A Good Weightlifting Technique - The Squat
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It is easy to understand that in order to achieve proper benefits with any given weightlifting exercise you must know the proper techniques and do it the right way. Incorrect lifting technique can work the wrong muscle groups, slow down your progress, or, even worse, result in strain or other injuries. There is an idea of "no pain - no gain" shich refers to the burn or the tingle you get when you have worked a muscle to the point that will result in its coming back stronger. However, weight lifting is not supposed to hurt, and if it does you are either using inappropriate amount of weight or improper technique. NOTE: This article is for the ordinary person working out for their own goals and personal achievement. Someone training for professional competition is going to go far beyond the basics of this topic. Okay, one of the most common weightlifting repetition exercises is the Squat. The Squat, which can be done with either free weights or various all-in-one exercise machines, is recognized as one of the best weight lifting exercises there is to build lower body and leg strength. The it is is a weight lifting exercise primarily targeting the quadriceps (thigh muscles) and the glutes. (Rear end). But when done correctly it also works out the hamstrings, the calves, and the lower back. Many weight lifters consider the squat "The King of All Exercises" because it works so many muscles at one time and so quickly builds muscle mass. Ironman Tri-Athlete, Ray
Fautex says that if you only had 15 minutes a day to do one exercise
make it squats.
SQUAT TECHNIQUE: A simple exercise to perform, the squat is done by bending at the knees and hips and lowering the torso between the legs, and then returning to a standing position. During the exercise, the torso should remain as upright as possible. When doing squats, try to keep your back straight. Your feet should be about shoulder length apart, and keep your toes pointed forward. To get started if you have not been doing squats, try it a few times with no weight. If it feels a little difficult you are probably doing it right. :) It is critical to keep the back straight during squats or serious injury to the lower back can occur. If you already have a weakened lower back due to a previous injury or condition, a weight belt could be worn during squats to help support the lower back. Feet should remain flat on the floor. To maintain proper balance during the upward motion of the squat, force should be exerted from the heel of the foot and not the toes. If squatting with a particularly heavy weight you should use a squat cage, or have a spotter to help you return the barbell to a safe resting position after the squats. If you have difficulty keeping your heels on the floor, try putting a piece of wood under them. TYPES OF SQUATS The most common squat is the back squat - were the barbell is held behind the head, across the upper back. But there are dozens of variants. Such as the Hack Squat where the weight is held behind the legs. The Overhead Squat, which is my particular favorite - squatting while holding the barbell at full extension over your head. There are several Squats where you hold the barbell in front of you like the aptly named Front Squat, where it is gripped with your arms folded across your chest, or the Zercher Squat, where it is held in the crook of the arms. Squats are a great weightlifting exercise but, by its very nature a very rigorous one. It is highly recommended that if you are not familiar with it, proper squat technique be learned from an experienced weight lifter or professional trainer to avoid potential serious injury. Need to know more about squats? That's because you don't know squat about squats.  |
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About Weightlifting - The Squat
Page Updated 17:35 Monday 05/23/2011
