Barbell squat
Recruiting the majority of the lower muscles during the execution of the lifting including the quadriceps, hamstrings, gluteul muscles, and calfs, it is little wonder why the squat is considered the king of lower body exercises.
Used in competitions as a measure of strength, and one of the three power lifting exercises, the squatting technique is of high importance for many strength athletes to enhancing lift totals.
To perform the squat correctly the upper leg should descend so its becomes parallel to the floor, create a right angle with the lower legs. Some trainers may go lower than this level, although flexibility and balance may become an issue. For those who can not perform the squat down the parallel level it would be advised to use a lesser weight and try placing some weight plates on the floor to let the heels of the foot stand on with the toes on the floor.
Performing barbell squats
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Place barbell on squat rack pins, which are set at a suitable height for you
to dismount and re-rack safely.
- Load bar with correct weight. Put on safety collars.
- Position barbell on back of shoulders, taking a wide grasp on the bar.
- Dismount barbell carefully, taking a step backwards and positioning feet at
suitable width stance.
- Descend with bar, bending at the knees and hip, keeping good posture
throughout execution. Keep feet flat on floor and back straight throughout
execution.
- Stop when upper legs are just below parallel to the ground.
- Extend knees and hip to standing position again.
- Repeat for desired amount of repetitions.
Barbell squats courtesy of Fitness Uncovered - Bodybuilding & Fitness
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