Barbell squat action essentials

The same is to do the barbell squat movement, novice training effect is always less than the veteran, but also prone to some sports injuries. The main focus today is to talk about doing barbell squats, newcomers should pay attention to what action essentials.

barbell squat action essentials

The squat is also called the full squat, is the most complex bodybuilding exercise, one of the most practice parts of the action, but also a powerlifting competition action. Barbell deep squat is mainly the development of leg muscle strength, requiring two feet open and shoulder width, the body upright, both hands palm facing forward holding the barbell on the neck after the shoulders, head up, tight waist abdomen. North required flat and straight, eyes looking upward diagonally. Deep breathing, both legs knees bent down squat to the right angle, the knees can not exceed the toes, slightly stop 2-3 seconds, inhale, use the legs, hip strength to restore the action. Repeat the exercise 6-12 times.

How to do the barbell squat

Barbell squat according to the angle of the squat can be divided into: barbell half squat, barbell deep squat, barbell full squat.

Barbell half squat

Mainly refers to the knee squat less than 90 ° C, the movement is less difficult, suitable for people who first learn barbell squat.

Barbell Squat

Mainly refers to the knee squat is greater than or equal to 90 ° C, the movement is more difficult, suitable for people who have some strength training foundation.

Full Barbell Squat

Mainly refers to the knee bend, completely squat to the lowest way of action, suitable for good flexibility, long thighs.

Deep squat can stimulate which parts of the muscle

The deep squat has a strong stimulation of the entire lower limbs and trunk, and can exercise the quadriceps (rectus femoris, middle femoris, lateral femoris, medial femoris), gluteus maximus, biceps femoris, semitendinosus, semimembranosus, and also has a strong effect on the erector spinae, pear-shaped muscle, large collector muscle, gluteus medius, gluteus minimus and calf muscle. In addition, squatting on cardiorespiratory function, neural regulation and hormone secretion and a series of physiological and biochemical reactions have a positive impact, so the practice of squatting is a mandatory course for professional players and amateur fitness enthusiasts.

The common mistakes of the barbell squat

1. foot position error

If the feet are placed too narrowly apart, it is difficult for the hamstrings and gluteus maximus to assist the quadriceps in the right way. If the feet are placed too wide, the opposite will happen.

2. Heel lift off the ground

Not relaxing the calf muscles is the main reason for this wrong posture, and although a board under the heel will help you, you should still solve this problem by exercising the flexibility of the legs.

3. knee forward

When using a barbell for deep squats never move your knees forward. Imagine if you were carrying a very heavy barbell and your own knees had moved forward over your toes, the pressure exerted on the knee joints would be enormous. Practice your squats on a square, bench or chair so that you can learn how to keep your hips in a backward position.

4. Not squatting low enough

This will hinder the full and adequate development of the thighs. In a deep squat, to get the most out of your workout, you should squat at least to a parallel position or further down, a deep squat is not a half squat, much less a shallow squat.

5. In the process of descending the body leans too far forward

This indicates that your lower back is weak, it is recommended to use barbell curls and dorsiflexion exercises to strengthen your lower back.

6. Incorrect barbell position

If the barbell is placed too high on the obliques, this will put too much pressure on the lower back and raise your center of gravity. If the barbell is placed too low, it will cause the body to lean too far forward.

The correct way to exercise the deep squat

1, standing, feet apart and shoulder width or slightly wider, feet turned outward as far as possible, into a figure of eight. Then both hands naturally flat, deep breathing. 2, both legs straight, and then take the hips as the starting point. Keep your hips and legs still, and bend your upper body slowly downward until the fingertips of your hands touch the tips of your shoes. 3, then both legs bent knee squat, hips slowly squat. At this point, the hands still touch the tip of the shoe, the eyes naturally look at the ground. 4, and then two hands up to play straight. Keep your feet and hips stable and unmoving. Head up, eyes flat in front. 5、Adhere to a period of time, to the hips as the starting point, slowly online standing, back to the starting position. Then repeat the exercise.