How to squat with a barbell? Walkthrough Exercise Guide
Barbell squats are a key strength exercise for developing leg muscles and one of the five basic multi-joint exercises . When performing squats, practically the entire lower body is included in the work, starting from the muscles of the buttocks and thighs, ending with the calves, as well as the muscles of the body, abdominal press and lower back.
However, despite the many advantages of this exercise, improperly performed squats can cause significant harm to health, creating an excessive load on the lower back and overloading the knees. If you want to learn how to squat correctly, you need to carefully study the correct technique of this exercise and constantly pay attention to important details.
The benefits of barbell squats
Squats (both with a barbell, with dumbbells or with other additional weight) are extremely important for the complex and harmonious development of the muscles of the body and are the basis of the basic program of training for weight . In addition to direct pumping of the legs and buttocks, they strengthen the muscles of the body and the press, and, when performing a superset with respiratory pullovers, improve posture and expand the chest.
Another factor that can benefit from squats is the development of neuromuscular communication, since during the exercise, the movement of the hip, knee and ankle joints must be coordinated. Among other things, squats have a positive effect on hormonal levels, triggering the synthesis of testosterone and other hormones necessary for muscle growth.
How to squat?
The main rule for doing squats with a barbell on the back is the preliminary warm-up to prepare the leg muscles and ligaments for the upcoming loads. The first two approaches of the exercise should always be performed without additional weight and with arms extended forward, then one or two approaches are performed with an empty bar of the bar.
Since during the squats not only the front, but also the back surface of the thigh muscles is working, special attention must be paid to the preliminary stretching of the muscles of the buttocks and lower back - for this, during warm-up and performing squats with arms extended forward, it is necessary to linger in the lower position, while guiding the tailbone as can be stronger back.
Squats: biomechanics and technology
The correct bar squat technique is a key parameter for success in the form of increased leg muscles and minimized pain in the lower spine and knees. In order to learn how to squat correctly, use the average working weight and do the exercise in 3-4 sets of 10-12 reps.
1. Put your feet shoulder width apart
2. Bring the shoulder blades together.
3. Squat to parallel
4. Observe the position of the spine
6. Climb up not at the knees
7. Keep your press energized
Squat Technique for Girls
In fact, the technique of correct squats for girls is no different from the usual squatting technique. The only difference is that it is more difficult for girls to keep the spine straight at the bottom of the movement (they tend to bend the back of the boat) - in this case, additional warm-up and stretching exercises are especially important.
In addition, girls often finish squatting either too high or too low, with their legs much wider than required, believing that in this way you need to swing the buttocks. Despite the fact that it really better involves the gluteal muscles in the work, the lower spine experiences overloads, provoking the development of back pain.
Squats for knee problems
If you have chronic pain in your knees or in the spine, the best option would be to replace squats with a barbell with a leg press in the simulator (of course, with prior consultation with your doctor). Despite all the benefits of squats for developing leg muscles, this exercise can easily aggravate existing knee problems.
However, everyone else needs to remember that no exercise equipment for pumping legs, in fact, can not replace squats - they can only complement them. The main disadvantage of the simulators is that they isolate the work of certain muscle groups, excluding the stabilization muscles from the movement and reducing the complex load on the whole body.
The correct technique for doing squats with a barbell begins with the ability to push the weight up due to the strength of the muscles of the hips and pelvis, and not with a simple straightening of the knees. In addition, it is important to maintain the back as straight as possible and to place the weight of the bar directly on the upper back muscles, and not try to support it at the expense of the hands and wrists.