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14.11.2015
Even though the squat is considered by many to be a a€?lega€? exercise, ita€™s really a full body movement that works just every muscle group in the body.
Whether your goal is toA gain strength or lose weight, squats are one of the fastest ways to get there. If you’ve never squatted before, you might be a bit intimidated about the idea of starting a big new exercise.
Squats are a big part of the Nerd Fitness Academy, and today we want to give you the confidence you need to START. In some countries, not only do they continue to sit in a full squat (sometimes called a a€?third world squata€?), but instead of sitting on a toilet, they squat over it. Before modern day furniture and technology you didna€™t stop sitting in a full squat once you got older like we do today…you continued squatting your entire life. Squats are a compound movement – which means ita€™s a movement that uses more than one joint (your hip and knee joints) to complete.
A simple bodyweight squat uses almost every muscle group in the body – and if you add a dumbbell or barbell into the equation, I would even argue that they use every single major muscle group to complete. Squats will help strengthen your entire body, both your bones and your muscles (and your knees!), and increase flexibility.
Because of the utilization of a large amount of muscle groups, they cause your body to increase our anabolic hormone production (in turn, helping us lose fat and gain muscle). Increasing the strength in your knees and hips (and entire body) reduces your chance of injury while doing both athletic movements and everyday life things (such as shoveling the driveway or standing up and sitting down). They are one of the biggest bangs for your buck in terms of time, which is whyA most good strength programs will have you squatting 2-3x a week. Think about where your weight is on your feet – it should be on the heels and the balls of your feet,A as if you were pasted to the ground. Now, breathe in, break at your hip and push your butt back.A A Keep sending your hips backwards as your knees begin to bend. Squat down until your hip joint is lower than your knees (what we call parallel).A We are looking at your hip joint here, not your thighs. Keeping everything tight, breathe out and drive through your heels (keep the balls of your feet on the ground as well).
Drive your knees out the same way you did on the way down, and squeeze your butt at the top to make sure youa€™re using your glutes. The placement of the barbell changes up a few things about the mechanics and geometry of the squat, and because of this the muscle recruitment is different. No matter what type of squat you do, the basic set up will be the same – find a squat rack, power cage, or a squat stand and set the height of the bar to be about the same height as your collarbone. The width of your grip will be dependent on flexibility, but generally a narrower (closer to your shoulders) grip will help create a meaty shelf for you to place the bar on out of the muscles in your upper back (the bar will end up sitting on your rear deltoids).A If you lack the flexibility for the narrower grip, start out wider, then slowly bring it in as you get more flexible. Now, once the bar is on your back, stand up, brace your core (tighten your glutes and flex your stomach), and step back (if you did this right, you should always have to step back, not forward).
From here, set up just like you did for your bodyweight squat – feet slightly wider than hip width apart, toes slightly pointing outward, butt back, squat down slowly, drop so the tops of your legs are parallel or lower, and stand back up. Due to the fact that this is a posterior chain dominant squat, you will most likely be able to do more weight with this version than the other two. With this version of the squat, we are going to start out the same way, only instead of using a thumbless grip, we are going to put our thumbs around the bar. However, a super narrow grip is hard to achieve, especially when starting out, due to lack of flexibility.
Now, it’s very important to note that even though the bar is across the top of your shoulders, it is not on your spine. Due to the placement of the bar on your back, this version of the squat will require you to keep your torso more upright, so if you really struggled with this on your bodyweight squat, you will probably struggle keeping your chest up here.
Most people can not front squat with a full grip around the bar, and instead will let the bar roll onto their fingertips (a three finger grip is okay here). Keep your hands holding on to the bar if you can (it’s okay to let the bar roll onto your fingertips), and keep your elbows up so that your upper arms are as parallel to the floor as possible.
Keeping your elbows as high as possible the entire time is extremely important in the front squat – as soon as you let them drop, the weight will likely pull you forward out of correct positioning, and you will either drop the weight or potentially get injured. Most weightlifters will argue that you should always do high bar, while other camps will argue that the low bar is better. The truth is, especially if you’re just starting out, do the squat that you can do with the best form and achieve proper depth. The squat is a basic movement, but those new to lifting often fall victim to a handful of common mistakes. While some of your weight will be on the balls of your feet, you never want all of your weight to be on the balls of your feet or your toes.
Depending on what youa€™re training for, you can go lower, but in order to maximize the muscles worked in the squat, it needs to be done to at least parallel or lower. If you squat above parallel (a partial squat) you’ll actually put a lot of stress on the knees and quads by mostly leaving the hamstrings out of the movement. Many coaches will tell their lifters to look up, as that is the direction in which you want to be moving, but this is actually the last thing you want to do. When trying to fix coming up on your toes, or your knee positioning, it is common for people focus so much on keeping their weight on their heels that they forget to keep the balls of their feet on the ground! Squatting to a box will help teach you to sit back and keep your weight on your entire foot, instead of squatting with your knees forward and up on your toes.
In order to do this, find a box or a chair that is the right height so when you sit on it, you are at parallel with your squat or below.
The lower the box, the more it will help you develop stronger hips and low back – the box at exactly parallel will help you more with quad strength.
Now, set up exactly as if you were going to do a regular bodyweight squat, only standing about a foot in front of the box.
Breathe in, butt back, keep your knees in line tracking in the same direction as your toes and squat back until you sit completely on the box. Your first few, feel free to sit on the box while you evaluate your positioning, but as you get better at them, sit back and then quickly stand up again.
You know you’re doing a good squat whenA you can stand back up from the bottom of a squat position without having to lean forward and use momentum to get up.
If you haven’t squatted before, what else do you need us to tell you to give you the confidence to start squatting TODAY!? I have a little atp and relative week glutes, or i think so, I dont lift but I love BW training I do Squats a lot, but I have fear of accentuating the ATP or the amnesia, when I squat not know how far back the hip carry or move the pelvis to put into action the posterior chain , when I do feel more my buttocks , hamstrings and lower leg act independently if I become best squat , I use a lot of tension and long tempo, atp squat position seems better for the knees and draw the anterior muscles of the leg of the equation , but this can accentuate my desvalance ?
I never did sport seriously before, so starting weight lifting at 30 seems strange, but i never regretted, rather, i feel like i missed something all of the past years.
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Instead of placing the bar on your back on your rear deltoids, you’re going to be placing the bar about two inches higher up, on your traps. A Due to the placement on the front of the shoulders instead of on the back, the front squat is more quad dominant, but also requires you to be able to keep your torso much more upright than with the back squat (both versions). A If you can’t even get your fingers around the bar, there are a few variations you can start with genie front squats or strap front squats. A Both have advantages and disadvantages that are specific to sport, and you could spend all day every day for weeks reading arguments for each. A Once you’ve got the correct mobility to do all three forms properly, ONLY then you can worry about which version to do. A You should be driving through your heels, and in order to do that, they need to be on the ground!
A You should be able to lift your toes up off the ground and wiggle them at any point and it shouldna€™t change anything about your squat. This puts more pressure on the knee – the force put on your knee is actually reduced as you drop below parallel. A Everyone’s exact positioning is going to be slightly different, but they should not be on the outside or the inside of the foot. A That is a very unsafe position for your spine to be in, especially when weight starts getting included in the equation. Your chin should be in a position where you could hold a tennis ball between your chest and your chin. A Some of your weight will still be on the ball of your foot – if you are truly only having weight on your heels, ita€™s pretty hard to balance.
A Don’t plop back on the box, make it slow and deliberate while keeping your entire body tight. A You can squat, touch your butt to the box, and then stand back up without having to shift your weight around!
A That being said, years of bad movement can make it hard for a lot of us to get into the correct positioning to squat correctly, which causes pain and makes squatting bad for you. I can easily squat on the balls of my feet with my knees way over my toes, but I know this isn’t right.
First I have been feeling like my quad on my right side is going to give out when I push back up. It features an adjustable doble velcro strap closure for secure, padded collar, soft lining, and cushioned, comfortable and a non-marking, lightweight, flexible outsole. It stands for desire, love, and the metaphysical striving for the infinite and unreachable.
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This book may have occasional imperfections such as missing or blurred pages, poor pictures, errant marks, etc. A For this type of squat, we are going to want a thumbless grip, so that our wrists are properly aligned with our forearms. A This is the most difficult part with the front squat – it requires a lot of wrist mobility and flexibility.
A  Squatting back to a box is also great for people who have bad knees and can’t do bodyweight squats anymore. A If you can’t get into the correct positions, work on the mobility you need to get there before you start squatting seriously. Is it better to keep doing them at hip width and working on getting closer to parallel (and then below) or should I take a wider (shoulder width) stance where I can get below parallel until I build strength enough to do them at hip width. I humurously watch a lot of guys try to show off and don’t even come close to parrallel. It lasts for a second or two but it doesn’t fail and I am able to complete the movement.
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