How to do proper Squats

The free barbell squat is the most important exercise. It increases overall strength like no other exercise and stimulates testosterone production. As a result, not only your legs will profit from the this movement. Find more exercises at weight training main.

Description: Squats

• First you have to know how to place the barbell on your back. The trick is, that you don't have to place the barbell on your neck. Place it on the backside of your shoulder muscles (deltoids) and it will not hurt you at all. To make this easier, push back your elbows and forward your chest.
• Stand with your feet shoulder width apart, while your toes point slightly out.
• It is very important that you keep your back straight when you do squats. You can hollow your back a little tiny bit, but don't bend forward at all. Your back should stay in the same position during the whole squat.
• Look straight forward (best would be into a mirrow). This helps you keep your back straight.
• Now you have the posture and it's time to do the first repetition. Go down slowly and inhale, while you look straight forward. Move down slower then you will move up. When you are in a sitting position, (thighs horizontal) stop. The heels have to stay on the floor when you move down. If you elevate your heels automatically, your achilles tendons are too short. In that case you can stand with your heels on 2 plates, but on the long term
  you should stretch your calf muscles.
• Then move up again (a bit faster than you moved down) and exhale. Don't extend your knees totally.
• Then move down again to do another squat.

Trainer advice: Squats

• Don't use a weight lifting belt if you don't train very heavy. (heavy is considered doing less then 6 repetitions)
• If you do heavy squats, use a weight lifting belt, knee protections etc.
• Work out with a training partner, and find somewhere you can place the barbell in case you can't move up again.
• A common mistake is lifting the barbell with your back first and using your legs second. You have to lift the weight with your legs only.
• Don't wobble around with your knees. If your knees move from side to side, or your barbell is not horizontal for a moment, that's a sign you are trying to lift too much weight.
• No machine can replace free squats.

Related instructions: Squats

• The Leg Muscles
• Leg Press
• Barbell Lunge
• Leg Extension
• Lying Leg Curl
• Deadlift with Stiff Legs
• Standing Barbell Calf Raise on a Wall
• Donkey Calf Raise

Videos: Squats

• None

Page history: Squats

• Text corrections by Scott Sherrard

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