The barbell squat is one of the basic bodybuilding exercises. Today it is used by both men and women, regulating the load and achieving the desired results. Of great importance in all this is correct technique squats with a barbell, so it is recommended to study it perfectly

The correct technique of squatting with a barbell makes it possible to work out several muscle groups at once, which ensures the growth of muscle mass of the whole organism. The bar in this case is used as a weighting agent, which allows to increase the effectiveness of the exercise. Barbell squats provide a lot of energy, which makes it possible to get rid of excess weight, strengthen muscles and build muscle mass- it all depends on your goals.

Men involved in sports appreciate and respect this exercise. A girl squatting with a barbell is usually seen less often. But if you follow the correct safety precautions and do not use too much weight, this exercise will only bring benefits, help you get elastic hips and rounded buttocks. Many girls are afraid to squat because they think that this exercise will ruin their waist. But this is not true - squats make the figure attractive, besides, the load can be adjusted. You can use light weights or only the neck. The correct technique of squatting with a barbell for girls is very important.

Barbell squats and muscle work

Squats with a barbell, the technique of which will be discussed below, help to work out all the muscles of the body in the lower part of it. When performing the exercise, the load can be adjusted. The standard squat engages the following muscles:

• Gluteal muscles;
• Quadriceps;
• hamstrings;
• soleus muscles;
• Calf muscles;
• back muscles;
• Synergists;
• Muscles of the abdominal region.

Classic Barbell Squats: Technique

It is very important to know how to do barbell squats correctly. This exercise has a number of variations, but we will now look at classical technique . It includes the following nuances:

• Leg position. It should match the width of the shoulders. Socks should be pointing forward, you can part them a little. This is the starting position, which can be called classical. When you master barbell squats, this option will be basic, and only then you can try other options. So that you do not tear your heels off the floor, you can use pancakes, although this does not bring any benefit, and it does not bring much convenience - it is important to correct the technique here.
• grip. Usually a closed neck grip is used. The distance between the hands does not play a special role, but it is important that they are located symmetrically from the center. This is necessary so that you do not lose your balance when squatting.
• Neck and eyes. In the question of how to properly squat with a barbell, this is also important. Look slightly above the horizon - this will keep the correct position of the neck, keeping it straight. When lowering the eyes, the neck will tilt automatically. And this can provoke a spinal injury and increase the risk of osteochondrosis. Therefore, remember that you can’t look at the floor while crouching.
• Neck position. The bar can be held on the shoulder blades, shoulders, front delta. The squat technique with a barbell on the shoulders is considered classic, this is the so-called golden mean. With this arrangement of the bar, the load will be distributed between the legs and back.
• Starting position and downward movement. Feet should be placed shoulder-width apart, socks turned outward, remove the barbell from the rack with a closed grip, place it on the neck in the area rear delta, then step back from the rack. When squatting, keep your back straight, leaning forward slightly - this will help reduce the load on the spine. Look straight ahead. When squatting, the buttocks will move back. The knees should not extend beyond the border of the feet. The main load in this case should be placed on the legs, and the movements should be smooth. If the technique for performing squats with a barbell on the shoulders is correct, then the back and front surfaces of the thighs, buttocks and lower back will be worked out.
• Squat Depth. You can squat until the thighs are parallel to the floor, or you can go lower. With deep squats, you can better work out the hips and buttocks, respectively, the effectiveness of the exercise can increase.
• Upward movement. Rise up by pushing your heels off the floor. Straighten your legs and return to the starting position. Repeat the exercise as many times as necessary.

When squatting with a barbell, it is very important to control your breathing. Breathe in as you move down, and breathe out as you go up. Sit down and rise smoothly, do not spring or jerk. In the upper position, bend your legs slightly and fix this moment.

Barbell Squats: Options

Squats are divided into many types. They may differ based on the goal, the working muscles and the execution technique. Consider the main variation:

• You can start with chair squats. This option is suitable for those who do not have physical fitness at all. Starting position standard. When performing the exercise, having reached the parallel with the floor, sit down on a chair.
• Wall squats. An option for those who already have some training. You need to stand against the wall, lean against it, taking the standard starting position. Take a pancake in your hands, which will be pressed to your chest. When squatting, having reached parallel with the floor, linger for a few seconds. The load in this case will mainly fall on the front surface of the thigh.
• Squats with narrow setting stop. The exercise, in fact, is the same as the classic squat, and the starting position will be similar, but the difference lies in the setting of the legs, which here will not be shoulder-width apart, but as narrow as possible. The front surface of the thigh works mainly, and the back helps her.
• Smith machine squats. Smith's squat technique will be similar to regular squats, but there will also be differences. First you need to set the neck at the height that is convenient for you. Now you need to sit down under the bar, take it with an overhand grip and straighten up. Place your feet shoulder-width apart and 20-25 cm further than your hips. When performing, the pelvis is retracted, the back should be straight, clearly perpendicular to the floor. Inhale and sit down, pulling back the pelvis. You need to squat a little below the parallel. Exhaling, push up, using only the legs and buttocks. Look straight ahead to maintain the natural arch of your lower back.
• Front Squats. These are squats with a barbell on the sternum, the technique of which implies its own nuances. The bar will be located not on the back, but on the front delta. These squats require some experience. At the same time, the muscles of the thighs, calves, buttocks, and abdomen work. The load on the back and knee joints with such squats is reduced, which reduces the risk of injury. The lumbar region is also less loaded. You need to look straight ahead. The starting position is the same as in the classic squats, the only difference is in the location of the bar. Elbows should be pushed forward. Squat slowly, make sure that the chest goes forward. Vary the depth of the squat yourself.

At front squats start moving up from the chest. No need to help yourself with your elbows.

Contraindications and precautions

Before you start doing squats with weights, study the possible contraindications and the necessary precautions. Squats should be postponed if you have recently suffered a knee or spinal injury. Also from the contraindications stand out problems with breathing, heart, blood vessels. But in this case, everything is individual, so be sure to consult your doctor.

In addition, for the exercise to be effective and safe, adhere to the following recommendations:

• Be careful with bar weight selection. You need to increase the load gradually, and start with small weights. On the question of how to squat with a barbell for girls, it is especially important not to overdo it with weight, as this can be dangerous for women's health.
• Before moving on to the main exercises, be sure to do warm-up and warm up your muscles. This will help prevent injury and prepare the muscles for exercise.
• When squatting, avoid sudden movements and jerks.
• Today in gyms you can also see girls squatting with a barbell. They are encouraged to use light weights or an empty bar. Squat deep to get the most out of your buttocks. Then barbell squats, whose execution technique for girls should be perfectly correct, will help to achieve the desired results. If you do not overdo it with weights, you will not become manly, which many girls fear.
• Important correctly remove the barbell from the rack. Squeeze your shoulder blades together, squeeze the bar tightly with your hands, taking a breath and a couple of steps back. Point your elbows to the floor, and your chin to your chest. Inhale and begin to slowly squat.
• The correct barbell squat technique, the video of which you will find below, focuses on the supply of the pelvis. The hips should go back a little faster than the knees. This will help reduce possible discomfort in the knees.
• One of the most common mistakes is a shallow squat. In the absence of injuries to the legs or knee joint, make sure that the depth of the squat is sufficient. The front of the thigh should drop below the kneecap. Keep in mind that the more you squat, the better the buttocks are worked out.

Video about correct squats

As we can see, the barbell squat is simple at first glance. In fact, this exercise involves a number of nuances, and also requires compliance with the correct technique and precautions. In addition, the front squat technique and the shoulder squat technique are different, the videos of which will help you understand more about them. We invite you to watch a video demonstrating the correct technique for performing squats with weights in the form of a barbell.

Squats with a barbell are one of the main exercises in bodybuilding, powerlifting. Such exercises help develop the muscles of the legs on the hips and buttocks. Squats have always been used in sports training. If you use a barbell, the load on the muscles increases and your efforts will become more noticeable.

Squats. Stanislav Lindover. YouGifted channel.

In order to properly use sports equipment, you need to have some knowledge. You need to learn how to squat properly.

Barbell squats are one of the basic exercises. They activate the work of several muscle groups, but a greater load falls on the main muscles of the legs. Additionally involved lumbar, abdominal muscles.

When performing one exercise, you simultaneously load different groups. This approach can provoke the growth of muscle mass of the whole organism.

At the moment of squatting, you have an increase in muscle mass. All the muscles that are located in the lower part of the body take part in this. During the exercise, you can adjust the load. The standard barbell squat involves:

• Quadriceps;
• Gluteal muscles;
• soleus muscles;
• hamstrings;
• Calf muscles;
• Synergists;
• Muscles of the abdominal region;
• Back muscles.

Barbell Squat Technique

It is necessary to follow a few rules in order for the exercise to bring the desired result.

The setting of the legs should correspond to the width of the shoulders, the socks look forward, you can separate them a little. This starting position can be called classical. At the beginning of mastering barbell squats, this option will be the main one. In the future, you can experiment. If at the moment of squatting you tear off your heels from the floor, you can put pancakes. But it doesn't do any good. Imagine that you are walking with special heel supports.

Grip. Usually, a closed neck grip is used (position b in the figure). The distance between the hands on the bar doesn't really matter. It should be noted that they should be located symmetrically from the center. This is necessary so that at the moment of squatting you do not lose balance.

When squatting with a barbell, you need to look a little above the horizon. This allows you to maintain the correct position of the neck and keep it straight. If you lower your eyes, the neck will automatically tilt. Performing an exercise with such a posture, there is a risk of osteochondrosis or injuring the spine. Remember not to look at the floor while squatting.

You can hold the bar on your shoulders, shoulder blades or on the front delta. There is no universal rule here, and everyone picks up something of their own, usually this is the golden mean - on the shoulders. When located on the shoulders, the entire load will be distributed between the back and legs. Such loads are used in fitness and bodybuilding.

Starting position and downward movement.

Stand with your feet shoulder-width apart, toes turned slightly outward, to remove the barbell from the rack, use the closed grip for the neck and place the barbell on your neck in the rear delta area, then move one step back from the rack. When squatting, keep your back straight with a slight forward tilt, this will reduce the load on the spine.

You need to look straight ahead. In the process of squatting, the buttocks will protrude back, and the knees should not protrude further than the feet are located. It is necessary that the main load was carried by the muscles of the legs and the movements were smooth. At correct execution exercises will involve the back and front muscles of the thigh, buttocks and lower back.

Squat depth. You can perform the exercise to a parallel position with the floor or go lower. Many are of the opinion that parallel squatting reduces the load on the knee joint. Such an effect will be only in the case of free squatting - uncontrollably, and if not, then the load will be quite large. By squatting deeply, you will be involved in the exercise of the muscles of the buttocks and thighs, and with this variant of squats, the effectiveness of the exercise increases.

Begin to rise by pushing your heels off the floor. Straightening your legs, return to the starting position. Repeat for the specified number of repetitions.

When moving up and down with the barbell, you need to monitor your breathing. When moving down, inhale and up, exhale. You need to sit down smoothly and then do not spring, rise as well. In the upper position, the legs should be left slightly bent and fix this moment. The number of repetitions of the exercise depends on your training, the weight of the barbell used.

The main types of squats

There are several basic types of squats. They require compliance with certain rules in order to achieve desired goal. We will acquaint you with how it is necessary to take the starting position and perform the exercise:

Squats for beginners. Beginners can use the chair squat. Take the standard starting position. In the process, use a chair at the moment when the torso becomes parallel to the floor, you sit down on a chair.

If you have a good physical training and mastered the basic exercises with a barbell, you can try squats against the wall. Take a starting position - feet shoulder-width apart, and lean back against the wall, hold a pancake in your hands, which you need to press to your chest. At the moment of squatting, linger for a few seconds at the moment when the thighs become parallel with the floor. With a fairly heavy load and maintaining the pace of the exercise, you will have all the load on the anterior thigh muscle.

This is the same exercise as the classic squat. The starting position will be the same. The main difference lies in the setting of the legs, i.e. in the classics it is shoulder-width apart, but here, as you understand, the setting of the legs is narrow. When performing the exercise, give most of the load to the anterior thigh muscle, and the back will play a supporting role. Due to the fact that the setting of the legs is narrow, the movement will not work in full amplitude, i.e. sitting down to the floor will not work, and that is why the back of the thigh will not receive the load that he receives in the classic squat.

The squat technique in the Smith machine is very similar to regular squats, but there are significant differences. First you need to set the bar at a comfortable height for you (it should be such that the bar is located just below the shoulders). Next, you sit down under the bar, take it with an overhand grip and straighten up. Place your feet slightly wider than your shoulders and 20-25 cm further than your hips. The pelvis is retracted back, the back should be strictly perpendicular to the floor. Take a deep breath and sit up, pushing your pelvis back. You need to sit down just below the parallel. As you exhale, push yourself up with only the effort of your legs and buttocks.

Attention! When performing, you need to look strictly forward and maintain the natural deflection of the spine.

Accept the standard starting position. The bar will not be at the back, but at the front delta. To perform such squats, you need to have some experience. With this exercise, the work of the muscles of the abdomen, thighs, calf, buttocks is carried out. Reduces stress on the back and the possibility of injury to the knee. You do not lean forward, while the lumbar region is not strained. Performing the exercise, look straight ahead. The starting position will be standard, the difference is only in the location of the bar. Elbows are exposed forward. Squat slowly, while the chest should go in front. The depth of the squat is up to you. You begin the upward movement from the chest, without helping yourself with your elbows, raising them even higher.

Do squats hurt your knees?

If you have not had injuries to the knee joint and the technique of doing the exercises is followed, you should not worry. But in order not to harm you need to follow a few rules:

• Be sure to select the weight of the bar for squats. Increase the load gradually. No need to immediately try to bring it to the maximum;
• Be sure to do a warm-up and warm up your muscles;
• Squats should be performed smoothly, avoid jerks and sudden movements;
• You need to squat to an angle of 90 0. In this position, the muscles receive maximum load on the legs and buttocks.

Are squats good for girls?

It is necessary to take into account the goal pursued by the girl when performing squats with a barbell. With the right load, you can pump up the buttocks, and their shape will become rounded, the leg muscles will tighten. This exercise is popular with all athletes and people involved in sports not on a professional basis. It causes a large expenditure of energy, loses weight well and strengthens muscles.

If you do not have the task of increasing the muscles of the legs, you can adjust the weight of the bar. But a prerequisite is the observance of the technique of performing the exercise. Harm can be caused due to injury if squats are performed incorrectly. But this also applies to men.

If a girl has chronic diseases associated with the internal genital organs and any other complex diseases, before choosing physical activity in the gym, consult your doctor. If we talk about the dangers of exercise and the possibility of ruining your waist, then this is not a true statement. Squats with a barbell can make your figure beautiful, and the development of muscles of certain groups depends on the applied load. Therefore, you can perform squats only with a neck or light weight. Without squats with a barbell, a visit to the gym will be inferior.

The effectiveness of any exercise depends on the correctness of its implementation.

First of all, you need to properly prepare. The bar must be properly removed from the rack. It is better to bring the shoulder blades together and squeeze it with your hands very hard, while taking a deep breath and two steps back. Elbows should be directed to the floor, the chin is directed to the chest, take another breath and begin to squat smoothly.

It is necessary to apply the correct supply of the pelvis. Pay attention that when squatting, the hips go a little faster back than the knees. This will reduce possible pain in the knees. Try to load the gluteal muscles and tendons that are located under the knee. This will allow you to do deep squats.

One of the most common mistakes is considered a shallow squat. Unless you have a leg or knee injury, be sure to maintain the correct squat depth. The front of the thigh should be below the height of the kneecap. When asked to do an incomplete squat, it allows for a decrease in depth, but it does not need to be done all the time. You will not succeed in achieving your goal in the right way.

Videos barbell squat

Summarizing

Barbell squats are aimed at strengthening the legs and buttocks. With proper technical performance, you can avoid injury and achieve desired results. We recommend that you follow these tips and success will be guaranteed. Girls do not need to worry that their figure may deteriorate, for this, choose the necessary load. Barbell squats can work many muscle groups and even small stabilizers. To date, there is no longer effective exercise for weight loss and bringing muscle mass to the desired tone.

Be sure to read about it

Squats are one of the most effective, if not the best exercises for a full body workout. However, it is one of the most difficult to learn the correct technique. Most of the negative information about the squat that is in the media is the result of improper technique, not the exercise itself. From this article, you will learn how to men to get the best results.

Advantages

First, let's figure out why squats are so good? Below are 5 reasons why the benefits of squats for men are not even discussed.

1. Increased hormone production. Basic exercises are powerful stimulants for the production of hormones such as testosterone and growth hormone. Since squats involve almost every muscle in the body, they are a great stimulus for muscle growth.
2. Strengthening the strength of the bark. Since squats are usually performed with a barbell or dumbbell, the core muscles are also included in the work to prevent injury and maintain vertical position. From the point of view of creating press cubes, heavy basic exercises, such as squats, should be basic. Particularly effective
3. Flexibility improvement. Thanks to multi-joint exercises, you not only increase strength, but also increase flexibility. Deep Squats help to increase the range of motion in the lower body, reduce back pain and be more mobile in daily activities.
4. Reducing the chance of injury. Squats work the glutes, hamstrings, and quads—the primary ones involved in jumping, running, and just about every other activity we're used to.
5. Increasing the effectiveness of training in general. Forget about gym workouts that take hours and look like lazy walking from one machine to another. Include in your training program a few sets of heavy squats and you will see the difference very soon.

The benefits of squats for men with dumbbells or a barbell cannot be overestimated, so do not forget to practice this exercise regularly.

Where is the best place to sit?

The best place for squatting is a power rack (a large rectangular structure with through holes) that allows you to adjust the pins and set the bar where you want. Set the locking pins just below the depth you intend to crouch. They also serve as a visual cue if you are deviating from the right direction. Place the bar on a rack at chest level. Try standing under it to make sure it's at the correct height. On the correct neck, there should be a corrugation in the middle so that it does not slip on the back.

You can also squat in Smith's car. However this simulator allows movement only in a fixed plane, and also keeps the body in an unnatural position. These factors can be attributed to the main disadvantages of the Smith machine, which are not present when working with free weights in

Using fingerboards

Many people use towels or special fingerboards. However, this leads to some instability because the weights start to wobble and this can make it difficult for men to squat properly as a consequence.

If it hurts to hold the bar, then there are three options:

• add mass to the trapezius muscles;
• place the neck a little lower;
• purchase a steel pad on the shoulders "Manta Ray", which helps to distribute the load on upper part back and stabilize the bar, but it's not for everyone.

Body position

The first thing you need to pay close attention to is not the position of the legs, but the correct position of the body, since it is very important for men to squat correctly. It is necessary to straighten up, stretch the chest forward and take the shoulders back. This is the correct spine position for squatting. A slight arch should be maintained in the lower back. Under no circumstances should you arch your lower back or look down while doing the squat.

Now let's go directly to the description of the technique of performing squats with a barbell. This is the most important nuance in training process. How to squat properly for men?

Come to the power rack, then place your hands on the bar at the same width as when doing the bench press. Take a deep breath, place the bar on the trapezium and remove it from the rack. Take a couple of steps back carefully and be mindful of your body position, as most squat injuries occur during the backward movement.

Stand with your feet shoulder-width apart or a little further apart. It's worth practicing with an empty bar beforehand to determine the footing that's right for you. Then place your feet at about a 45 degree angle. Now you are ready to squat.

Take a deep breath correct breathing when squatting is very important), tighten your abs and sit down. You must imagine that there is a chair behind you. Keep your knees in line with your legs and don't let them lean forward. Many people try to keep their shins at a 90-degree angle to the floor, but with squats, this is nearly impossible. Just try not to let your knees go past your toes. Change the position of the feet if necessary. Most people can and should descend until their thighs are parallel to the floor, which is actually quite low. Half squats will only give you half of the possible result. A very small number of people can only squat just above parallel.

There are two methods for determining the correct position of the knees and back:

• or have an attentive person who watches you from the side;
• or use a video camera positioned to the side and close enough to determine all angles.

After you get down to the bottom position, immediately change direction and start moving up. While lifting, try to push the pelvis as hard as possible. Remember to watch your breath while squatting. Return to a standing position, take a breath or two, and lower yourself back down.

So, now you know the technique of performing squats with a barbell, now you need to move on to practice. The theory is no doubt main part, however, only during training can results be achieved.

Squat program for men

To Build Impressive Muscle Mass, Pyramid Training Is Yours the best choice. This means that first you squat more reps with less weight, and then with each new set, reduce the number of repetitions and increase the weight.

It is very important that correct technique be practiced with light weights, as small mistakes with light weights will turn into big mistakes with heavy weights. If you are a beginner, take a few training sessions with an empty neck or bodybar. Also squats with dumbbells for men will be effective as a warm-up.

Since the muscles of the lower body tire much more slowly than the upper body, it makes sense to start with 15-20 repetitions, and then gradually go down to 8-10 repetitions. For example, you can squat in the following pattern:

• 20 kg x 20 reps.
• 40 kg x 15 reps.
• 60 kg x 12 reps.
• 80 kg x 10 reps.
• 100 kg x 8 reps.

Weights must be selected individually, depending on training experience.

Using the belt and knee pads

Do I need to use a sports belt or knee pads for squats? The former helps stabilize the spine by increasing intra-abdominal pressure, while the latter is simply a way to increase weight. If you're just starting out with light weight squats, you can do without these attributes.

Use your abs as support instead of an external strap. The use of knee pads is justified only for professional powerlifters who seek to lift maximum weights. However, knee wrapping can prevent the growth of structures around the knee or even cause some harm if used regularly.

Energy costs

The energy expenditure of any exercise depends on weight, type of activity, intensity of activity, and duration. On average, a person who weighs 70 kg burns about 14 calories in 1 minute.

Long-term squatting can overwork the muscles and also cause joint pain. Therefore, try to alternate different types of exercises in your training to avoid the effect of a plateau in the results and avoid injuries.

Conclusion

The main reason a squat power rack collects dust in gyms, is that squats are very heavy exercise. It doesn't matter if you're a skinny beginner putting on small plates for the first time, or an experienced lifter stepping under already curved neck. Everyone experiences some pain when doing this exercise. However, the fact is that the most productive exercises are the most painful. If you squat with correct technique and heavy (for you) weight, you can scream, cry, throw or walk away, but you will probably take an amazing step forward towards your goals. Learn to be aggressive and focus your attention on the task at hand.

Metroflex. Powerlifting guide: squats.

Squats - important exercise in any exercise, let alone the process of bringing your body to perfection. Here they are honored and respected guests.

What it is?

Putting a barbell on their shoulders, bodybuilders and powerlifters squat. And they don’t just squat, but consider, and quite justifiably, this exercise is basic. It is the best one currently available. And all thanks to the fact that it:

• Able to work the whole body.
• Improves the health and functioning of internal organs.
• Increases energy.
• Helps to quickly build muscle mass.

In this exercise, a person is able to raise the maximum big weight. If we talk about world records, then the mark here is moving to 500 kg, there are even recorded cases when the weight was higher. What can I say - squats are very effective, especially these. And one more important detail: today, most athletes' classes are aimed at producing natural testosterone, which can be splashed into the body through exercise. What do you think, from which release will be the maximum? That's right, squats.

What muscles work, and what is the result?

As we have already mentioned, almost all muscles of the body participate in such an exercise: some to a greater extent, some to a lesser extent. Classic barbell squats include quadriceps, adductors of the thigh, soleus muscles, and the gluteus maximus muscles help the movements. In addition, a serious load goes to the extensors of the back, the press, as well as to small muscles legs and torso.

If you spread your legs wider, then they will be more involved in the work. thigh muscles if the legs are brought together, then the external femoral ones work more actively. The deeper you squat, the more active your legs will be able to work. And that means getting a lot. They cannot influence their form. If you squat shallowly, then you can correct the shape of the hips.

Today, there are three types of barbell squats that need to be alternated so as not to overexert one or more muscle groups. Such exercises are: weightlifting, powerlifting and bodybuilding. The first ones are as deep as possible, the most significant expenditure of energy is required to complete them, the lower such a squat is performed, the better. The second type is performed to the parallel or slightly lower - in this case, it will work to a greater extent gluteal muscle. The third option is squats above the parallel, in which case the main emphasis is on pumping the hips. If the classes are carried out unprofessionally, then powerlifting is considered optimal.

The best option if the exercises will not be duplicated. This means that at the beginning of the week, when the weekend has just passed and there is a lot of energy and strength, you can load harder. Toward the end of the seven-day period, a light warm-up will be enough. It emerges from this that hard work squats aimed at gaining mass and improving results should be moved to the beginning of the week. Light warm-ups, which are aimed at the technical component, at the end of the week.

The benefits of squats are obvious, as is the result. Performing the exercises correctly, the output can be obtained:

• Help in burning fat and improving the condition of the joints.
• Squats are functional, as they are able to pump a lot of things and have a beneficial effect on the entire body.
• Being able to stay mobile is one of the best exercises for health.
• Improved coordination and training results.
• Prevention of injury.
• Development of the central muscles of the body.
• Practicality of classes - this will help to carry out daily work easier, namely: work in the fresh air, play outdoor games with children, etc.
• Since there are different variations of the same exercise, you can use different muscles.
• Development of strength qualities, excellent load for the back of the legs.

Execution technique

Before disassembling the squat technique, you need to learn some rules, or rather one thing - the most important thing. If you want to lift a lot of weight, you need strong legs. You need to start with a minimum weight, and gradually increase it as you increase the mass. Also, do not forget about the parallel pumping of the back. This is the only way you can not overstrain on squats, but get the maximum effect from them.

The exercise has no competitors in terms of the effectiveness obtained as a result: for example, when it is performed, the mass and strength of all four heads in the quadriceps are increased. There are some features here. In the process of squatting, it is necessary to control the chest, namely, its protrusion forward, while the shoulders should be deployed. Performing in this way each next squat, you will get rid of the habit of leaning forward a lot. Most often this is easier to do for an athlete with short stature, but in any case, the slope should be made as small as possible.

Execution sequence:

• Go to the rack and grab the bar with a medium grip, that is, slightly wider than your shoulders.
• Brace your back and take the barbell off the rack.
• Be sure to firmly rest your entire foot on the floor.
• Raise your head, back is straight, squat as deep as possible until the upper thigh is parallel to the floor.
• If you initially make a “legs at the width of the ovens” stand, you will be able to use the quadriceps as much as possible.

Powerlifting or strength squats

This type will work lower part body (gluteal psoas and internal quadriceps). With it, you can best round the buttocks, as well as carry out work with a lot of weight and use the maximum number of muscles. Features of its implementation guarantee a minimum load on the knees. But there are special requirements for the lower body, more precisely, for the back muscles. Technique:

• Get to the bar and grab the bar narrow grip, that is thumbs will be slightly wider than the shoulders.
• Set the bar on your back, 10 cm lower than in the first option.
• The legs should be turned in such a way that the socks form an outer angle of about 45 degrees.
• Move your pelvis down and back, while watching your knees: they should not move forward, the body is slightly tilted.
• When reaching the bottom point, the slope of the body should be 45 degrees, while the back is even, the pelvis is laid back as much as possible.
• If everything is done correctly, then the main emphasis will not be on the whole leg, but on the heels.

It is necessary to perform a semi-squat in a power rack. Here we won’t particularly tell the technique, we’ll only tell you that everything is identical to the first option, only here it is necessary to squat by a third of the amplitude.

Injuries and common mistakes

Naturally, when weight is used, injuries can occur, especially due to improper execution. Such squats have a negative effect on the knees and spine. There is also information about the effect of back squatting on knee tendon strain, but the reliability of this fact can be doubted. One thing is clear: with a strong overload of the knees, wear of the cartilaginous surface of the joints occurs, which is fraught with inflammation and pain.

And now consider typical mistakes which, in fact, lead to injury. Here they are:

• Incorrect neck position. If you place it too high on the trapezoid, then a lever will be created at the base of the neck, it will deviate the body from the correct trajectory
• Incorrect grip - it must be done exactly as required by the execution technique.
• Walking with a barbell - if you are working with a rack, you should not move very far from it, just such a distance that will not interfere with squatting, especially if the weight is large.
• Too high a head - no need to tilt your head back - this will distort the pose. Look straight ahead, keeping your jaw parallel to the floor.
• The position of the legs - the correct position - is shoulder width apart, but here you need to make allowances for the features of the athlete's figure. There is one rule here: the stronger and more powerful legs, the wider you can put them. There is another pattern - the wider the rack, the more you need to turn your socks to the sides.
• Lean forward - this happens with the wrong technique, too weak muscles back and low ankle flexibility.
• Rapid lowering - in no case should you make a jerk, this problem most often haunts beginners.

Movement of the knees - it is important that not the knees go forward, but the hips when lowering.

Bodybuilders are not very friendly with “lifters”, both of these categories mutually dislike “turnstiles”. All three look warily at newcomers - “CrossFit”. But all together these guys will agree: squats are important and necessary. With a barbell, kettlebell, sandbag or nothing.

The fact that squats are good for sculpted and strong legs and round butts is an axiom, but guys who skip leg day (such comedians are still found in gyms) do not know at all that squats are a catalyst for the growth of all other muscles in the body. Tell them this one, along with the other 19 benefits of squatting that we borrowed from our friends at bodyboss.ru.

Back squats, arm squats, Bulgarian split squats, Jefferson squats, Zercher squats, prison squats, and so on - any squat involves similar (albeit with some variations) biomechanical work that allows you to build muscle mass and increase the strength of the muscles of the lower half of the body.

Below is a list of 20 benefits of squats. We would like to note that you should not take them as the ultimate truth and an immediate call to action, but we believe that it will be useful for you to familiarize yourself with this list. So leave your ego out of the gym, squat properly and you might have a lot of fun working your legs in your next workout.

1. Squats help build muscle mass throughout the body

Such exercises allow not only to develop quadriceps, calves and hamstrings, but also help the rest of the muscles to progress. By increasing the production of testosterone and growth hormone, squats feed the body with anabolics, stimulating the growth of muscle mass. So if you want to increase muscle mass and strength - squats will help you with this.

2. Squats help burn fat

Muscles burn fat. How more muscle the more fat they burn. By stimulating the growth of muscle mass, squats help burn more fat. The more muscle you build on your skeleton, the more calories you will burn during training and recovery. So if you want to lose weight - do not neglect squats.

3. Squats are incredibly functional

Today, next to the good old squats, the fashionable definition of “functionality” is often used. If earlier squats were considered exercises for well-trained athletes and professional bodybuilders, today people are no longer afraid to do squats, having appreciated all the advantages of this exercise. There are countless ways to prevent injury while doing squats, and the benefits of this exercise can't be overestimated.

4. Squats help keep you mobile

In addition to simply increasing the strength and endurance of the lower body, squats are great at maintaining the mobility of the entire body. Moreover, by performing full range squats, you will be able to develop all the muscles of the legs, as a result, you will not feel tired in the legs and will easily be able to withstand prolonged loads during active rest and exercise.

5. Squats improve coordination

This parameter goes hand in hand with the growth of mobility and mobility. Improved coordination will help improve strength skills and build muscle mass. This also applies to other exercises that involve different muscle groups, such as deadlifts, dumbbell bends, ab exercises, etc. In addition, the squat will help set the stage for other leg exercises, such as single-leg squats, leg presses, and calf raises.

6. Squats Help Improve Your Performance

Squats are valued not only because they help you build mass and improve leg strength and endurance, but also because they increase the capabilities of your body as a whole: for example, you can run faster and jump further. This is especially important for those who play sports both professionally and on weekends as part of an amateur team. Squats help improve performance in the most different types sports. This is a truly versatile exercise.

7. Squats help prevent injury

The development of a large number of accessory muscles of the lower body, hips and lower back can significantly reduce the risk of injury with proper technique. The squat forces the muscles to work together “as one team”, guaranteeing a stable body position and eliminating weak spots so that the risk of injury is minimized.

8. Squats Help Build Core Muscles

During squats, the muscles of the central part of the body are involved, including the muscles of the abdominal zone. According to studies, squats allow you to load the abdominal muscles even better than the usual twists. So if you want to get abs, do squats.

9. Squats improve joint health

Squats improve joint health and reduce the risk of injury if done correctly. hip joint, knees and ankle work together during the lifting of the body. The load is distributed over all joints to reduce stress on individual joints. Straightening the legs, for example, puts a lot of stress on the knees, increasing the risk of injury.

10. Squats are very practical

Squats are distinguished not only by functionality, but also by practicality, which is perfectly manifested in Everyday life. Outdoor work, playing with children, outdoor games like basketball, all these activities will be much easier for you thanks to squats.

11. Squats can be done in a variety of ways.

From back squats to regular overhead squats, there are a myriad of options you can use. Also, the positive effect of exercise can be enhanced in many ways, for example, using chairs, boxes and bandages, using high-rep techniques, alternating work and pauses.

12. Squats do not require additional costs

This exercise does not require the use of expensive simulators and special equipment. All you need is a barbell or even a pair of dumbbells. Overhead squats, kettlebell squats, and dumbbell squats require the most basic equipment. Moreover, you can limit yourself to a sandbag or a water barrel.

13. Squats can be done anywhere

At home, in the gym, even at a party! You can squat anywhere. You don't need a subscription to gym or expensive equipment, just do 100 simple squats or squats with hands behind your head in your room, on the beach or in the park while jogging.

14. The squat rack is usually free

Provided that someone did not occupy it to do barbell curls. Most people today are embarrassed to work on a squat rack (or are they afraid to do it without a trainer?), preferring to train their legs separately. Leg training requires a lot of effort and focus to achieve noticeable results. If the leg machines can be busy, then the squat rack is 90% free.

15. Doing squats prevents people from doing barbell curls in a squat rack

We've all seen them. These weirdos do arm exercises in a squat rack. Although this exercise can be done anywhere. Take the bar, put it down desired load and do your exercise. But these guys think they want the barbell ready, they're too lazy to pick it up off the ground, they need the barbell to be at a comfortable height so they don't have to bend down to get it. By the way, they like to supplement their approaches with long pauses, during which you can delve into the phone for a long time or chat with other visitors to the hall. This needs to stop, doesn't it?

16. Squats develop strength qualities

It takes a lot of strength to get up from a low point while squatting. A variety of load points, a large range of motion, all this creates a unique energy curve in the lower body, which helps to increase the strength and endurance of the body as a whole, and this will come in handy when doing other exercises.

17. Squats are a great way to evaluate your form.

Have you made great strides in the bench press? Can you squeeze a ton during the shoulder press? Are you shaking your hands? What about squats? If you want to really appreciate yourself (and who doesn't?), try the deep squat. You don't stop halfway during a bench press, do you? Do you bend your arms in half? So why is it necessary not to squat to the end?

18. Squats are a versatile exercise

The only exercise that uses about the same amount of muscle as the squat is the deadlift. Squatting is a habitual action familiar to the human body.

19. Squats work the muscles in the back of your leg.

There is a lot of talk these days about the muscles in the back of the leg and how important they are in daily life. Straightening the legs does not affect these muscles in any way. During squats, not only quadriceps are involved, but also the hips and calves. Also, we must not forget about the load that falls on the lower back, upper back and neck.