Barbell Squats for quadriceps and glutials
The sport of bodybuilding lays emphasis on the development of lean muscle mass while shedding excess body fat. In order to acquire the body of your dreams, you need to undergo a rigorous training session comprising of various exercises such as strength training, flexibility training, resistance training, endurance training etc. It is a combination of regular exercise, intake of a well balanced diet, adequate amount of rest and proper supplementation that enables bodybuilding enthusiasts to reach their goals. In bodybuilding, it is essential to train different muscle groups in order to develop a fine curvature. One of the most popular exercises involved in the sport is barbell squat which targets the quadriceps (muscles of the front thigh), glutials (muscles of the hip region), muscles of the lower back and the hamstrings.
The barbell squat is one of the most dynamic exercises that increases muscle mass, strength and power of the lower body. It is a complex action of various muscles that work collectively to complete the lift. It is also known as the king of exercises and is one of the most powerful strength exercises for building muscle. A squat is the most primal movement pattern known to man. Various daily functions are performed in a squat position such as cooking, harvesting, eating etc. It results in contraction of the quadriceps, hamstrings and maintains the uprightness of the knee joint. It is a closed chain exercise that has a number of benefits for developing muscle mass when performed correctly.
Barbell Squat- starting position:
Position the bar across the upper part of the back in a manner that it rests on the trapezius muscles.
Firmly grip the bar with your hands at double shoulder width apart and lift the bar, keeping your shoulder blades together and chest up. Make sure there is a stable curve in your lower back.
Position your feet shoulder width apart or slightly wider with your toes at an angle of 30 degrees.
The Movements of the squat:
Start lowering your body by bending at the hips and knees.
Keep your head up and trunk erect while lowering yourself until your thighs are parallel to the ground.
Align your knees over your feet pointing in the direction of your toes. Hold for a count of one.
From this point, press the weight upwards, pushing hard through your feet and keeping your body erect as you return to the starting position.
Tips for Performing perfect squats:
Lack of calf flexibility: If you find yourself leaning over too far while coming down the squat, it may be because of the lack of calf flexibility. You must stretch your calves for at least 5 minutes before working out.
Use hand pressure: If you lean over in an attempt to push fro the forefoot too much, apply pressure from your hands and rotate the bar backwards. This forces the weight back over your heels, improves your balance and posture, works the quads and prevents injury.
Thigh Power: It is important to bend the knees first while bending downwards in the squat. A number of people first bend the glutes, then the knees. This lays emphasis on the glutes and the back instead of the thighs.
Toe tip: In order to increase the involvement of the quads, you must pull up your toes to touch the top of the inside of the shoes. This throws the point of push backwards to the heels.
Wear the right shoes: It is recommended to wear solid heel shoes with maximum scope for elevation. They allow for maximum power from your legs to be transferred for the push while performing the squat.
No belts: While squatting, it is unadvisable for you to use a belt. Suck your gut inwards and hold it tight at the start. The transverse abdominus muscle makes a natural weight belt.
Before performing any exercises, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be prone to such as diabetes, coronary heart disease, high blood pressure, asthma, arthritis etc. with your doctor prior to joining any training sessions.
The barbell squat is one of the most dynamic exercises that increases muscle mass, strength and power of the lower body. It is a complex action of various muscles that work collectively to complete the lift. It is also known as the king of exercises and is one of the most powerful strength exercises for building muscle. A squat is the most primal movement pattern known to man. Various daily functions are performed in a squat position such as cooking, harvesting, eating etc. It results in contraction of the quadriceps, hamstrings and maintains the uprightness of the knee joint. It is a closed chain exercise that has a number of benefits for developing muscle mass when performed correctly.
Barbell Squat- starting position:
Position the bar across the upper part of the back in a manner that it rests on the trapezius muscles.
Firmly grip the bar with your hands at double shoulder width apart and lift the bar, keeping your shoulder blades together and chest up. Make sure there is a stable curve in your lower back.
Position your feet shoulder width apart or slightly wider with your toes at an angle of 30 degrees.
The Movements of the squat:
Start lowering your body by bending at the hips and knees.
Keep your head up and trunk erect while lowering yourself until your thighs are parallel to the ground.
Align your knees over your feet pointing in the direction of your toes. Hold for a count of one.
From this point, press the weight upwards, pushing hard through your feet and keeping your body erect as you return to the starting position.
Tips for Performing perfect squats:
Lack of calf flexibility: If you find yourself leaning over too far while coming down the squat, it may be because of the lack of calf flexibility. You must stretch your calves for at least 5 minutes before working out.
Use hand pressure: If you lean over in an attempt to push fro the forefoot too much, apply pressure from your hands and rotate the bar backwards. This forces the weight back over your heels, improves your balance and posture, works the quads and prevents injury.
Thigh Power: It is important to bend the knees first while bending downwards in the squat. A number of people first bend the glutes, then the knees. This lays emphasis on the glutes and the back instead of the thighs.
Toe tip: In order to increase the involvement of the quads, you must pull up your toes to touch the top of the inside of the shoes. This throws the point of push backwards to the heels.
Wear the right shoes: It is recommended to wear solid heel shoes with maximum scope for elevation. They allow for maximum power from your legs to be transferred for the push while performing the squat.
No belts: While squatting, it is unadvisable for you to use a belt. Suck your gut inwards and hold it tight at the start. The transverse abdominus muscle makes a natural weight belt.
Before performing any exercises, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be prone to such as diabetes, coronary heart disease, high blood pressure, asthma, arthritis etc. with your doctor prior to joining any training sessions.