Different squat exercises
Squating is one of the most effective ways to train the body. It is a compound exercise, which means it works many muscle groups together.
You will work the core, bum, front and back of your legs in one gross movement.
Because of this it is one of the best exercises to use to lose weight due to the calories you burn, but it can also be performed to build muscle due to large release of growth hormone and testosterone (hormones) produced by the large muscle mass.
Despite the many applications for the squat many people perform the squat poorly. In this article we are going to explore the three different squats, the over head squat, back squat and front squat.
We will than explore some of the key principles of the squat, which are squat depth, body alignment, posture.
Many people get the start position wrong on this squat. You should always maintain ideal alignment of your spine throughout the movement. This is best achieved by maintaining a proud arm position.
In the video you will see that the wrist is straight. This is to avoid placing the stress of a heavy bar through such a small joint like your wrist.
The elbow must also be pointed backwards and squeezed together with the head upright, as soon as this is done it causes the back to maintain a small roundness in the lower back known as a lordosis, which is the backs natural curve.
The bar must rest level with the shoulder blades, and below the prominent bony part of your neck.
Your hand position must be narrow because this causes the muscles in your upper back tense up, this provides a natural cushioning for the bar.
Try this arm position for yourself without a bar, I see to many people in gyms using Velcro cushioning support when there is no need too. It’s because they have their arms to wide.
Lastly, squat depth. If your not going as low as this your wasting your time, it is like doing half bicep curls, rather than working through the full range of motion (although there a lot of guys who that anyway).
Due to position of the bar this squat places more work on the front of your legs. When first attempting this squat start with a broom handle and then progress to an Olympic bar.
The bar begins in the overhead position in line with your ears, with your arms fully extended. You begin the movement by lowering your body under control to the floor.
This movement requires great flexibility in your back, shoulders, chest, ankles, hips as well good core strength. The heels of your feet must not remain on the ground at all times. Also, the chest positioan must remain proud as demonstrated in the video.
Like in the back squat you want to make sure your chest is up and your head is upright. You need a lot of flexibility around the back, wrists and triceps.
Topic: Different squat exercises, different squats