Because we all like doing heavy squats, BOXROX in a collaboration with PROGENEX broke down the secrets to safe and effective squatting in the movement series of 2014.
Correctly performed full squat is a complex movement you really need. It is known as a fundamental exercise for increasing functional strength and building muscles of legs, buttocks and core, while in between also improving balance, coordination and overall body skeletal health. It is also an exercise that is considered as an effective intervention for patients with low bone mass.
When doing the back squat, keep the following tips in mind:
1. Place your feet about shoulder width with toes facing forward
2. Grip: hold the bar in just past shoulder width.
3. Load the bar so it rests on the upper back – traps. Core is locked, back is straight.
1. Push the hips backward during the downward movement. Hold the chest up. Make sure knees track over the toes and the toes face outwards. Bar is central to midline.
2. Depth: hips needs to go below parallel.
FIVE MOST COMMON MISTAKES
1. Half squatting or not going into the full depth: choose a lighter weight instead and do the full squat with the honest person watching and commenting your depth.
2. Choosing weights that are too heavy: besides having an honest person watching your depth, be also honest with yourself and don`t try to lift weight you can`t control.
3. Squatting in running shoes: try doing squats with weightlifting or powerlifting shoes with the solid heel. You will never go back again.
4. Not pushing your knees out: be accurate. Don`t let your knees to slide in while standing up from the bottom position.
5. Not caring about technique enough: it should be your number one priority.