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How to do proper Squats
The squat is probably the most important exercise
for bodybuilders and powerlifters.
Squatting is very important for overall strength and because it is
the heaviest exercise off all,
it makes your body produce the most testosterone.
As a result, not only your legs profit from squats.
Technical 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 when you use a weight with which you can do 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 something,
where you can place the barbell,
in case you can't move up again.
- A common mistake is when you lift the barbell
with your back and follow with your
legs. 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 that you try to lift too
much weight.
- No machine can replace free squats.
Related instructions: Squats
Videos: Squats
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