The barbell squat is the most important basic strength exercise. The squat is considered one of the most basic barbell exercises.
Contents
Applications
They are part of the so-called Big Three, together with the deadlift and bench press. In classical powerlifting it is a mandatory competitive exercise.
In bodybuilding it is very popular, all because it is incredibly effective, gives a powerful metabolic effect, pumps a huge number of muscle groups and helps to gain the required muscle mass.
In fitness, the squat is used with very small weights, but even here it has an important place.
In addition, the squat is considered extremely effective in both weightlifting and general physical training, where the use of the squat is most noted.
It often serves as a supplementary means to improve strength performance in all sports where strength is important
Required equipment
In order to perform correctly and safely, it is important that you have the necessary equipment. Namely, you will need a power frame or barbell racks and a barbell with a straight barbell.
Working muscles
This basic exercise engages almost all the muscles of the body. Therefore, we can safely talk about the high efficiency of the squat. The load falls on:
the muscles of the lower back;
gluteal muscles;
thigh biceps;
quadriceps.
More specifically, these are over 200 large and small lower body muscles. As soon as you get down to the exercise, literally all the muscles of the lower extremities begin to work, in addition, the abs tense up, the lumbar spine starts to work
Squatting technique
Squats are not done immediately with working weight, the first thing you must do is a thorough warm-up and start with small weights.
So, the technique is as follows:
- You need to stand next to the rack, bring your shoulder blades together, grip the bar from above, put your hands a little wider than your shoulders. Set the bar on the area of trapezius muscles and rear delta bundles.
- With your body straight, take the bar in your hands and step forward a couple of centimeters to the starting position. Spread your toes about 35 degrees outward, spread the weight of the barbell on both lower limbs, bring your shoulder blades together.
- Inhale deeply. Hold your breath. Lower yourself a little bit at a time. Maintain the correct position. Your knees are facing forward but are pulled out to the sides, your buttocks should be pulled back, your body should be bent forward, your back is straight, and your heels are not lifted off the floor.
- The abs are in a tense state, the body weight is transferred to the heels.
- The hips are parallel to the floor, at the same time the knees are on the same line as the toes. Tense the gluteal and thigh muscles as much as possible. Slowly rise and try to pull the body up, and do it with the chest, not with the neck, otherwise stretching is guaranteed.
- Next you need to start exhaling. Do not stop and do it until the starting position is taken. This is how to perform squats with a barbell on the shoulders.
You can visually see the technique of execution here. Read the theory here.
Mistakes in the barbell squat
Here are common mistakes:
- not full range of motion;
- rounded back in the process of lifting;
- socks are not deployed in the same direction as the knees;
- not to squat at the bottom point
Of the less significant mistakes, this is not yet the correct breathing technique.
All this increases the risk of injury and reduces efficiency.
You can ask to look at you from the side. You need to develop a technique so as not to overload the knee joint, keep your balance, and not slouch.
And if the exercise is too difficult and with errors, you may have overestimated the working weights. Also consult with your trainer and review your training.
Question / answer on barbell squats
How should you perform it?
It is important to perform it safely. This will prevent injury and bring proper results. Before the approach it is worth to prepare, concentrate as much as possible and concentrate on the lifted weight.
The body should be warmed up, cardio exercises help in this. It is necessary to read in advance the instructions of the execution, so that in the process there are no questions.
What is it for?
As for the working muscles, the exercise primarily works the abdominal abs, back extensors, posterior surface of the thighs, calf muscles, delts.
What are the benefits?
This exercise has a lot of advantages. First, it promotes the growth of strength, the recruitment of muscle mass. Secondly, it improves coordination and mobility by strengthening the joints, ligaments.
Third, forms an attractive shape of the hips and buttocks. The last point is especially relevant for girls. The benefit of the squat is also that it is important for leg strength. The benefit for the athlete is strength training, increased power, increased flexibility.
What equipment?
Even if you observe the correct technique, there will still be excessive pressure on the joints and lower back. Avoiding injury to these areas is realistic through the use of elastic bandages and a weightlifting belt
Conclusions
Now you may hear that the classic squat with a barbell on the shoulders is a dangerous exercise, but such arguments simply reflect the unwillingness of people to plow into the workout and learn the technique of execution.
It is a very important movement that should be one of the main ones in any strength training.
Useful Links
https://www.youtube.com/watch?v=gcNh17Ckjgg
