Jan 12, 2005

How To Do Squat Exercises – The Up And Down Of It All

Before you strap on a weight lifting belt and head to the power rack, you should know the basics of how to do squat exercises. In the end, your legs, back and glutes will thank you.

You would think that squatting exercises would be fairly straightforward; however, performing proper squats is a little more complex than simply moving in a downward seated position and back up again. In fact, there are even those individuals whose body mechanics won’t allow them to perform squats (ex. long limbs, joint immobility etc…). If you really want to know how to do a squat exercise properly, then you need to learn about execution.

The first thing you do is place your feet flat on the floor and take a stance that is comfortable (usually shoulder width apart). When your knees and toes are pointed forward it helps to stabilize your body and promotes better balance. Take a practice squat (without weights) and ensure that your knees remain over your toes at all times. This position helps emphasize your thighs, rather than your knees and will relieve a lot of pressure and strain. If you do happen to have longer legs, a suggestion is to take more of a powerlifting stance with your toes pointed out, all the while keeping your knees aligned over your toes.

The next step in performing a proper squat is to pick up the bar and place it over your trapezius muscle and not over your neck. Essentially, the bar should be placed as far back as possible on your trapezius muscle in order for the weight to be distributed evenly for a safe execution. The grip on the bar should be comfortable and the goal is to keep the weight balanced and stabilized.

Once you have the bar in proper position, you can slowly thrust your hips forward (different from sticking your rear-end out) and pull in your abdominals. Try to avoid arching your back as much as possible and in a smooth motion tighten your whole body. The work is done by your legs and hips, as well as your abs, arms and back. It’s more of a total body workout than you think.

Crucial to performing any exercises properly is the manner in which you control your movements. While lowering your lower body, the weight should always be distributed on the upper thighs and the heels and balls of your feet. If you feel the pressure on your toes and knees then you are performing the squats incorrectly. Throughout the entire movement your back should be between a 90 and 45 degree angle and your body should remain tight. This motion is crucial throughout all the reps you do in your routine.

The Squat Tool Kit – What To Use And How To Use It

One of the most common squatting accessories is the weight lifting belt. The purpose of the belt is to give your back support and enable it to remain tight and in line with the rest of your body while performing the squats. The belt provides tremendous support and if you feel the need to take it off, you can do so after your first set.

Other squatting accessories may include weight lifting gloves, or straps. Both provide safety measures and enable you to lift more weight when doing your squat routines. As with any accessory, however, it is important to not rely on the tools, but rather see them as stabilizers. Once you begin to rely on them to assist you in lifting weights, you become more prone to injury in the long run.

If you want to add a squat machine, smith machine or a power rack to your home gym it is also important to research some different brands to find out what suits your home and budget.  Some brands that we recommend are: Body Solid Powerline Power Rack, BodyCraft Smith Machine, Powertec Smith Machine and the York Barbell power racks.

Once you learn the basics to squatting properly and become equipped with some of the essential accessories, you can start your workout program and be well on your way to burning more fat, and developing leaner, stronger muscles. 

About The Author:
Angela Lanci Zaurrini is a talented and successful freelance writer. Her various writings provide relevant information and wonderfully researched resources for body builders and sports enthusiasts. She is a young and yet experienced educator who earned her B.A. and teaching certification through Simon Fraser University, Canada. She continues her passion of sharing knowledge through her numerous writings and educational articles.

By: Angela Lanci Zaurrini
http//www.a1-weight-lifting-equipment.com