Squats. What, why and why?
To begin with, I would like to say that an article on squats was already published on the project, and it was called [ How to squat? ]. It addressed the general issues of squat without going into details, of which there are a great many. We also did not touch on various technical details and scientific calculations. Therefore, it was decided to write the most complete version in respect of squats with a barbell. What came out of it, let’s see.
For a better understanding of the material, all further narrative will be divided into sub-chapters.
Barbell Squat: Muscles at Work
Exercise refers to basic-polyarticular, i.e. Several muscle groups take part in the work. The target load (in the classic version of the squat) falls on the quadriceps muscle, quadriceps. In the role of synergists are the gluteus, adductor and soleus muscles. In the role of dynamic stabilizers – the muscles of the back of the thigh and calf; stabilizers – spinal extensors; stabilizer antagonists – straight / oblique abdominal muscles .
In a visual form the muscular atlas of squats with a bar looks like this.
Squats with barbell, muscle work
By performing just one movement, you are working on such a large number of muscle groups. And the more muscle mass is in work, the more stress the body experiences, and the better you will grow.
Go ahead and now consider.
7 myths about squats
For all the time of its existence, RDX Surge the exercise of squatting with a bar has “overgrown” with various speculation and myths. In particular, such.
№1. Squats increase the waist and can ruin the physique.
A very common opinion, especially in the female environment, because of which many young ladies are afraid to squat. In fact, the squat does not increase and “does not distribute” the waist. Exercise only strengthens and tightens the abdominal region of the abdominal muscles, without increasing the size of the middle part of the press.
№2. You can not build strong and massive legs without squats.
In fact, it is not. In practice, there are many cases where the athlete could not (for one reason or another) perform classical squats, but still managed to pump up impressive legs. There are enough exercises for legs: these are front squats with weights, pistol, deadlift-sumo , leg presses , etc.
Number 3. Squats cause the body to produce an unreal amount of testosterone.
Testosterone is the male glucocorticoid sex hormone, which is responsible for the anabolic functions of the body. Yes, its allocated amount when squatting is more than when working with insulating exercises, however, in comparison with other basic exercises (deadlift, bench press), the level of testosterone is about the same order. Therefore, to say that squats with a barbell cause an unreal surge of testosterone in the body is not correct.
№4. To build huge legs, you need to perform squats with a lot of weight.
Not necessarily. Try to do 20 squats with a weight of 100 kg in 3 approaches, and the growth of the legs will not take long. Exercise training plays a more significant role in the development of the legs than power squats 6-8 times with large weights. Highly repetitive training is the key to hypertrophy of the leg muscles.
№5. Everyone should perform squats.
No, it is not, the biomechanics of many people do not allow you to perform the exercises safely. Each person is individual and has a different structure (arms / legs levers) of the bone apparatus, has different mobility of joints, and so on. Therefore, it is not a fact that it will suit you and it is advisable to carry it out in your particular case.
№6. You must squat until you lose your pulse (until you are sick) to get a result.
This is not a requirement for leg development. It is much more important to train hard, but with the mind, than hard, but stupid. There is no need to blindly follow what they say, you need to look for your own, which will work specifically for you. It is possible that when training the legs, you can do without nausea.
№7. Squatting with the belayer is safe.
Nothing like this. To protect yourself from injury, you need at least two experienced people who know what they are doing. Unfortunately, units can afford such a company. If you are a newcomer and “just as experienced as your friend,” stands behind the safety net, then get hurt – a couple of trivia. The safest option is to squat in the power frame with special pins ready to catch the weight in case of unforeseen situations during the repetition.
Next in line …
The benefits of squatting
The next time you think about whether or not to do squats, think about the following benefits:
№1. Help build muscle mass everywhere.
Squatting is considered a comprehensive exercise that creates the perfect anabolic environment for muscle development throughout the body. Natural release of testosterone and growth hormone creates conditions for a complex increase in muscle mass and strength of an athlete.
№2. Burn more fat.
The more muscle a person has, the more he burns subcutaneous fat in the process of training and rest. Therefore, if you want to lose weight quickly, stick to multi-joint exercises.
Number 3. Productivity increase.
In addition to increasing the size and strength of the legs, squats also improve the performance of the lower body, allowing you to run faster and jump higher.
№4. Excellent injury prevention.
When performing squats, a large number of auxiliary muscles of the lower body, as well as the lower back, are strengthened. These small muscles cannot be “hooked” with insulation and exercise equipment. Such a strengthening of weak points minimizes thunder with injury.
№5. Strengthening the abdominal muscles.
Squats effectively strengthen the abs and create a tight corset of the bark muscles.
№6. “Cheap but not angry”.
They can be performed almost anywhere: at home with a mop and buckets, in a hall with pancake and so on. No special equipment and simulators are needed. Racks with a neck often free in the hall, and therefore do not need to wait for anyone and adjust to anyone.
№7. Excellent “pop-forming” exercise.
The round fifth point with expressive volumes and halving like a peach is a deadly weapon in the hands of any woman. Even approaching such forms will cause competitors to bite their elbows, and men to stand still with a sagged jaw :). Squatting with a barbell, and especially with different staging of legs in the Smith simulator , will make it possible to achieve a berry butt. This means that the potential second half simply will not end up.
№8. Power increase.
Squats – weight press from the floor, his push. When you are at the lowest point, the body needs to create a powerful force to push the barbell up. It collectively strains all muscles and generates the necessary jogging power. Thus, the athlete develops an important parameter – explosive power.
№9. Increased flexibility.
Many come to the hall as nesmazanye carts lumberjacks, they do not bend anything, flexibility is very weak. Performing various types of squats over time allows you to become more flexible and mobile in the joints.
№10. Improving cardiovascular activity.
Performing squats with a barbell allows blood to push more actively along the bloodstream. When squatting increases internal pressure and cardiovascular activity should occur at elevated speeds. Therefore, squat helps to improve the work of the heart and the entire circulatory system.
With the benefits figured out, now go to …
Barbell squats: performance technique
From the first day of the visit to the gym, it is necessary to set the goal of setting the technique in all exercises. Strain the trainer at any convenient opportunity so that he shows the movements and controls their performance from the side. It is better to spend time at the beginning and memorize everything as it should and should, than to retrain.
The world record in squats belongs to the American Ray Williams. He put it in June 2014 , when he crouched with a barbell weighing 412.5 kg ( 909 lb) .
Therefore, we thoroughly disassemble …
All fine tuning when doing squats
So let’s start with:
№1. Installation of the neck and the location of the hands.
Squats can be performed by removing the barbell from the racks or in the power frame with adjustable steps. Let us analyze the second option. Before you put the bar on the steps, you need to adjust the height of their installation. The latter should be such that you do not have to reach for the neck and stand on your toes. Place the steps a little lower than the shoulders (so that you can crawl under the neck, 1 ) and secure with valves. After installing the neck, determine the position of the hands – their width of the grip ( 2 ) . If you have short levers (limbs of arms / legs), use the grip slightly narrower than the width of the shoulders, otherwise grasp wider.
Barbell squats, technique, 1
In order not to experience discomfort from the “crush” of the rod on the neck, wrap the neck with a towel.
№2. The location of the neck.
The neck of the rod can be positioned high – just below the neck or low – on the bottom of the trapezoid.
Barbell Squats 2
There is no universal rule here, and everyone picks up something of their own, usually this is the golden mean – on the shoulders. In order for the neck to rest comfortably on its back, you must first create a special retention cushion by compressing the shoulder blades together.
Number 3. The position of the feet.
The position of the legs is key, as this will give you a stable push base (fulcrum) and proper projectile movement in accordance with the correct mechanics. The position of the legs is also individual and can vary from person to person. In general terms, the basic tenets are as follows: the heel should be under the shoulders, the feet slightly apart. You must find a foot position in which no blockage occurs, and you can sit comfortably / deep enough.
Barbell Squats, 3
№4. The position of the neck and eyes.
These two elements follow each other. As soon as you lower your eyes down, the neck will go after her. Therefore, the view must be directed to one point on the horizon. Many coaches say that you need to look up, but this situation adversely affects the cervical spine.
Barbell Squats, 4
These were the so-called “preparatory work”. In general, the complete final sequence of actions consists of the following steps.
Barbell squats, sequence of actions
Well, now that you’ve gotten ready and completed all the previous steps, it’s time to sit down with the weight. To do this, follow the step by step instructions.
Step number 1.
Keep your back straight and, slowly ( while inhaling) bending your knees and hips, begin to squat as if you are sitting on an invisible chair. Keep going down until the angle between the upper part of the leg and the calves is slightly less than 90 degrees.
Step number 2.
Begin to rise as you exhale, pushing your heels off the floor. Straighten your legs, return to the starting position. Repeat the specified number of repetitions .