SQUATS
There is one
exercise that just about everyone can agree is hard to replace; Squats.
The squat is the most fundamental exercise and most used movement in
life. Its practicality and ability to build massive amounts of strength
and muscle through out the body have given it the name “The King of
Exercises”. The squat is famous for developing the Quadriceps and Glute
muscles, but it also offers great benefits and development to the
Hamstrings, Calf, Abdominals, Feet (when done barefoot), and the entire
length and width of the Back.
The execution of the
exercise is very simple when just looking at it, but when performing the
movement there are many details that must be taken into consideration.
The feet should be flat on the floor, with even
distribution of weight between the heel and the ball of the foot during
eccentric muscle action. In order to reach a range of motion beyond
parallel, individuals without sufficient ankle flexibility may try
putting a flat board beneath the heels to artificially improve their
flexibility. Similarly, a wedge shaped board may be used, allowing the
entire foot to remain in contact with a single surface, improving
stability over the first technique. Both methods are short-term fixes
and require that regular stretching and a full range of motion be
employed to maintain and increase flexibility to the desired levels with
the ultimate aim that the board's use be eliminated. In the sport of
weightlifting, a specifically designed shoe, that has a heel elevated by
an encased wooden block, is commonly worn. Some experts discourage the
use of a board or heel, however, because it may lead to a breakdown of
proper form. In any squat, even one performed without these
depth-increasing aids, the lifter should take care to exert force from
the heel of the foot and not from the toes during concentric muscle
contraction in order to maintain balance and keep the focus on the
muscles of the thigh.
To avoid
the chance of getting stuck under the bar, heavy barbell squats are best
performed either inside a power cage or in the presence of one or more
spotters, who can help to safely return the barbell to the squat rack at
the end of the set if the lifter is unable to do so. A smith machine can
also be used, though the movement is less natural than with a bar, does
not provide adequate stabilizer muscle development and may lead to joint
problems.
The squat has a number of variants, some of which can be
combined (e.g. a dumbbell split squat):
* In
the Squat or Powerlifting Squat, the bar is held anywhere over
the back of the neck, within the rules, and feet placed wherever the
lifter chooses for the squat for what is best for him.
* In
the back squat, a barbell is held across the upper back.
* In
the front squat, the weight (usually a barbell) is held in front
of the body across the clavicles and deltoids in either an Olympic grip,
as is used in weightlifting, or with the arms crossed and hands placed
on top of the barbell.
* In
the Olympic Squat, the bar is placed for a front squat or back
squat position. front squat with a clean grip and back squat with a
high-bar position. On both occasions the feet placed roughly in clean
receiving position. The lift is done up to a weight of 25 % greater than
the athletes clean and jerk on both lifts (for a professional, others
may differ.) and the style is designed to only benefit Olympic
weightlifting.
* In
the overhead squat, a barbell is held overhead in a wide-arm
snatch grip; however, it is also possible to use a closer grip if
flexibility allows.
* In
the dumbbell squat, the weight may be held hanging from the side
(suitcase position), vertically at the chest (goblet position), or above
the head with the arms extended (waiter position).
* In
the dumbbell front squat, the weights are held resting on the
shoulders.
* In
the box squat, the lifter sits back onto a short box, momentarily
relaxing the hip flexors, before contracting them and rising off the
box;[5] the use of a box sets a consistent depth and increases emphasis
on the muscles of the posterior chain.
* In
the Zercher Squat, the weight is held in the crook of the elbows
against the chest.
* In
the Hack squat, a barbell is held in the hands just behind the
legs; it was invented by early 1900s professional wrestler Georg
Hackenschmidt.
* In
the sissy squat, a dumbbell is held behind the legs while the
heels are lifted off the ground and the torso remains flat while the
lifter leans backwards; sometimes done with a plate held on the chest
and one arm holding onto a chair or beam for support.
* The
pistol squat is a freestanding one-legged squat where the
non-lifting leg is held in free space.
* The
split squat is an assisted one-legged squat where the non-lifting
leg is rested on the ground a few 'steps' behind the lifter, as if it
were a static lunge.
* The
Bulgarian squat is is a squat performed much like a split squat,
but the foot of the non-lifting leg is rested on a knee-high platform
behind the lifter.
* The
Hindu squat is a squat done without weight where the heels are
raised and body weight is placed on the toes; the knees track far past
the toes.
* The
jump squat is a plyometric exercise where the squatter jumps off
the floor at the top of the lift.
The squat
also has a number of commonly specified depths:
* The
quarter squat descends about half of the way down towards a half
squat.
* The
hams parallel squat descends until the bottom of the thighs, the
hamstrings, reach an imaginary line drawn parallel to the floor.
* The
quads parallel or powerlifting legal squat descends until
the crease of the top of the thighs at the hips is lower than the tops
of the knees.
* The
half or thighs parallel squat descends to a depth that is between
hams-parallel and quads-parallel. The whole leg is parallel to the
ground.
* The
full or ass to the grass/ground (ATG) squat descends past
quads-parallel to the maximum that a lifter's flexibility allows. This
is the common depth for Olympic weightlifters, as receiving the weight
from a clean, usually ends up at the deepest point.
Squatting
below parallel qualifies a squat as deep while squatting above it
qualifies as shallow.
When applying Squat to your training, it is best to start
with Bodyweight if you have no experience or an
experienced trainer/coach to help
you with weighted variations. Take special care if you have had any low
back, knee or ankle injuries when loading and positioning for your
squat. It is these joint that receive the greatest amount of pressure
and will have the greatest chance for injury.
By High Performance Trainer Travis Gordon
.JPG)
.JPG)
