Did You Know Squat?

That squatting alters metabolism, but it is among the most compound of all exercise, and thus induces growth in several major muscles? The lift primarily affects the quadriceps and glutes, but the hamstrings, spinal erectos, calves and abdominals also receive some workout. For most people, the squat is the best exercise for overall lower-body strength and mass. That said, squats are potentially more dangerous than almost any other exercise. Back and knee strains are common maladies for heavy squatters, and, without competent spotters, simply performing the lift and racking the weight can be precarious. Bodybuilders must learn how to squat correctly in order to maximize dangers. Proper form comes easier to shorter trainers than taller trainers. Those over 6’ tall tend to bend forward too far as the weight tugs their long torso out of the proper perpendicular position. With practice, this can usually be minimized. However, if you’re unable, or willing, to squat correctly, do leg presses and machine hack squats instead. It’s better to not squat at all than to squat incorrectly. SQUAT FORM. There is no bodybuilding exercise for which form is more crucial than the squat, and the simple truth is too many trainers are squatting incorrectly. When you squat, you rely on a groove – the way your body moves up and down to lift weight – and you typically follow the same groove over and over. This is a good thing, for following a pattern provides mental and physical security. You know what to expect, and, at the very least, you should be able to maintain your balance and perform the lift without injury.

Eight Steps to Squat:

1.  Warming up is crucial when squatting. Perform the lightest sets to find your groove, gauge your strength and flexibility, and prepare your legs for the assault to follow.

2. The bar should be held acroos your trapezius, behind your neck, generally as high as you can comfortably hold it without pressing up with your arms or shoulders. Find the position that allows you to remain most upright throughout the lift.

3. To allow your quadriceps to contract properly, your toes should point slightly outward. Keep a moderate distance (approximately nine inches) between your heels. Despite what you may have heard, a narrow stance will not isolate your outer quads, but will force you to use too much back action.

4. Many trainers feel that a one-inch board under their heels allows then to better maintain their balance and remain upright. This is a matter of personal preference and body mechanics. Experiment while using a lightweight to see which way is the best for you.

5. The key to a bodybuilding squat is maintaining your torso as perpendicular to the floor as possible. Keep your head up by focusing on something a few feet above and in front of you. Never look down. Throughout the lift, flex your spinal erectors and pull your shoulders back. You will naturally bend slightly forward in the low position, but keep it to a minimum. Make minor adjustments to your heel position until you find the stance that allows you to best remain upright and balanced.

6. Your knees should point the same direction as your feet( slighty outward) during the descent and ascent, If your knees are moving inward during the ascent, you’re using too much weight and risking injury.

7. Go to the parallel position, or slightly below, before beginning you ascent. Squatting beyond this point can strain your knees and back. On the other hand, stopping short of parallel is generally a sign you’rs using too much weight or improper form. Touching your glutes to a bench or box can help you find the proper low position – but practice this with a light bar, and don’t use any such aid when going heavier, as it too often leads to bouncing.

8. Your movements should remain fluid and controlled throughout. The decent and ascent should both be at the same moderate pace. If you are bouncing out of the bottom position or struggling up awkwardly, you’re building neither muscle nor strength. If you find yourself slipping out of the proper groove, it’s time to rack the weight.