Barbell Squats: Doing It Right
What could be easier squats
with a barbell? This basic exercise is included in many training
complexes, as it affects many muscle groups and strengthens the whole body. On
this subject, there are hundreds of articles on the Internet and publications
on forums, video hosting is full of instructional videos, but often when you
come to the room, you may find that many people perform this simple exercise incorrectly. Following
the right movement can affect your health in the future, so here we will look
at how to correctly and safely squat with a barbell.
Muscle Squat
When doing squats, the body
uses a wide array of muscles, which can be divided into those that directly go
to the main load, and auxiliary:
·
muscles on which the main load goes: hip biceps, quadriceps;
·
Auxiliary, torso, abdominal muscles, back muscles, calve is
involved.
ExercisePreparation
The following factors affect
the correct execution of squats:
·
body position;
·
rack;
·
head position;
·
back position;
·
Placement of legs.
Let's look at each of these
ethical factors separately. Before performing the exercise, you should
prepare the projectile, go up to the stand and set the height you want the bar
to be at, if it is too high, then it will not be comfortable to take it off,
and you will have to reach for it too much. If, on the contrary, it’s low,
then there’s no convenience here either, and besides, the load on the spine
will greatly increase during removal.
So, having correctly installed
the shell, you need to determine the position of the body: take a deep breath -
this will straighten the chest, which will give support to the spine, tighten
the muscles of the press - this will give additional stabilization to the hip
belt. Keep your back straight, it also strengthens the position of the
spine.
The stance determines your
stability when squats, the position of the legs affects what muscles will take
on the main load. With a narrow formulation, the outer side of the thigh
is loaded, with a wider placement; the load goes to the inner side. The
most convenient is the stand with a wide spread of legs, wider than the
shoulders and the breeding of the socks to the sides.
The position of the head
affects the position of the whole body: looking straight ahead you guarantee an
even squat, if you lower your head down, the body will immediately bend, which
in turn will increase the load on the lumbar, and if you are new to squats,
this is for you may result in injury.
So, we got the basic condition
that must be strictly observed when performing the exercise - this is the
position of the back. Since the vertical load is made on the spine, when
it is even, it is distributed evenly, but when the body is tilted forward, the
load on the lower lumbar region increases exponentially, which can lead to
muscle tearing, or displacement of the vertebral discs. Therefore,
throughout the entire exercise, carefully monitor the position of the back,
maintain the position at which the squats started, but if you begin to be
pulled forward, then reduce the weight of the projectile, and exercise until
you are sure to keep your back. It is also recommended to warm up your
back muscles before completing the squat approach. This can be done on a
special simulator, which is also sometimes called the "goat."
BarbellSquatting Technique
The whole exercise can be
divided into phases:
·
squat (you go down);
·
depth of squat;
·
rising from a lower point;
·
Speed.
So, having prepared for the
execution, you begin the first action: you need to take the pelvis back as if
you want to sit on the stool, while remember to control the position of the
back. With the abduction of the pelvis, the load of weight is transferred to
the heels, which gives an additional load to the quadriceps and allows them to
express themselves. In addition, the shift of the center of gravity back
transfers weight to the strongest muscles of the human body.
The depth to which you need to
squat can be different; it all depends on what goals you will follow when doing
the exercise. For example, for weightlifters weightlifting with the bar is
an auxiliary exercise for jerking, when the athlete after the blast needs to
sit as deep as possible and fix the bar above his head, and in order to get out
of the deepest position and do squats with the deepest squat. For athletes
power lifters, squats are a core exercise, but for them the approach is
considered when the back of the thighs is parallel to the floor, so athletes
and train squats in parallel, the method is also suitable for beginners.
Getting up should begin with an
emphasis on the heels, as if trying to push the floor away from you. Do
not carry the load on the socks, this can lead to destabilization of the body
position which can be traumatic, also do not try to push off sharply, springing
with your knees, this can damage the joints.
Keep the speed of the squats
uniform, without sudden movements and jerks, and you should not make long
pauses between the squats. At the top point, do not straighten your knees completely;
this will remove unnecessary stress from the joints.
For squatting with a barbell,
the execution technique is the foundation. By strictly following it, you
protect yourself from various injuries, as well as provide the most effective
exercise, which allows you to progress and develop overall muscle mass.
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