For pumping the lower body, the barbell squat is a very important exercise. It's impossible to create a powerful athletic body without squats. I'll tell you why you should work out with barbell squats. Let's go the barbell squat is one of the five basic multi-joint exercises while squatting the entire lower body, studying from the glutes and thighs ending with the calved is included in the work as well as the core muscles, abs, and lower back.
The proper barbell squatting technique involves powerful exhaling while lifting up. That's why it trains the respiratory system, including the diaphragm. That is why regular squats allow you not only to pop up your legs but also create powerful abs. However, despite all the advantages of this exercise, improperly performed squats can create a load on the lower back and overload the knees. If you want to learn how to squat correctly, you need to study the technique carefully by doing this exercise with an empty barbell.
Squats are important for the harmonious development of muscles. In addition to directly pumping the legs and buttocks, they straighten the muscles of the core and ABS, as well as improve posture and expand the chest. We need to squats as part of a superset with dumbbell pullovers. The heavy barbell squatting has a positive effect on hormonal levels, including growth hormone and testosterone levels in men, if this helps to build muscle mass faster and increases libido.
Another advantage of squatting is the development of neuromuscular communication since during the exercise the movements of the hip, knee, and ankle joints must be coordinated. How to squat with the barbell properly, a warm-up to prepare the muscles of your legs and ligaments for the upcoming loads. It is the main rule of squats. You should always perform the first two sets of the exercise without additional weight and with arms extended forward. Then you should perform one or two sets with an empty barbell.
Since not only the front but also the back of the thigh work during squats, special attention must be paid to stretching in the glutes. That's why during warm-up squats you should linger in the lower position while directing the tailbone as far back as possible. What is the correct barbell squat technique? To learn how to squat correctly, use an average working weight and do the exercise in three to four sets of 10 to 12 reps first, stand with your feet shoulder-width apart. and point you're at all slightly out to the site about 30 degrees from the center a wide-legged squat.
The so-called sumo squats are not recommended for beginners due to the increased load on the lower back. Second, bring your shoulder blades together. The barbell should be placed on the upper back, elbows pointing down. Your hands only support the barbell in a fixed position but don't hold the weight itself. The chest should be as open as possible and the shoulder blades should be brought together.
If you can't hold the barbell in this position, then its weight is too much for you. Third, squat to parallel. At the bottom of the squat, the thighs should be parallel to the floor and the knees should not go beyond the line of the toes. Be careful not to squat too low as this will put more strain on your lower back. Also, don't finish the movement too high. In this case, only the front of the thighs is involved in the work, but the back of the thighs is not involved. 4th keep the position of the spine.
At the bottom of the movement, it is necessary to keep the spine in a perfectly straight position. To do this the gaze should be directed to a point on the floor about one meter from you 5th a lift up, not at the expense of your knees. When lifting up, the movement begins with the pelvis. Only, then do the knees and body straighten. A movement that begins with straightening the knees is erroneous and violates the technique. You should imagine that you are being pulled up by a rope tied to the palace and concentrate on pushing the barbell.
With only the power of your knees, 6 keep your ABS tight at the top of the movement between reps don't relax your knees, and don't transfer the weight of the barbell to your toes. Stand up as straight as possible. Try to stretch up while straining the ebbs and maintaining the calm rhythm of breathing. If you can't do this, or if your breathing is out of whack, it means that the weight of the barbell is too much for you.
To increase the effect of barbell squats, it is necessary to strain the glutes as much as possible at the top of the movement in order to feel their involvement in the work. When lowering down, it is also important to control the depth of the squat, going not too high and not too low. In turn, the upward movement should not begin with straightening the back, but with pushing the way to the muscles of the back of the thigh. Kenny, do barbell squats if you have knee problems if you have pain in your knees or spine.
The best option would be to replace the barbell squat with the leg press. Despite the benefits of squats for developing like muscles, this exercise can exacerbate knee problems. However, you need to remember that leg press cannot replace squats, they can only supplement them. The disadvantage of the leg press is that it excludes the stabilization muscles of the core from the movement.
