk leader is put to the ultimate test as he spearheads into the legendary Somalia raid and thinks of his men over himself. That’s leadership.

Do your knees hurt when you squat?
Leave no man behind. (Source: Sony/Screenshot)

5. Don Collier (Fury)

Played by Brad Pitt and known in the film as “War Daddy,” he strives to keep his men alive and kill as many Germans in the process while not allowing his men see his softer side during the grueling tank battles of WWII.

Do your knees hurt when you squat?
He enjoys killin’ Nazis, but that was Pitt’s other movie. (Source: Sony/Screenshot)

6. Sgt. Maj. Basil Plumley (We Were Soldiers)

Played by Sam Elliott, this hardcore infantryman isn’t into coddling his men but cares about their health and the importance of taking the fight to the enemy.

Do your knees hurt when you squat?


7. Michael (The Deer Hunter)

Played by award-winning actor Robert De Niro, no emotional expense was spared when he brought to life this character who suffered great torment to keep his men from going insane while being held captive in a POW camp.

Do your knees hurt when you squat?
A high-tension game of Russian roulette. (Source: Universal/Screenshot)

8. Gunny Hartman (Full Metal Jacket)

Played by R. Lee Ermy (retired Marine), Hartman took the audience by storm as he brutally trained his recruits to prepare for the dangers they’d soon face heading off to Vietnam.

Do your knees hurt when you squat?

MIGHTY CULTURE

These are all the assets that would become the new Space Force

Ever since the announcement of the Space Force left us with so few details about what the service would look like, how it would be comprised, and even what its mission would be, we’ve been left to wonder about all those little details. Military personnel are wondering how to transfer to the new service, veterans want to know what the culture might look like, and civilians want to know what a new branch of service even means for the military.

All this, of course, adds up to one thing:


Do your knees hurt when you squat?
Memes.

Okay, all that adds up to two things: Memes and speculation. And the more someone knows about the military, the more they’re able to speculate about literally anything related to what could one day be a Space Force asset. Luckily for us, someone took a moment to break it all down.

Avid space enthusiast and filmmaker TJ Cooney runs a YouTube show called, “I Need More Space.” There, he fills his hunger for exploring and explaining space concepts while presenting them in an easy-to-understand show. Cooney is a prolific, accomplished video producer whose work includes incredible documentary shorts for AARP, many of them featured on We Are The Mighty.

Read More: This documentary captures the Battle of Ia Drang with stunning 4K footage

With all his work on veterans and the military combined with a true enthusiasm for all things space-related, TJ Cooney broke down everything in the existing space structure that could soon be folded into the new Space Force, in a new video called “The Space Force: Is it Crazy or Actually Genius?”

Do your knees hurt when you squat?

Signing the 1967 Outer Space Treaty.

(United Nations)

President Trump believes Space is a war-fighting domain, just like the air, land, and sea. The video opens with criticism of the Space Force idea, just to show the immediate knee-jerk reaction to the creation of the service — but stick around, the devil is in the details.

The video answers a number of by-now familiar questions raised about the Space Force from all sides. Isn’t NASA the space force? What about the Air Force Space Command? What weapons can we have? What treaties cover the militarization of Space?

It details how the U.S. military evolved from a group of daring aviators supporting ground combat in World War I to the importance of air power in World War II and how the Department of Defense evolved to fully cover the latest theater of war, the air, in 1947.

The Air Force Space Command regulates the two United States space ports and satellite launches, and how the Air Force manages the nation’s nuclear weapons. Aside from the Air Force, there are a number of civilian entities, Army and Navy assets, as well as national intelligence and defense agencies that may benefit from integrating into the new Space Force.

The Space Force would “put all these assets under one roof and create a culture and centralized vision for space defense.” For incoming military personnel, it would create new uniforms, new boot camps, and distinct customs and traditions within the branch, just like the ones the Air Force evolved from the Army nearly 70 years ago.

The Trump Administration hopes that the new service would boost the development and testing of new defense technologies from current ones, especially anti-satellite missiles and cyber-warfare capabilities. While the United States currently enjoys space dominance, keeping up with other countries’ space developments is a hard job, and somehow the U.S. has to maintain that leadership while abiding by the Outer Space Treaty of 1967.

MIGHTY HISTORY

5 countries that tried to shoot down the SR-71 Blackbird (and failed)

The SR-71 Blackbird was developed by Lockheed Martin as a long-range reconnaissance aircraft that could hit air speeds over Mach 3.2 ( 2,455 mph) and climb to an altitude of 85,000 feet.


In March 1968, the first operational Blackbird was flown out of Kadena AFB in Japan. With the Vietnam war in full swing, the intent was to conduct stealth missions by gathering photographs and electronic intelligence against the enemy. The crew would fly daily missions into sensitive areas where one slight mishap could spark an international incident.

Related: Russia sold its enemy the metal for the greatest spy plane ever

After climbing to 60,000 feet, the crew switched off its communication system so that only a select few would know the mission’s target. The aircraft didn’t always rely on its speed for defense; it was equipped with a jammer that would interrupt the enemy’s communication between the radar site and the missile itself.

On occasion, the enemy would fire missiles without radar guidance, which would sometimes get so close that the pilots could spot the passing missiles 150-yards away from inside the cockpit.

When reaching its target area, The SR-71’s RSO (reconnaissance systems officer) would engage the high-tech surveillance equipment consisting of six different cameras mounted throughout various locations on the Blackbird.

The system could survey 100,000 square miles in an hour, with images so clear analysts could see a car’s license plate.

With so many successful missions, enemy nations did their best to blow the SR-71 Blackbird right out of the skies. Five countries attempted that near impossible feat.

Also Read: These 4 aircraft were the ancestors of the powerful SR-71 Blackbird

 

https://www.youtube.com/watch?v=cOjEeGY4QCM
(The Joint Forces Forces Channel, YouTube)
MIGHTY TRENDING

US and Polish combat controllers train near Krakow

Clouds make way for the first pass of combat controllers from the U.S. and Polish forces as they free fall out of an MC130J Commando during a culmination exercise near Krakow, Poland recently. The joint team is determined to put all their recent training into action as they steer their parachutes onto the calculated target.

“We are in Poland to strengthen our already capable POLSOF allies by advising them on how we conduct special operations air land integration,” said the 321st Special Tactics Squadron commander, assigned to the 352nd Special Operations Wing, based in the United Kingdom. “This will give our Polish allies the ability to survey, secure and control an austere airfield anywhere in Poland.”


The exercise was based on a real-world scenario which featured jumping into and seizing an unimproved airfield, where they completed tasks such as deploying undetected into hostile combat and austere environments, while simultaneously conducting air traffic control and command and control.

Do your knees hurt when you squat?

Pararescuemen from the U.S. Air Force’s 321st Special Tactics Squadron assigned to the 352nd Special Operations Wing in England, conduct a medic response scenario during a culmination exercise near Krakow.

(Photo by U.S. Army Staff Sgt. Elizabeth Pena)

“The CULMEX was our final chance to see everything we’ve trained with our Polish counterparts,” said the 321st STS mission commander. “The 321 STS is extremely impressed with the high level of partnership and competency demonstrated by the soldiers of the Polish Special Operations Forces from Military Unit NIL.”

By sharing methods and developing best practices, U.S. and NATO partners around the world remain ready to respond to any potential real-world contingencies in Eastern Europe.

The team deployed to Poland months prior, in order to build upon Polish Special Operations Command’s ability to conduct special operations air-to-land integration.

“We’ve been planning for two months,” said a 321st STS combat controller. “We’ve practiced basics of assault zones, air traffic control, completing surveys and what we call the global-access piece; our capability to find airfields anywhere in the world to forward project highly trained manpower and equipment whenever needed.”

Along with developing joint leaders, this deployment gave the units the opportunity to establish professional development at the tactical level.

Do your knees hurt when you squat?

A combat controller from U.S. Air Force Special Operations Command’s 321st Special Tactics Squadron assigned to the 352nd Special Operations Wing in England, prepares to free fall out of an MC130J during a culmination exercise near Krakow.

(Photo by U.S. Army Staff Sgt. Elizabeth Pena)

“It helped us to learn our job better too; I feel like anytime you’re training with another unit, it makes you that much better at your own skills. It allowed some of our younger guys to become leaders and put them in positions where they may not have been before,” said a 321st STS combat controller.

“We are very proud of our relationship with POLSOF and other NATO allies,” said the 321st STS commander. “We look forward to building and maintaining our abilities to conduct special operations (air-to-land) integration in Europe as a joint and ready force.”

Through these types of joint training exercises, special operation commands across the force stand ready to operate anytime, anyplace.

“This will ultimately increase the reach and the responsiveness of U.S. and NATO forces, deterring enemy aggression in Eastern Europe,” said the 321st STS commander. “Should the day come where we have to fight together in combat, I am confident in our joint capabilities.”

This article originally appeared on the United States Air Force. Follow @usairforce on Twitter.

MIGHTY TRENDING

The US just sent Javelin anti-tank missiles to Ukraine

The United States has confirmed to RFE/RL its delivery of American-made, Javelin antitank missile systems to Ukraine in a move that is welcome in Kyiv but will almost certainly enrage Moscow amid a four-year conflict that pits Russia-backed separatists against Ukrainian national troops.

“They have already been delivered,” a U.S. State Department official confirmed on April 30, 2018, in response to an RFE/RL query on the handover of Javelins.


In a statement posted on Facebook, Ukrainian President Petro Poroshenko also confirmed the delivery and said his country continues “to strengthen our defense potential in order to repel Russian aggression.”

“I am sincerely grateful for the fair decision of [U.S. President] Donald Trump in support of Ukraine, in defense of freedom and democracy,” Poroshenko wrote. “Washington not only fulfilled our joint agreement, it demonstrated leadership and an important example.”

A shipment of lethal aid would appear to deepen U.S. involvement in the simmering conflict and mark at least a symbolic victory for Ukraine in its effort to maintain Western backing in the ongoing conflict.

After months of heated debate in Washington and, reportedly, much reluctance on the part of U.S. President Donald Trump, the White House was said to have approved the Javelin sale in December 2017.

Do your knees hurt when you squat?
President Donald Trump

That announcement sparked a sharp rebuke from Moscow, with Russian Deputy Foreign Minister Sergei Ryabkov accusing the United States of “fomenting a war.”

Two sources who wished to remain anonymous as they were not authorized to speak publicly about it — one in Ukraine and the other in the United States — confirmed the Javelin deliveries to RFE/RL ahead of the State Department announcement.

Neither disclosed when the missile systems arrived in Ukraine, whether all the promised missiles and launchers had been sent or where they were being stored; or whether Ukraine’s military had begun training on Javelins. But one of the sources added that the Javelins were delivered “on time.”

The State Department provided no details beyond the confirmation of the delivery.

Ukrainian President Petro Poroshenko has lobbied hard to Western officials for more weapons, in addition to limited supplies of nonlethal aid from Washington and European allies so far and U.S. approval of commercial weapons sales.

Do your knees hurt when you squat?
Ukrainian President Petro Poroshenko

A $47 million U.S. military-aid package approved in 2017, and confirmed in March 2018, specified 210 Javelin antitank missiles and 37 Javelin launchers, two of them spares, for Kyiv.

State Department spokeswoman Heather Nauert said in December 2017, that U.S. military assistance to Ukraine was intended to bolster that country’s ability to “defend its sovereignty and territorial integrity, and to deter further aggression.”

Kyiv and Western governments say Moscow has armed and coordinated Ukrainian separatists as well as provided Russian fighters to help wrest control of swaths of territory that border Russia since Moscow seized Crimea from Ukraine in March 2014.

The Javelins’ delivery is likely to spur a response from Moscow, which rejects accusations of involvement despite mounting evidence that includes weapons movements and cross-border artillery barrages, captured Russian troops, and intercepted communications.

Responding to the approved delivery of the missiles to Kyiv in December 2017, Russian Foreign Ministry spokeswoman Maria Zakharova said arming Ukraine would further inflame tensions between Moscow and Washington and push Ukraine “toward reckless new military decisions.”

Do your knees hurt when you squat?
Russian Foreign Ministry spokeswoman Maria Zakharova

Since 2015, the U.S. has provided Ukraine with $750 million in nonlethal aid, including Humvees, night-vision equipment, and short-range radar systems.

There has been a recent uptick in fighting between Ukrainian soldiers and Russian-backed separatist forces, according to reports from the Ukrainian Defense Ministry and the Organization for Security and Cooperation in Europe’s Special Monitoring Mission (OSCE SMM).

A 3-year-old cease-fire deal known as Minsk II has helped to reduce the intensity of the fighting, but it has not ended the war.

The Defense Security Cooperation Agency said in March 2018, that while the Javelin sale would “contribute to the foreign policy and national security of the United States by improving the security of Ukraine” and “help Ukraine build its long-term defense capacity to defend its sovereignty and territorial integrity,” it “will not alter the basic military balance in the region.”

This article originally appeared on Radio Free Europe/Radio Liberty. Follow @RFERL on Twitter.

Intel

The Metal Storm gun can fire at 1 million rounds per minute

The highest rate of fire for a machine gun in service is the M134 Minigun. The weapon was designed in the late 1960s for helicopters and armored vehicles. It fires 7.62 mm calibre rounds at a blistering rate of 6,000 rounds per minute, or 100 rounds per second — about ten times that of an ordinary machine gun, according to the Guinness World Records.


Related: This video vividly shows that the A-10 is all about the BBRRRRTT!

The Metal Storm gun, on the other hand, makes the M134 look like a toy. The prototype gun system was rated at 16,000 rounds per second or 1,000,000 rounds per minute. The gun system was developed by an Australian weapons company by the same name. In 2007, Metal Storm Inc. started delivering its gun systems to the US Navy for surface ships. This video shows how the Metal Storm gun achieves its head spinning firing rate.

Watch:

History

MIGHTY FIT

This is what happens to the body when troops take steroids

In 1939, German scientist Adolf Butenandt was awarded the Nobel Prize in Chemistry for his work in documenting how hormones transfer signals between the body’s cells and organs to regulate bodily functions. His discoveries were revolutionary, paving the way for many of today’s medical necessities, including birth control and steroids.

These same scientific revelations lead, eventually, to the creation of anabolic steroids. Today, the business of manufacturing and selling synthetic testosterone is massive — and highly illegal.


Do your knees hurt when you squat?
Nobel Prize winner and German scientist Adolf Butenandt.

Although the military is considered a team environment, if you’re looking for a promotion, it’s ultimately up to you to work extremely hard to stand out among your peers. Some troops who want to gain a physical edge on their fellow brothers-in-arms, however, turn to various types of anabolic steroids to, hopefully, more quickly achieve their goals. Not only is this illegal, it’s also potentially dangerous.

Unfortunately, finding a vial testosterone, especially on a military installation, is pretty easy and young troops don’t mind trying out the fabricated hormone in hopes it’ll make them jacked. The majority of service members who take the mass-building substance, however, usually don’t understand what it does to the body.

Note: This is a basic overview of how anabolic steroids affect the human body. As always, do your own research.

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When a soldier trains, their natural testosterone levels drop dramatically as the body releases other hormones, called glucocorticoids, which helps reduce inflammation. However, glucocorticoids have a secondary effect of sending your body into a catabolic state.

Being in a catabolic state means your muscle tissue is breaking down. During that state, steroids affect hormonal imbalance in two different ways. First, they replenish testosterone levels, which hastens muscle repair. Secondly, they’re known to block the glucocorticoids from breaking down muscle fibers.

Do your knees hurt when you squat?
The basic breakdown of a muscle’s anatomy.
(Thermoworks.com)

When we tear a muscle during a workout, it’s the protein you’ve consumed during the day that makes its way to the damaged fiber and restores it, making it bigger and better each time. When someone takes a testosterone supplement, it quickly moves into your cells, activating protein synthesis and enhancing the rebuilding process.

According to Dr. Mehmet Oz, the average man produces between four and seven milligrams of testosterone per day. Compare that to a bottle testosterone enanthate, which can contain up to 300 milligrams per cc. This amount is injected by the average steroid user two to three times per week.

There are more than a few unpleasant side effects to taking anabolic, like acne, gynecomastia, fluid retention, and testicular atrophy. Long-term effects can include high blood pressure, increased cholesterol levels, and liver and heart damage.

Note: WATM doesn’t condone the use of steroids, but if you’re going to do them, you should carefully review the potential risks involved.

popular

This ‘Einstein Box’ helps F-22s secretly communicate with unstealthy planes

America’s troops have very awesome tactical gear, even through all the teething problems that systems like the F-35 Lightning II have had.


That said, all that gear can’t win a war unless you can come up with a good plan.

During a walk-through demonstration given by Lockheed Martin at the 2017 AirSpaceCyber expo held at National Harbor, Maryland, the company explained how the technology and capabilities of mission planning are set to take a huge step forward.

But what’s it like now?

The present state of integrating the air, land, maritime, space, and cyber components in the military was described as a series of stovepipes by Kim Ponders of Lockheed Martin’s famous Skunk Works.

Hiccups with this integration sometimes means that different components go after the same target.

Do your knees hurt when you squat?
Lockheed concept art of multi-domain command and control (MD2C). (Graphic from Lockheed)

In essence, a JDAM dropped from a F-35 could very well hit an SA-20 command vehicle that was already fried by a cyber attack, and the site then gets hits by Tomahawk cruise missiles, even though the missiles are useless without a command vehicle.

While there are times that overkill can help, there are circumstances — like a target-rich environment or when you are short of munitions — where overkill can be a problem.

Skunk Works seeks to change that by using open-systems architecture to create a multi-domain command and control system. One key component called the Einstein Box was tested during Northern Edge earlier this year.

In essence, this helps network 4th-generation fighters with the 5th-generation fighters without compromising the stealth of the F-22s and F-35s. During that exercise, the Einstein Box was placed on one of the early successes of the Skunk Works, the U-2 Dragon Lady.

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This merging of systems ranging from the F-22 Raptor to destroyers and cruisers equipped with Aegis to the control system for the Tactical Tomahawk cruise missile to the Space-Based Infrared System will eventually make it a lot harder to the bad guys, largely because American (and allied) troops will be able to pass information to each other much faster than before.

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From this angle, you can see some of the displays used for planning in the cyber, space, and air domains. (Photo from Lockheed)

By being able to pass the information faster, American troops will be able to rapidly pair platforms with targets. This will help them make the most of their assets on the scene. Lockheed even has teamed up with Raytheon and SRC to design a new JSTARS that could carry out MDC2.

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A look at some of the consoles in a mockup of Lockheed’s proposed replacement for the E-8 JSTARS. (Lockheed photo)

This means that in the future, the pilot of a F-35 could detect a radar emission, and other assets (either special operation forces on the ground or a satellite) could very quickly tell that pilot whether the emitter is real or a decoy, how far it is from the van, and the pilot can then address the threat, or be told that another asset will handle it. Rapidly getting that information to everyone will eventually help save the lives of American troops, and that’s a very good thing.

Lockheed has a video on the MDC2 concept below.

MIGHTY HISTORY

Britain planned a fake invasion of Norway in WWII

During World War II, the Allies, especially Britain, worked hard to convince Germany that every attack it saw was a feint and that every shadow in its vision was another Allied army coming to crush it. These deception operations led to the creation of an entire, fake invasion of Norway that was supposed to keep German defenders away from Normandy on D-Day.


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Norwegian soldiers on the Narvik front in World War II.

(Norway)

The overall deception operation was known as Operation Bodyguard, a reference to a speech by Prime Minister Winston Churchill that said Truth was too precious and fragile to go anywhere without a Bodyguard of Lies. And when it came to D-Day, Bodyguard was on steroids.

To understand how deception operations worked for D-Day, it’s important to understand that the actual landings at Normandy weren’t necessarily logical. The Normandy landings took no deepwater port, and the terrain in the area forced the Allied invaders to fight through thousands of hedgerows to break out into the rest of France. Even after that, it was over 600 miles from there to Berlin, and the bulk of that was through German homeland.

So, while the D-Day landings of Operation Neptune were successful and Germany lost the war, it wasn’t the easiest or, arguably, even the most logical course of action. After all, there were two succulent nuts that would be easier to crack than Normandy.

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German troops in the Balkans in 1941.

(Bundesarchiv Bild, CC BY-SA 3.0)

The first and likely the easiest 1944 target for the Allies would’ve been an invasion into the Balkans, the soft underbelly of Europe. Allied troops were already holding the lowest third of Italy, all of North Africa, and Turkey, so they had plenty of places to invade from. And taking the Balkans from Hitler would’ve robbed him of much of his oil, copper, and bauxite, among other materials.

But another juicy target was Norway. Norway had been captured by Germany early in the war because Hitler knew that he needed a large Atlantic coastline to prevent his navy being bottled up in the Baltic and North seas like it had in World War I. And, the German presence in Norway helped keep Sweden neutral and amenable. If Norway fell, Sweden might allow Allied forces in its borders or, worse, join the alliance itself.

From Sweden or Norway, the Allies could easily bomb northern German factories and take back Denmark. And an invasion through Denmark would put the Allied forces less than 450 miles from Berlin, and only half of that path would be through German home territory.

And so Allied strategists played up the possibility of a Norway invasion, seeking to keep as many German units as possible deployed there to make the actual landings in France much easier.

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Danish troops during Germany’s invasion in 1940.

(Public domain)

This led to Operation Mespot, a coordinated plan to move troops, create false planning documents, and pass fake intelligence that would indicate an invasion into Norway, through friendly Sweden, and into Denmark in the summer of 1944, right as the actual D-Day invasions were taking place. According to the Mespot deception, the D-Day landings were the feint to draw German defenders from real invasions in the Baltics.

The part that related directly to an invasion of Norway was Operation Fortitude North, and it called for a British and American landing in the North. There, the forces would link up with Russian soldiers and press south. In order to sell this subterfuge, Britain ordered dozens of double agents from Germany to report on the movements of the “4th Army,” a fake organization that would be a major force in the invasion.

The 4th Army was supposedly training in Scotland and Northern Ireland, and the frequent reports to German intelligence hooked the military leadership. Germany created an entire order of battle that they thought was headed against them. They suspected the British 4th Army, the 52nd Lowland Division from Scotland, and the American XV Corps.

Those second two units were real, and the 52nd had actually been training for a potential invasion of Norway. So Germany wasn’t completely crazy.

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The British 4th Army was a field army in World War I, and military deception planners revived the unit in World War II on paper in order to create fake units to deceive German defenders.

(Imperial War Museum)

The American troops were supposedly talkative, and German agents were told stories of another infantry division and three Ranger battalions training in Iceland. German double agents there were told to verify this false intelligence, and they did. In the end, Germany thought 79 divisions were training in England for invasions when there were only 52, and they believed that the main target might be Norway.

Since Hitler was already obsessed with a Baltic invasion, all of this intel fed into his fears and demanded a response. And so one was given. 464,000 German troops were held in Norway to fight off an Allied invasion. While many would have been there regardless, 150,000 were otherwise “surplus” troops who likely would’ve been sent to France to combat the landings if Germany had known Norway was relatively safe.

There was also a Panzer division and 1,500 coastal defense guns, many of which could have been moved if Germany had better intelligence.

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British forces land on the beaches of Normandy on June 6, 1944.

(Sgt. Mapham J, No. 5 Army Film Photographic Unit)

All of this had a real effect for Allied troops on the French beaches. Combined with the success of the famous Ghost Army, deception operations towards the Balkans, and German missteps, the D-Day landings faced much less resistance than they otherwise would have.

While Germany was defending Normandy, Denmark, and Greece, it was getting pummeled in France.

MIGHTY TRENDING

The Taliban promises it won’t harbor terrorists anymore

It’s a well-known fact that the United States and the Taliban are at the negotiating table, hammering out the groundwork for peace after some 18 years of constant conflict. The U.S. first went to war in Afghanistan to defeat the al-Qaeda terrorist fighters the Taliban refused to give up in the wake of the Sept. 11, 2001 terror attacks on American soil.

The Taliban swears it would never again harbor terrorists.


In 2001, the Taliban were the recognized rulers of Afghanistan and had been since the early 1990s – for better or for worse. Until that point, the worst crimes committed by the Taliban were on Afghanistan’s female population and the cultural history of the region. During that ten-year span, Osama bin Laden and his followers established bases and training camps in the Taliban’s backyard, and the Afghan rulers did little about it. After Sept. 11, the United States began bombing the country in earnest.

Afghanistan’s leadership demanded evidence of bin Laden’s guilt while demanding the United States stop bombing their country. Then-President George W. Bush said the bombing was non-negotiable until the Taliban handed over the terrorist leader. The Taliban refused, but that didn’t matter – U.S. special operators were already in the country by that time. The rest is history.

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Nearly two decades later, Zalmay Khalilzad an Afghan-American diplomat who represents the United States at the negotiating table, is content with the Taliban’s assertion that they would never allow Afghanistan to return to its former status as a “hotbed” for international terrorism.

“The world needs to be sure that Afghanistan will not be a threat to the international community,” said Khalilzad, a former U.S. ambassador to Afghanistan. “We are satisfied with the commitment that we have received on counterterrorism.”

Not everyone agrees, including U.S. lawmakers, Afghan government officials, and even the UN Security Council who, as late as 2018, declared that al-Qaeda militants were still very much embedded within the Taliban command structure, along with other terror groups, operating forces numbering into the thousands.

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For Khalilzad, the U.S. military’s withdrawal can only be linked to the promises of the Taliban. The Taliban promised the counterterrorism guarantees will be written into its laws as soon as the United States leaves Afghanistan. The State Department is also working on ways to verify Taliban compliance with the agreement.

Lists

6 things you should know about Mountain Warfare Training

“Every clime and place” is what we say in the Marine Corps and we mean that sh*t. If anything, Marines are notorious for going to insane lengths to find the bad guys and punch them in the face, no matter where they’re hiding.


For this reason, the Marine Corps has devised training centers designed to prepare would-be war heroes to live out that line in our beloved hymn.

Here are things you should know about the most dreaded training of them all — mountain warfare and extreme cold-weather survival training.

Related: 7 things you didn’t know about the Marine Jungle Warfare Training Center

1. Pooping in bags

Most trainings in the Marine Corps will provide a place to make a sit-down restroom visit, but given the treacherous terrain and weather inherent to the Mountain Warfare Training Center, it’s difficult to provide such amenities.

Instead, they provide buckets and orange trash bags for you. If nothing else made you wonder why you joined before this, you’ll definitely ask yourself now.

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You might be familiar with this if you take your dog for a walk in the park. (Photo via Cleanwaste)

2. Cold-weather Meals, Ready to Eat

Normal MREs — the ones in the brown pouches — are, pretty much, hot piles of garbage wrapped in plastic. But when you go to cold-weather training, they provide you with freeze-dried MREs in a white pouch. These are easily the best field rations you will ever get because, not only is it hot chow, it actually tastes good.

While you may developed a few favorites among normal MREs, it’ll be hard to decide which of the cold-weather ones is your favorite because they’re great across the board. If you don’t agree, you’re wrong and everybody hates you.

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You’ll love these, don’t worry. (Photo by U.S. Marine Corps)

3. The dangers of cotton-based clothing

Cotton-based clothing tends to hold liquids and dry slowly. This is exceptionally important in an environment where liquids will certainly turn to ice. You don’t want your sweat-covered undershirt to freeze to your body and give you hypothermia.

4. It started before the Korean War

When the United States was gearing up to send the best military in the world to the Korean peninsula, they needed to prepare for the cold.

So, the Marine Corps’ solution was to establish a training center where they send you to the top of a cold mountain for nearly two weeks to be absolutely miserable to the point where you seriously reconsider your life choices.

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Korea was considerably worse, though. (Photo by the National Museum of the Marine Corps)

5. Sleeping in snow trenches

Part of Extreme Cold Weather Survival Training is learning how to live like an Eskimo because, well, if it works for them, then why not? Don’t let this get you down, though. Despite their icy appearance, snow trenches offer some warmth and an escape from the bitter, cold wind.

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You can get pretty creative with these trenches and make tables, shelves, etc. (U.S. Marine Corps photo by Lance Cpl. Cody Ohira)

Also read: 5 reasons Deadpool would make an amazing platoon sergeant

6. You will never be warm

Even though you’ll be given an entire issue of cold-weather survival gear and you’ll have some shelter from the wind, the sad truth is that you’re still going to be cold. You’re going to be cold every second you’re on the mountain. You’ll never be warm, only slightly less cold.

You’ll sweat on the forced marches, but those marches will end eventually and you’ll still be covered in sweat. So, brace yourself for the most miserable time of your life (so far).

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Even fires won’t be enough. (U.S. Marine Corps photo by Lance Cpl. Roberto Villa Jr)