| The barbell back squat is the weight room definition of | | | | know for sure what you're hitting. |
| underrated and misunderstood. Flawed myths cover | | | | First thing you need to know is there are two squatting |
| this movement into thinking it is some form of demon. | | | | variations: the high bar (Olympic squat) and the low bar |
| First of all, squatting below parallel is not bad for your | | | | (powerlifting squat). The high bar squat allows the |
| knees; second, squatting works and balances the leg | | | | weight to be rested on the upper trapezium muscles, |
| muscles better than any other exercise; third, the | | | | while the low bar forces the bar on the posterior |
| hormonal response released during this tension cannot | | | | deltoids. Since the low bar squat has the resistance |
| be compared by any other. | | | | closer to the hip, it causes you to move forwards at |
| Now, when performing the squat there are a few | | | | 45 degrees to keep the bar stabilized in the right |
| guidelines you need to know: | | | | position. Low bar squats allow you to use better hip |
| 1) Feet at 30 degrees. This allows your adductors to | | | | drive. |
| shorten during the concentric contraction and assist | | | | Now, here is the concentric difference between the |
| with the load. It takes stress off the knees during the | | | | two squat variations: the high bar squat primarily |
| eccentric phase, and it allows you to squat with the | | | | stimulates the glute muscles, and the secondary |
| proper depth without stressing the quads. | | | | muscles are the quads. The low bar squat primarily |
| 2) Wrists straight. You don't want your wrists to do | | | | stimulates the glute muscles, and the secondary |
| any pulling during the lift. Keep the thumb over the bar | | | | muscles are the hamstrings. See what I'm saying? So |
| and make sure your wrist is straight. | | | | if you want to work your hamstrings harder, do your |
| 3) Push your chest out. Pushing your chest out creates | | | | squats with hip extension at a greater distance with |
| a natural arch in your back; it is something that you | | | | low bar squats than high bar squats. |
| want to do. It puts the spine in a more neutral position | | | | I prefer high bar squats; they are more natural. I also |
| so that the weight doesn't put too much stress on it. | | | | feel the hamstrings get a good stretch at the bottom |
| 4) Use the Valsalva maneuver. Don't "exhale" during | | | | regardless of the bar position and the hamstrings are |
| the concentric part of the lift. When lifting for | | | | worked heavily as stabilizers even during a high bar |
| endurance this is fine as it can allow better recovery | | | | squat. Whichever you choose is highly up to you, but |
| and more endurance, but during a heavy lift you want | | | | high bar squats also allow deeper depth. You should |
| to fill your stomach full of air and exhale at the top of | | | | always squat as low as you can, but if you can't, |
| the lift. Think about it, when you're on the toilet do you | | | | parallel squats work you just fine. |
| exhale as the big one emerges or do you exhale? | | | | Squatting should be performed with an Olympic par |
| Your body knows what to do when its under stress. | | | | and in a power rack or squat rack; the power rack is |
| The key is now to think about it. | | | | the preferred environment as it catches the weight for |
| 5) BREAK parallel! This part cannot be stressed | | | | you if you miss a rep. Keep your squats as natural as |
| enough. Parallel is when the patella is higher in elevation | | | | possible and remember that you're not leg pressing, so |
| than the hip. This causes your hamstrings to get a | | | | you need to use the hip to push the weight up and not |
| better stretch at the bottom and allows them to | | | | push from your feet like you would with a leg press. |
| contract harder and push with the load. The squat | | | | The squat works the core, the hamstrings and the |
| should work the hamstrings, glutes and quadriceps | | | | spinal erectors in a safer and more sensible manner |
| muscles so evenly that no imbalance can be caused. If | | | | than any other leg exercise. Loading is applied during a |
| you are not hitting parallel, it is a partial squat and partial | | | | squat parallel to the long axis of the tibia, which is the |
| squats stress the quads without stressing the | | | | larger bone that ranges from your ankle up to the |
| hamstrings. We all know that overdeveloped quads | | | | patella. This means that when the actual concentric |
| and weak hamstrings contribute to anterior cruciate | | | | and eccentric movements are occurring, the |
| ligament injuries. | | | | hamstrings are activated a stabilizer muscles coming |
| 6) Keep your back the way it should be. This depends, | | | | down and allow a counter-regulatory effect on the pull |
| if you're doing a low bar squat then you want to keep | | | | of the quadriceps. The stretch of the hamstrings and |
| your back around 45 degrees. You want the bar to be | | | | adductor muscles, activated through proper feet |
| parallel to the feet at all times, knees will follow your | | | | placement, help to neutralize tibial translation, causing |
| toes and you will go slightly forwards. The hips and | | | | absolutely zero stress to the anterior cruciate ligament. |
| knees should break simultaneously and they should | | | | Squat performance demands the contraction and |
| extend simultaneously, but if you have trouble learning | | | | development of many stabilizer muscles, such as the |
| this then allowing the hips to break first can be used as | | | | core. Synergistic involvement from the abdominals, |
| a tool. If the person still cannot get used to breaking at | | | | erector spinae, trapeziums and the entire back |
| the knees first, then using proper depth box squats as | | | | muscles. Squats therefore have a systemic effect on |
| a tool for a few weeks will program the proper motor | | | | anabolism, promoting overall body growth. |
| pattern. If the knees are the first thing to break, then | | | | Another thing about the squat is the hormonal demand. |
| the bar path will be straight down and will cause stress | | | | Testosterone, which is the anabolic muscle responsible |
| to the knees. You want it to be simultaneous! | | | | for rapid hypertrophy and strength production, and is |
| 7) Always FACE the rack! Never walk backwards to | | | | also the primary reason men are stronger than |
| rack the weights. That is an accident waiting to | | | | women, is released more significantly during this |
| happen. Take about 2-5 steps backwards after you | | | | exercise than any other. Squats stress the entire |
| unrack the weight and do your sets, then move | | | | kinetic chain of the body and keeps isometric tension |
| forwards with the weights so you can see where you | | | | on the upper back and core. |
| are racking it. If possible, make the bar touch the post | | | | Perform your squats! |
| before the hooks that the bar rests on so that you | | | | |