How to do squats with a barbell on your shoulders? Squats with a barbell on the shoulders: types and technique of execution Squats with a barbell on the shoulders and heart.

Technique:

• Set the barbell to a height so that when removing it from the supports, you will not be forced to stand on your toes. On the contrary, before removing the apparatus, the athlete should sit down slightly.
• As a rule, racks (supports) are placed in a power frame. It is recommended to place the safety beams slightly above the bottom phase of a deep squat - then the belay will really be effective.
• The rod is installed inside the frame. The position of the bodybuilder in this case does not play any role within it. After the athlete removes the barbell, it will be more convenient to step forward rather than backing away to begin the exercise.
• You need to stand so that the bar is in front of your chest. He should lie on his shoulders in the place where the deltoids turn into the trapezius.
• Your arms should be bent at the elbows, palms facing up. We fix the bar. Elbows should be raised up.
• Grip – shoulder width. Remove (raise) the stay with the force of your torso, then take a small step away from the supports. The bar must be securely fixed, and if this does not happen, then it is worth reviewing the execution technique. Some athletes cross their arms, for example. The main principle is that the bar does not roll down and does not put pressure on the joints.
• You should pay special attention to correct posture - back straight, pelvis back. The head does not need to be tilted or raised - it should be like an extension of the back, that is, positioned so that the athlete looks only strictly in front of him.
• Next, the squat itself begins. The pelvis should be laid back - this will prevent injury to the lower back. You should squat smoothly and slowly - it takes two seconds to completely lower. As for the extended belay, you need to make sure that the bar does not hit it.
• Ascent from the lower phase is carried out while exhaling. But here the movements are much faster, with force.
• The next lowering occurs while inhaling, etc.

The required number of repetitions and approaches is done.

Expert opinion

Master of Sports in Powerlifting

Correct technique is the key to success and safety!

Possible mistakes when performing front squats

Mistakes do not lead to high results; moreover, they are fraught with injury. Possible shortcomings:

1. Incorrect posture. If an athlete cannot maintain the desired posture, it means that he is trying to lift too heavy weights - he needs to start small.
2. Incorrect foot placement. Often young athletes squat with their knees inward. Your knees should be turned slightly to the side, your toes should be turned out about 20-25 degrees.
3. The bar is placed incorrectly.

If an athlete's barbell rolls down, or he is unable to hold an empty bar that rolls towards his elbows, this means that his shoulders are not developed enough. You need to give up the barbell for now and start squats using light dumbbells.

Technique for performing squats with a barbell on the shoulders

Squats with a barbell on the shoulders develop the muscles of the thighs and buttocks. How to do it correctly:

• Starting position – feet shoulder-width apart.
• The foot stands firmly on the floor (platform). There is no need to lift the heel from this plane.
• To properly work the muscles, a full squat is desirable - that is, to the full amplitude. But if the athlete is not flexible enough and has some discomfort in the joints, the squat should be done at the amplitude that is accessible and comfortable.
• The barbell should rest on your shoulders and upper trapezius. There is no need to try to place the bar high on your neck.
• Bending your back as much as possible, bring your shoulder blades together. The upper back must be tense.
• The grip should not be too wide.
• The correct fit of the bar is across the entire surface of the back (from shoulder to shoulder).
• The squat is done not too dynamically, without jerking, and while inhaling.
• Return, with force, as you exhale.

The number of repetitions should correspond to the individual bodybuilder's program.

Expert opinion

Master of Sports in Powerlifting

Proper breathing should not be neglected!

Barbell squats: how to do them correctly

There are several types of squats, and here the opinions of experts differ somewhat. Kinds:

1. Full squat. The amplitude is such that the athlete sits down to the extent physically possible - exactly as his joints allow, but without tilting the pelvis back. In other words, the hamstring muscles are in contact with the calves.
2. Deep squat. The athlete squats in such a way that the femur is located at least parallel to the floor or even lower.
3. Half squat. It is assumed that the leg is bent somewhere between the horizontal position of the hips and the angle of 90 degrees in the bent knees.
4. Partial squat. This is the shallowest of all squat variations.

Expert opinion

Master of Sports in Powerlifting

Many coaches believe that the full squat is more suitable for women because it is particularly effective at developing the buttocks, and is not suitable for male athletes.

It is believed that partial squats increase leg strength because very heavy weights can be handled. In addition, this significantly strengthens the core muscles. At the same time, not everyone recommends doing this, since heavy weights excessively increase the load on the spine, increasing the risk of serious injuries.

This is interesting

Apparently, there is no limit to human capabilities, and the barbell squat is no exception to the general rule. This is evidenced by numerous records in this area, which are shown from time to time by both men and women.

The record in the squat among men belongs to Vladislav Alkhazov - he set it in 2008, squatting with 567 kg. on shoulders.

Although men tend to be stronger than women, the latter also show miracles of strength. For example, Olga Gemaletdinova squatted with a barbell weighing 300 kg on her shoulders at the European Championships.

Barbell squats: what to replace them with

Barbell squats are the most difficult exercise option and are suitable for experienced bodybuilders. Can also be used by beginners, but with very small weights, for example, with an empty bar.

Depending on the athlete’s experience and the equipment of the gym, squats can be performed as follows:

• In the Smith machine. More suitable for girls or less trained athletes who do not yet have experience training with a barbell and feel insecure in this regard. In addition, this simulator is indispensable for people who have any injuries or when the physical characteristics of the latter are somewhat specific.
• With weights (dumbbells). It is used more for home workouts, and not too heavy dumbbells (about ten kilograms each) are ideal for girls to pump up their hips and buttocks.

Using the Smith machine, the back and body do not hurt so much for those people who are not yet very trained, since the load is removed from the stabilizer muscles.

Zercher squat with barbell

The creator of this type of squat is Ed Zercher. He was a big fan of all kinds of experiments when performing various exercises.

This type of squat is less appreciated by modern athletes and is even almost forgotten. Although it can help take a bodybuilder's strength to a whole new level. There are two versions.

First option, step by step:

1. Raise the barbell off the floor as you do in a deadlift - slightly above your knees. You need to try to ensure that the projectile is opposite the lower segment of the hip extensor (quadriceps), not at the level of the knees.
2. Next, a careful squat follows, and the bar is already lying on the lower part of the thighs.
3. Then you need to put your hands under the bar so that it is on the inside of the forearms closer to the elbow bends.

Since this is uncomfortable for the forearms, it would be quite appropriate to rid your hands of unpleasant sensations in advance in all possible ways, for example, by wrapping them in towels, securing foam rubber, etc. This will help eliminate pain in the forearms and elbows.

The second option is more acceptable and convenient:

• The bar is placed on racks.
• Then comes the squat - then as in the first method.

Following actions:

1. Your elbows should be approximately shoulder-width apart and your fists should be knuckled up.
2. You need to clasp the fingers of your left hand with the palm of your right (or vice versa) - this will make it possible to hold the barbell and prevent it from slipping and rotating.
3. The barbell is pressed tightly to the body, the legs are slightly wider than shoulder width, the toes are slightly spread.
4. In the lower phase of the exercise, the elbows touch the hips, but at the same time the fists look up. When lifting, you need to squeeze your buttocks and push with your heels. When moving up, your knees point in different directions.

Barbell Squat– one of the most popular strength exercises performed with a barbell. This complex is basic and is included mainly in all training programs in the gym for men and girls. After all, the benefits of these exercises are obvious.

The squat is performed not only by men, but also by women, as it is useful for the development of muscles of any gender. Once you understand the technique, the exercise will seem quite simple. It is because of its ease and efficiency that it has earned its popularity.

Features of the exercise

The peculiarity of the barbell squat is that it has its own restrictions based on age and health. This complex puts a greater load on the back and knee joints due to the additional weight placed on the athlete’s shoulders.

There are many varieties and options for performing the squat with a barbell:

Pros of squats

Performing barbell squats has many benefits.

The main ones:

• Increased muscle mass.
• Work on several muscle groups simultaneously.
• Concentration and balance training.
• Relative ease of execution if the technique is followed.
• Efficient even with low weights.
• Possibility of load regulation.
• The ability to train different muscle groups by changing the technique.
• Fat burning.
• Improving the functioning of the circulatory system.

If you follow all the rules and take into account the physical capabilities of your body, the squat with a barbell becomes the most effective and versatile exercise. With its help, not only the legs are worked out, but also other muscle groups.

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What muscles work?

It is generally accepted that performing a squat with a barbell trains the leg muscles and gluteal muscles. But this is not the complete picture. In fact, this exercise involves many more parts of the body than it seems.

When doing a squat the following works:

The main groups involved in flexion and extension of the knee joints are, of course, the quadriceps and buttocks. The rest are involved as support, holding the barbell and stabilizing balance. But at the same time, each of these muscles will work to one degree or another, and accordingly, from long-term training, the result will be visible throughout the body.

Preparing for barbell squats

Assessment of your condition:

• When preparing for a barbell squat, you should start by assessing your physical condition.
• This exercise puts a lot of stress on some areas, so you should pay attention to the health of your joints, especially your knees and spine.
• If you experience any discomfort, you should consult a doctor or trainer and take into account all recommendations.
• You may have to limit yourself to a light weight or just the barbell, but it may also be that you have to completely abandon this complex.

Warm-up:

• The second important point in the preparatory stage is warm-up.
• It should be performed before every workout.
• During its execution, all muscles are warmed up and joints are worked in circular movements.
• In addition, in the final stage you need to do stretching.
• Particular attention should be paid to those muscle groups that are most involved in performing this complex.

Studying the technique of performing the exercise:

Basics of proper barbell squat technique

When doing any exercise in the gym, the correct technique for doing the exercises is important. It protects against injury and makes the complexes truly effective. When performing a barbell squat, complete concentration and control of the entire body is important.

• To start the lesson, you need to take the barbell and place it in your hands. Initially, the projectile may be in a special frame or on racks. When using a power rack, the height of the bar is adjusted in advance to suit your height so that the athlete does not have to stretch or bend down too low. The attachments are located well below shoulder level to make it easy to fit under the barbell.
• After this, the grip and position of the bar are selected. It is best to grip the bar slightly wider than shoulder width. This is the most comfortable position for performing a squat. The bar can be located either on the athlete’s neck or slightly lower, closer to the shoulder blades. This is determined independently depending on convenience. To prevent the bar from chafing, sometimes a towel is placed under it. To make the position comfortable, a special pillow is created to hold the bar. To do this, you need to squeeze your shoulder blades together. Once the bar is conveniently positioned, you can begin performing the complex.

Body position

Head position

Foot position

Back position

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Squat technique with a barbell on your shoulders

Squats consist of several basic movements and are conventionally divided into bending the knees with lowering and extension with raising the body.

The correct execution technique is considered, divided into several main stages:

During execution, you should not make any jerks or swings. The barbell is not thrown up on the shoulders and is not dropped after execution. The heels are pressed to the floor all the time and do not come off even during a squat. Following the technique, you need to perform the prescribed number of repetitions of the exercise.

Despite such a simple exercise, the technique of squatting with a barbell is quite complex. Many even experienced athletes can make some mistakes.

Beginners need to monitor their execution especially carefully to avoid:

• Bringing the knees inward.
• Lifting your heels off the floor.
• Incorrect foot placement.
• Rounding the back.
• Lowering of the gaze and neck.
• Jerks when climbing.
• Knees extending beyond the line of the toes.

In order to eliminate violations of the technique, you need to hone it by performing the exercise without a load, with one bar on your shoulders. In this case, the presence of a supervisory person is desirable. He will be able to evaluate the correctness of the technique from the outside, suggest in which movements mistakes are made and how to eliminate them.

When practicing independently, you must not lose concentration and self-control. It is also important not to be distracted by extraneous factors.

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Standards

Barbell squat standards are divided into different categories. First of all, the weight of the barbell depends on the gender of the athlete. Next comes the division by level of activity. This criterion distinguishes between amateurs and professionals. After this, the weight is determined by the bit grid.

It is divided into ascending categories:

• Third.
• Second.
• First.
• Candidate Master of Sports.
• Master of Sport.
• Master of Sports of international class.
• Elite.

It also contains weight categories from 44 to more than 90 kilograms for professional women And from 52 to more than 140 for men of the same category.

The weight of the load for the squat is determined based on the weight of the athlete and the discharge performed. It starts from 100 kilograms for men with a minimum weight and category and from 62.5 kilograms for women. The maximum load in the men's and women's nets is 365 and 240 kilograms, respectively.

The General Effect of Back Squats

Squats with a barbell on your shoulders have a complex effect, as they work on several muscle groups at once.

Such training will affect all of the listed areas of the body.

Back squat records

The barbell squat belongs to powerlifting. Like any sport, it has its own record holders. The squat can be performed with or without equipment.

• In the first case, the world record holder is Sheinu Hamman. He performed a squat with a barbell weighing 457.5 kilograms.
• Without the use of equipment, Mark Henry is considered the undisputed leader in this type of exercise. He was able to lift a barbell weighing 430 kilograms and perform a squat with it. This data is provided by a powerlifting federation called the IPF. It is particularly strict when it comes to performing complexes, which is why there are records that exceed these data.
• The absolute world record holder is Vlad Alkhazov. He mastered a squat with a barbell with a total weight of 567 kilograms.
• Andrey Malanichev was able to squat using bandages while holding a barbell weighing 450 kilograms. This record was set in 2010.

In addition to absolute world indicators, record holders exist separately for each weight category.

How to avoid injury when squats?

This type of squat, like holding a barbell behind your back, is not as popular as the main one, but is also quite effective. This method is only suitable for working with an empty bar or light weight. As it increases, holding the barbell in a position behind your back becomes simply uncomfortable.

Squat Variations

Barbell squats can be performed in various variations. Additional equipment and a different way of holding the barbell can be used for the exercise. There are different types of squats in this complex.

On a chair

Near the wall

• Wall squats are performed without a barbell, since it will not be possible to hold it due to the peculiarity of the body position.
• To increase the load, you can take one heavy plate and hold it with both hands near your chest.
• Wall squats are more difficult than usual, since you have to strain extra to maintain balance when moving along one vertical axis.
• The athlete places his feet shoulder-width apart and presses his back against the wall.
• You need to lower yourself to a right angle at the knee joints.
• At the bottom point, the body position is fixed, giving additional load to the quadriceps, and only after that can you rise.

With narrow feet

In the Smith machine

Frontal

Sumo with barbell (plie)

With a barbell overhead

How to replace a barbell squat?

The squat exercise with a barbell has its analogues:

1. It can be replaced with a bench press or hack squats. Both of these complexes, in terms of execution technique and load of muscle groups, resemble an ordinary large squat with a barbell.
2. To replace the sumo or plie exercise, you need to perform leg reduction in the simulator. This complex also uses the inner thigh. The disadvantage of these analogues is that they require special machines to perform them, whereas in a regular squat you only need a barbell. But there is also a plus.

The use of special sports complexes installed in gyms reduces the technique to the simplest level, relieves the knee joints and back and prevents the possibility of injury as much as possible.

Contraindications

• The main contraindications are injuries sustained in the past. These include: displacements, ruptures, fractures and dislocations. In such cases, the load is minimized or completely eliminated.
• Those who have previously had injuries and fractures of the spine, herniated intervertebral discs, curvature of posture or other pinching should refuse to perform squats with a barbell. You should also not squat with injured legs.
• Sore knee joints, fractures, ligament ruptures and simply sharp pain - all these are significant contraindications.

Those who have no contraindications should definitely perform a squat. This training complex perfectly develops and strengthens the leg muscles, tightens the buttocks and indirectly loads many other muscles. You can create a special table with training and the number of times and number of approaches for the best result.

All this is achieved without the use of complex sports equipment or exercise machines. Once you learn the technique, this exercise will become as simple and effective as possible for you. You can also increase the load over time.

The squat with a barbell on your shoulders is perhaps one of the best exercises that will help you develop your own body. When exercising with a barbell, muscles in all parts of the body are strengthened and grown, and you can also control the load by choosing the optimal amount of weight. In this article we will tell you how to perform effective exercises with a barbell.

You should start with a basic exercise, barbell squats.. But before that, you need to figure out how to squat correctly: this information may be necessary for those who have just begun to be interested in strength exercises.

At school and other educational institutions, during physical education lessons they often give the task: to sit down several dozen times. At the same time, as a rule, they do not monitor the execution technique and correct stance. Everyone performs the task as best they can. How to squat correctly?

These are the basic rules of squats. The main rule is not to try to lift heavy weights right away. Work with the weight that is most comfortable for you. If you cannot squat with the selected load ten times, under no circumstances should you hang more weights.

In fact, many people use the barbell squat as a warm-up.. And this is a great choice, especially on so-called leg day. The exercise is also suitable for regular training: during a squat, muscles such as quadriceps, hamstrings, buttocks, abdominal and back muscles are involved. The knees, shin and pelvis joints are strengthened. Additionally, the back squat is a great exercise for gaining mass.

Smith machine for barbell squats

As a rule, gyms always have a free bar and several weights for hanging. They can be placed on the floor, but this is not very convenient, so it is better to find a stand on which to place the bar. Thus, during the squat, you can place the bar on the supports at any time without asking for help. You can use this option, or you can try training on a special Smith simulator.

The Smith machine looks like this: it is a power rack with adjustable footrests. The barbell in it moves strictly along a given trajectory, so it is suitable for beginner athletes. Set the footrests to a comfortable height so you don't have to reach for the bar. They should be set just below shoulder level. Choose the appropriate grip width. Start the exercise.

Types of squats

Barbell squat for women and men

The main difference lies in motivation: as a rule, men go to the gym to increase muscle volume, and girls - to maintain tone and work on problem areas of the body. For this reason, men often use sports nutrition; their exercises are aimed at uniformly pumping the body, and men are physically stronger (with rare exceptions). For this reason, they will have more exercise variability and greater loads.

For example, the same squat with a barbell on the chest or with a narrow stance of the legs is very rarely practiced by girls. These exercises do not affect problem areas of the body, and they also require more physical preparation than the classic squat. However, female athletes very often choose barbell squats because this exercise develops the gluteal muscles. Sumo pose is great for pumping up the inner thighs.

In addition to the above differences, girls' bodies are designed differently. It is uncomfortable for them to hold the barbell on the back of the neck; they have much less soft tissue there than men. During exercises, it is better for girls to open their chest and shoulders wider to loosen their shoulders. In addition, there are soft bars - it is better for girls to choose one or place a towel under the bar to reduce the load.

Due to women's physiology, the knee is more susceptible to injury when squatting. It is undesirable to make mistakes in positioning your legs and performing the exercise.

The male half is stronger and more resilient than the girls. Their muscles grow faster, so it is important to pay attention to all muscle groups so that growth occurs evenly. Men can use heavier weights and use a wider range of exercises.

An exercise like the barbell squat is suitable for most people. However, there are exceptions: if there are problems with the joints of the ankle, knees or pelvis, it is better to consult a doctor before such a load. It is important that exercise is beneficial and not harmful. The trainer will answer all questions, and he will also show with an example how to do a squat correctly..

Don't be shy about asking for backup if you take on a new weight. Approach your training with diligence, then the result will not be long in coming.

Squats with a barbell are one of the main exercises in bodybuilding and powerlifting. Such exercises help develop the leg muscles on the thighs and buttocks. Squats have always been used in sports training. If you use a barbell, the load on your muscles increases and your efforts become more noticeable.

Squats. Stanislav Lindover. YouGifted channel.

In order to properly use sports equipment you need to have some knowledge. You need to learn how to squat correctly.

Barbell squats are a basic exercise. They activate the work of several muscle groups, but most of the load falls on the main muscles of the legs. Additionally, the lumbar region and abdominal muscles are involved.

When performing one exercise, different groups are simultaneously loaded. This approach can provoke the growth of muscle mass throughout the body.

When you squat, you experience an increase in muscle mass. All muscles located in the lower part of the body take part in this. During the exercise, you can adjust the load. A standard barbell squat involves:

• Quadriceps;
• Gluteal muscles;
• Soleus muscles;
• Hamstrings;
• Calf muscles;
• Synergists;
• Abdominal muscles;
• Back muscles.

Technique for performing squats with a barbell on the shoulders

Several rules must be followed in order for the exercise to bring the desired result.

The position of the legs should correspond to the width of the shoulders, the toes point forward, you can spread them a little. This starting position can be called classic. When starting to master barbell squats, this option will be the main one. In the future you can experiment. If at the moment of squatting you lift your heels off the floor, you can add pancakes. But this does not bring any benefit. Imagine walking with special supports on your heels.

Grab. Usually a closed grip of the bar is used (position b in the figure). The distance between your hands on the bar doesn't really matter. It is necessary to take into account that they must be located symmetrically from the center. This is necessary so that you do not lose your balance while squatting.

When squatting with a barbell, you need to look slightly above the horizon. This allows you to maintain the correct position of your neck and keep it straight. If you lower your eyes, your neck will automatically bend. When performing an exercise with such a posture, there is a risk of developing osteochondrosis or injuring the spine. Remember not to look at the floor when squatting.

You can hold the barbell on your shoulders, shoulder blades, or front deltoid. There is no universal rule here, and everyone chooses something different, usually this is the golden mean - on the shoulders. When positioned on the shoulders, the entire load will be distributed between the back and legs. Such loads are used in fitness and bodybuilding.

Starting position and downward movement.

Place your feet shoulder-width apart with your toes pointed slightly outward. To remove the bar from the rack, use a closed bar grip and place the bar on your neck in the rear deltoid area, then take one step back from the rack. When squatting, keep your back straight with a slight tilt forward, this will reduce the load on the spine.

You need to look straight ahead. During squats, the buttocks will protrude back, and the knees should not protrude further than the feet. It is necessary that the main load is borne by the leg muscles and the movements are smooth. When performed correctly, the exercise will engage the back and front muscles of the thigh, buttocks and lower back.

Squat depth. You can perform the exercise until it is parallel to the floor or go lower. Many are of the opinion that parallel squats reduce the load on the knee joint. This effect will only happen if you squat freely - uncontrollably, and if not, then the load will be quite large. By squatting deeply, the muscles of the buttocks and thighs will participate in the exercise, and with this version of squats, the effectiveness of the exercise increases.

Begin to rise up, pushing your heels off the floor. Straightening your legs, return to the starting position. Repeat for the set number of repetitions.

When moving the barbell up and down, you need to monitor your breathing. When moving down, inhale, and when moving up, exhale. You need to sit down smoothly and not spring back, and rise as well. In the upper position, you need to leave your legs slightly bent and fix this moment. The number of repetitions of the exercise depends on your training and the weight of the barbell used.

Main types of squats

There are several main types of squats. They require compliance with certain rules in order to achieve the desired goal. Let us introduce you to how to take the starting position and perform the exercise:

Squats for beginners. Beginners can use chair squats. Take a standard starting position. During the execution, use a chair at the moment when your torso becomes parallel to the floor, you sit down on the chair.

If you have good physical fitness and have mastered the basic exercises with a barbell, you can try wall squats. Take your starting position - your feet are shoulder-width apart, your back is leaning against the wall, and you are holding a plate in your hands, which you need to press to your chest. When you squat, hold for a few seconds until your thighs are parallel to the floor. With a fairly heavy load and maintaining the tempo of the exercise, you will have all the load on the anterior thigh muscle.

This is the same exercise as the classic squat. The starting position will be similar. The main difference is in the position of the legs, i.e. in the classics it is shoulder-width apart, but here, as you understand, the position of the legs is narrow. When performing the exercise, place most of the load on the anterior thigh muscle, while the posterior one will play a supporting role. Due to the fact that the position of the legs is narrow, the movement will not work at full amplitude, i.e. It will not be possible to sit down to the floor, and that is why the back of the thigh will not receive the load that it receives in a classic squat.

The technique of squats in the Smith machine is very similar to regular squats, but there are significant differences. To begin, you need to set the bar at a comfortable height for you (it should be such that the bar is located just below your shoulders). Next, you sit under the bar, take it with an overhand grip and straighten up. Place your feet slightly wider than your shoulders and 20-25 cm further than your hips. The pelvis is pulled back, the back should be strictly perpendicular to the floor. Take a deep breath and sit down, moving your pelvis back. You need to sit just below parallel. As you exhale, push yourself up using only the strength of your legs and buttocks.

Attention! When performing, you need to look straight ahead and maintain the natural deflection of the spine.

Take the standard starting position. The bar will not be at the back, but on the front deltoid. To perform such squats you need to have some experience. This exercise works the abdominal, thigh, calf, and gluteal muscles. The load on the back and the possibility of knee injury are reduced. You do not lean forward, and the lumbar region does not strain. While performing the exercise, look straight ahead. The starting position will be standard, the only difference is the location of the bar. Elbows are forward. Squat slowly, while your chest should go to the front. You choose the depth of the squat yourself. Start the upward movement from the chest, without helping yourself with your elbows, raising them even higher.

Do squats hurt your knees?

If you have not had any injuries to the knee joint and follow the exercise technique, you don’t have to worry. But in order not to cause harm, you need to follow a few rules:

• Be sure to select the weight of the barbell for squats. Increase the load gradually. There is no need to immediately try to bring it to the maximum;
• Be sure to do a warm-up and warm up your muscles;
• Squats should be performed smoothly, avoid jerking and sudden movements;
• You need to squat to an angle of 90 0. In this position, the muscles receive maximum load on the legs and buttocks.

Are squats good for girls?

It is necessary to take into account the goal that the girl pursues when performing squats with a barbell. With the right load, you can pump up your buttocks, their shape will become rounded, and your leg muscles will tighten. This exercise is popular among all athletes and people involved in sports not on a professional basis. It causes a large expenditure of energy, is good for weight loss and strengthens muscles.

If your goal is not to increase leg muscles, you can adjust the weight of the barbell. But a prerequisite is compliance with the technique of performing the exercise. Damage can be caused by injury caused by performing squats incorrectly. But this also applies to men.

If a girl has chronic diseases associated with the internal genital organs and any other complex diseases, consult a doctor before choosing physical activity in the gym. If we talk about the dangers of exercise and the possibility of ruining your waist, then this is not a true statement. Barbell squats can make your figure beautiful, and the development of certain muscle groups depends on the load applied. Therefore, you can perform squats only with a bar or light weights. Without barbell squats, a visit to the gym will be incomplete.

The effectiveness of any exercise depends on its correct execution.

First of all, you need to prepare properly. The bar must be removed from the rack correctly. It is better to bring your shoulder blades together and squeeze it with your hands very tightly, while taking a deep breath and taking two steps back. Elbows should be directed towards the floor, chin pointing towards the chest, take another breath and begin to squat smoothly.

It is necessary to use the correct pelvic delivery. Make sure that when squatting, your hips go back a little faster than your knees. This will reduce possible pain in the knees. Try to load the gluteal muscles and tendons that are located under the knee. This will allow you to do deep squats.

One of the most common mistakes is squatting shallowly. Unless you have a leg or knee injury, be sure to maintain the correct squat depth. The front of the thigh should be below the height of the kneecap. When asked to do a partial squat, the depth can be reduced, but you don't have to do it all the time. You will not be able to achieve your goal to the required extent.

Barbell squat video

Summarizing

Barbell squats are aimed at strengthening the legs and buttocks. With proper technical execution, you can avoid injury and achieve the desired results. We recommend that you follow these tips and success will be guaranteed. Girls do not need to worry that their figure may deteriorate; to do this, choose the necessary load. Barbell squats can target many muscle groups and even small stabilizers. To date, there is no more effective exercise for losing weight and bringing muscle mass into the desired tone.

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