Master The Squat
The squat is one of the most mechanically demanding exercises present in the barbell trainers arsenal.
It's probably one of the most frequently discussed and performed exercises today.
Why? Because it encourages the the muscular, hormonal growth of the body as a unit.
One must remember that weight training is like any sport, to get good at it the motion must be repeated in a specific range of motion which causes your bodyto adapt and strengthen.
Getting prepared: a) Wear a t-shirt.
Do not perform these half naked or with a wife beater on.
Sweat will make the bar slide causing injuries.
b) Get your hands chalked.
c) Perform a set with the empty bar or tight towel to warm up the muscles involved if this is the first time you are performing these.
d) Set the squat rack to a height below your rear deltoids and load the weight you are going to use for your working set Knowing the movement: Take a wide grip of the bar resting on your shoulders.
Gently, Squat down.
Keep the width of your legs slightly wider than shoulder width apart.
Look at an object at eye level.
Keep your chest and buttocks outward, your thigh bone should be parallel or slightly lower than that if it is to be called a full squat.
This is the position you should be in at the bottom, remember it well.
Squatting 101: 1) Place the bar on your shoulders with your hands at a wide grip.
2) You should feel a stretch in your pectorals at this point, and your back should be tight.
Do not support the bar with your hands, The bar should be resting on your back.
This position is known as the 'Low bar position.
' Your wrists should remain aligned with the bar perpendicular to it.
3) Gently squat the bar out of the rack, keeping the tightness you built up from the earlier queues.
Take one step with one foot backwards, and another with the other foot.
Get into position and get ready to squat.
4) Keeping your chest in the out position, and your buttocks outwards, take a deep breath and descend maintaining your tightness.
5) You should feel a stretch in your hamstrings, glutes as well as your quadriceps.
6) You are now in what people call 'the hole', Don't stay for too long.
The general rule is while you're descending you're already thinking of driving up.
9) Using your hips, drive upwards until you are standing.
Do not hyper-extend.
Look at a point in-front of you while squatting.
Equipment required: - Barbell (if no barbell you can substitute dumbbells) - Weights Sets and Reps If you are a beginner then keep the sets to no more than three and reps 6-8, as you progress you can vary your set and rep numbers once you have become more accustomed to the squat.
It's probably one of the most frequently discussed and performed exercises today.
Why? Because it encourages the the muscular, hormonal growth of the body as a unit.
One must remember that weight training is like any sport, to get good at it the motion must be repeated in a specific range of motion which causes your bodyto adapt and strengthen.
Getting prepared: a) Wear a t-shirt.
Do not perform these half naked or with a wife beater on.
Sweat will make the bar slide causing injuries.
b) Get your hands chalked.
c) Perform a set with the empty bar or tight towel to warm up the muscles involved if this is the first time you are performing these.
d) Set the squat rack to a height below your rear deltoids and load the weight you are going to use for your working set Knowing the movement: Take a wide grip of the bar resting on your shoulders.
Gently, Squat down.
Keep the width of your legs slightly wider than shoulder width apart.
Look at an object at eye level.
Keep your chest and buttocks outward, your thigh bone should be parallel or slightly lower than that if it is to be called a full squat.
This is the position you should be in at the bottom, remember it well.
Squatting 101: 1) Place the bar on your shoulders with your hands at a wide grip.
2) You should feel a stretch in your pectorals at this point, and your back should be tight.
Do not support the bar with your hands, The bar should be resting on your back.
This position is known as the 'Low bar position.
' Your wrists should remain aligned with the bar perpendicular to it.
3) Gently squat the bar out of the rack, keeping the tightness you built up from the earlier queues.
Take one step with one foot backwards, and another with the other foot.
Get into position and get ready to squat.
4) Keeping your chest in the out position, and your buttocks outwards, take a deep breath and descend maintaining your tightness.
5) You should feel a stretch in your hamstrings, glutes as well as your quadriceps.
6) You are now in what people call 'the hole', Don't stay for too long.
The general rule is while you're descending you're already thinking of driving up.
9) Using your hips, drive upwards until you are standing.
Do not hyper-extend.
Look at a point in-front of you while squatting.
Equipment required: - Barbell (if no barbell you can substitute dumbbells) - Weights Sets and Reps If you are a beginner then keep the sets to no more than three and reps 6-8, as you progress you can vary your set and rep numbers once you have become more accustomed to the squat.
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