Deep classic squats. Barbell squats: proper technique and working muscles

One of the most effective exercises you can do is squats. Damn, this is just about the best exercise for legs, buttocks and calves. Various types of squats work the thighs, glutes, quads, hamstrings, and calves, as well as the abs, shoulders, and back.

The perfect squat is a symphony for the muscles of the whole body. They build muscle well (especially with weights and barbells) and burn fat thanks to their high energy intensity (read: a lot of calories burned). But how low should you go? Figuratively speaking, of course.

The ideal squat is a deep squat where the hips drop below the knee. Some call them "ass to grass." Deep squats use more muscles and burn more calories. They are especially good for building a nice, strong butt. Did I tell you that many girls like strong butts that look cool? And this is so! But this is not the only benefit of deep squats, for which, by the way, preparation is necessary. Without a strong core and high mobility, the risk of injury when deep squats with or without weights increases significantly. As one of my friends says: “If you don’t squat deeply, you don’t squat at all!” Of course, there are some types of squats that should be done with a 90-degree hip-to-shin position, such as Bulgarian split squats, but these are not what we'll be talking about here.

Are deep squats bad for your knees?

No! Contrary to popular belief, below-knee squats are not bad for your knees. Recent research from American medical journals has shown that in terms of direct impact on the knee joint, there is no difference between shallow squats, squats with thighs parallel to the floor, and deep squats.

In fact, deep squats can increase knee stability. Most of the connective tissue in the knee is made up of two ligaments: the anterior cruciate ligament and the posterior cruciate ligament. Research shows that the deeper you squat, the less pressure inside the knee joint. This is a great way to make your legs stronger. Several studies have also shown that parallel squats with heavy weights are less effective than deep squats with lighter weights. The gluteal muscles are 25 percent more engaged during deep squats than during any other squat.

How to do deep squats?

Carefully. Deep squats are more challenging and, if performed incorrectly, riskier than standard variations. Treat this with understanding - this is not a biceps curl, everything is more complicated here. There are a huge number of joints and muscles that work together over a very wide range of motion to perform this action. This is why you need to pay special attention to things like mobility, flexibility, stability and coordination. Of course, this may seem like bullshit for beginners and some kind of paranoia, but believe me, injuries are an extremely dubious pleasure. There is no need to hope for the Russian maybe; under the Soviets, by the way, weightlifters trained to perform the basic elements with minimal weights for three months. And they were not weaklings!

1. Mobility

Mobility is defined as the body's ability to complete a task without the assistance of other muscles or movements. This is also called compensation. Remember how you tried to do, say, any free weight exercise, provided that you took a little more weight. On the last approaches, your body begins to reflexively push the projectile upward or in the desired direction. This is compensation. With such a complex action as a deep squat, you need to do without compensation.
This requires flexible ankles, hip flexors and knees. Work hard, get a massage, take a relaxing bath.

2. Prepare your body

After a full warm-up, which includes dynamic stretching, try doing a few free squats. The heavier the weight, the more important it is that the muscles of the torso, shoulders, and upper back are able to interact well with each other, creating high-quality support for the weight. Bend your hips, tighten your abs, squeeze your glutes, and engage your upper back. This will happen when you squeeze your shoulder blades together and pull your elbows down, or when you pull the bar down a little while squeezing your shoulder blades. This helps stabilize your body position and makes it clear that you are using the right muscles.

3. Start squatting with minimal weights

Squats with your thigh parallel to the ground give you the ability to lift more weight, but deep squats involve more muscles. To begin with, I recommend that you start with no weight at all or with a light body bar. Then move on to an empty bar. And then increase the weight. The main thing is that the squatting technique is correct.

Deep squats are an incredibly valuable tool for building strength and losing fat. The main thing is to do everything right.

Squats are the most productive exercises, and by mastering the correct technique for performing deep squats with a barbell, beautiful volumes can be achieved much faster. Let's consider a set of exercises and the technique of performing them.

Work of muscles and joints

Knowing the structure and functions of muscles, you can avoid injuries and provide the necessary load.

When squatting, the following muscle groups work:

• quadriceps (that is, the quadriceps femoris muscle, which is responsible for straightening the legs at the knee);
• the gluteus maximus muscle, the function of which is to straighten the torso and move the legs back and to the side;
• calf muscle, which provides balance;
• back and abdominal muscles;
• thigh biceps.

Despite the complexity of the technique, it can be noted that for women this type of squat is the most effective, as it allows you to achieve quick and desired results.

But still, this type of exercise should be approached wisely so that the legs do not look pumped, because the main load when performing falls on the front surface of the thigh.

Important!If you come to the gym for the first time, under no circumstances try to use the exercise machines on your own; it is better to contact a trainer, he will help you create a training program that is suitable for you personally, which will make your sports activities much easier.

Benefits and harms

The advantages and disadvantages of this type of exercise should also be outlined to clarify why it should be done and how it differs from regular squats.

The advantages include:

• strengthening during the process not only the gluteal muscles, but also the muscles of the back and abdominals;
• increasing endurance;
• the number of muscles worked is much greater than in regular squats;
• Correct execution of this type of exercise has a positive effect on posture and expands the chest, saturating the body with more oxygen.

As for the shortcomings, the following can be highlighted:

• the complexity of the technique, which will require not only serious physical training, but also stretching, flexibility and good coordination;
• Deep squats are not recommended for people who have or have suffered a knee injury, as this type of exercise can destroy and stretch the knee tendons, which can weaken the knees and cause pain.

Did you know?The absolute record in bare squats was set by American Don Reinhodt. The weight he took in 1975 was 423.5 kg.

Variations

Let's look at various variations of this exercise, the addition of which will diversify the training program and contribute to greater progress.

With its own weight (that is, without weights):

When squats with a barbell, the entire lower part of the body is involved, which is an important component for the full and harmonious development of muscles. Below we will look at the correct technique for performing this type of squats.

Did you know?212 reps with a 100 kg barbell in 25 minutes is the result of a world record set by Sergei Rachinsky.

With dumbbells and a kettlebell, the squat technique is not much different from the classic one with a barbell, since the same muscles are involved in the work. An undoubted advantage is that this type of exercise does not overload the spine, so it will serve as a good replacement for a barbell.

The Smith machine is ideal for beginners as it provides basic muscle training and reduces stress on the spine. Loads the muscles of the buttocks, thighs and arms during presses. Can serve as an alternative to a barbell, but not on a permanent basis.

When working out on this simulator, you don’t have to worry about balance, because the emphasis is on the bar, which is in a vertical position. It should be remembered that although this exercise machine is most popular among women, it is not a complete replacement for the barbell and its effect will be less.

Correct technique

Let's look at how to properly perform squats with a barbell.

Important!The best position of the barbell during exercises is in the middle or slightly below the middle of the trapezius, that is, slightly further than the shoulders, which will relieve pressure on the shoulder blades.

1. First of all, we correctly position the bar at shoulder level. We approach the bar with our backs, then placing it on the upper back, with the elbows pointing down. If it is difficult for you to hold the barbell in this position, then its weight is excessively large. The chest is as open as possible, shoulder blades together, toes slightly apart, chin up.
2. As we inhale, we slowly squat, trying to keep our thighs parallel to the floor and our legs not beyond the line of our toes. The position of the spine also matters - it must be perfectly straight; it is better not to turn your head in different directions, otherwise neck pain will appear.
3. As you exhale, we smoothly lift up, starting from the pelvis and ending with the body, using our knees very carefully so as not to cause unnecessary stress on them. During breaks, do not relax, maintain the correct breathing rhythm and tense your abs.

How to Avoid Injury

The wrong approach to business can cause pain and damage to joints and muscles.

1. Before starting any workout, the muscles need to be warmed up, that is, warmed up, which will significantly reduce the risk of stretching and tearing.
2. Watch your back and breathing: your back should be straight throughout the entire workout, and in no case rounded, otherwise there will be a 100% injury. To maintain balance, the direction of your gaze is important - it should be directed straight or upward. You can’t neglect your breathing technique: while inhaling, squat, while exhaling, rise.
3. To protect yourself from problems associated with your back and knees, you should wisely select the weight of the equipment, do not overexert yourself, and if the pain intensifies, immediately replace or stop the exercise.
4. You cannot squat barefoot - you must wear shoes specially designed for sports.

Playing sports is impossible if there is no appropriate physical preparation. You can get it by doing the simplest of exercises - deep squats. Despite their simplicity, they simultaneously give the body a sufficient workout.

To achieve your goal, it is important to choose the right execution technique.

It is useful for a novice athlete to learn about the benefits of squats and possible harm.

By doing them, the athlete involves the maximum number of muscles in the work. No other exercise can compare with them in terms of sports load. They train the hips and lower back, pelvic muscles. In addition, they normalize hormonal levels, improve metabolism, giving the body the opportunity to build muscle mass.

Deep squats during morning exercises charge you with energy for the day.

It is no coincidence that the normalization of hormonal levels was mentioned. Proper squats are an impetus for the production of testosterone, a hormone that is responsible for the growth of muscle mass.

Scientists have found that testosterone levels increase with the load that the muscles receive. During such training, it spreads to a large number of muscles.

The harm of deep squats

But, despite the benefits of squats, they are harmful for people with spinal diseases.

If performed incorrectly, you can injure your knee, or even worse, your spine. Spinal hernia is a complex disease that brings a lot of suffering. Therefore, those starting training and those who are not considered new to the sport need to work out the technique.

Proper deep squat technique

The main thing is not to rush: the load is increased gradually. Start with a small number of repetitions, adding them as your training level increases.

Activities that involve doing squats are attractive because you don’t need to go anywhere—you can do deep squats at home. Activities that involve lifting and lowering your own weight are unlikely to build muscle mass. But they will help reduce excess weight, increase endurance and fitness.

• Do the exercises without sudden movements, making sure that the back remains straight. You need to extend and bend your legs slowly. Do not tilt your head - look straight ahead.
• The deeper an athlete squats, the more benefits they bring to the muscles. You can do squats in the morning, while exercising, during the day, or during an intense evening workout. It is recommended to conduct training every other day, performing 5 sets at each lesson, consisting of 20-30 repetitions each.
• If the exercises are done in the morning, there is no need to break your own record. Their task is to charge the body with energy, and not to make it tired. For morning workouts, it is recommended to perform 2 sets of 10 repetitions.
• If after an intense workout your muscles ache or your legs feel weak, this is normal and there is no need to be alarmed: your legs have received the necessary force and now need rest for a day or more.

Performing squats at home does not have to follow a strict pattern. Everyone is given the right to invent their own, based on their goals. If the goal is to increase endurance, select the optimal number of repetitions, which are performed at a high tempo.

In terms of execution, the deep squat is a technically difficult exercise. Here the barbell places a load on the upper back and, in addition, on the body. The muscles of the lower body also feel the tension from above. The stance helps distribute weight evenly throughout the body. This load requires experience and physical training. Beginner athletes are not recommended to do deep squats due to possible muscle strain.

Load utility

Performing the exercise helps not only increase the range of motion, but also engage the lower back and all the leg muscles. Strength training is used to increase the endurance of the leg muscles and gain muscle mass. A deep squat helps develop the muscles of the buttocks, so the exercise is often included in the training program for girls.

The maximum load goes to the quadriceps; the gluteal muscles and the back of the thighs also work. If you combine this with additional weights on the barbell, you will get a good workout of the back muscles and tension of the entire muscle atlas.

The load is not performed for speed, since the quality and maximum muscle tension are important here. A deep squat can be included in any training program, because here the load affects different parts of the body.

Runtime

Although each load is responsible for the benefits of certain muscle groups, some exercises are better performed at a high level of preparation and with an understanding of technique. The squat is suitable for athletes who engage in weightlifting. The deep is included in their competition programs and is considered a basic exercise indicating the level of training.

To increase overall performance in strength training, the load is performed by powerlifters. Although the load is not included in the competition plan, systematically performing and alternating the exercise with other loads helps create and maintain the desired muscle tone.

To gain mass in the quadriceps, bodybuilders are also advised to perform the load. If endurance increases in the process, then you can add other exercises to the load to pump up the leg muscles, since this is the key indicator of strength. The choice of the number of squats and repetitions depends on what goals the athlete sets for himself.

Girls often do exercises for the gluteal muscles, but if done frequently, the leg muscles can also be pumped up. It is better to perform the exercise no more than once a week.

Cons of Execution

If there is poor stretching and flexibility in the hip joint, you should not perform a load; this can be traumatic. Also, if you have no idea about the technique, you can seriously harm your body in the process.

Heavy squats with a barbell create a large load not only on individual muscle groups, but also on the entire musculoskeletal system. As a result, stretch marks and tendon ruptures occur. Of course, the usefulness of the exercise is great, but it is not worth performing it without prior preparation and increasing endurance.

Choosing too much weight makes it difficult to follow the technique, violation of which leads to bad consequences. Active deep squats put stress on the knee joints, which can also lead to problems.

Possible danger lies in squatting and bending your knees at an acute angle. If you can do this without weight without problems, then additional load leads to pain and injury. Special sports equipment does not always help solve the problem. Therefore, without a certain level of endurance, it is better not to perform loads.

Avoiding disadvantages

Any problem can be solved if you prepare for it. In the case of the deep squat technique, you need to strengthen the muscles as much as possible by loading them with light weights until they are able to support the knees enough that the squat does not cause pain.

Therefore, athletes actively hone their technique for several months and work with a small load before the process of increasing it begins. If an athlete has been injured previously, then you should not continue training without consulting a doctor.

It is also important to assess the strength of the body. Experts recommend performing squats under the supervision of a trainer to avoid soft tissue stretches and damage to the kneecaps. There is no need to immediately take on a lot of weight, the main thing here is the quality and technique of execution.

Correct grip

The technique of performing a deep squat begins with preparing the place. The barbell with the selected weight must be installed on the supports, having previously adjusted them to the level required for normal lifting.

With your knees bent, you need to sit under the barbell, grasping it tightly with your hands. The stance should be tight - your feet are slightly wider than your shoulders. The feet in this position are located strictly under the bar. The shoulders and elbows are pulled towards the body to create additional support and support for the body.

The position is considered correct for lifting the barbell. Place the bar on your shoulders as securely as possible. You should feel tension on your back and slightly below your back. If your knees become heavy or your legs begin to tremble, then you need to choose a lighter weight.

A lot depends on the grip. In a squat, it should be wide so that the elbows rest normally on the body. This will help to correctly distribute the load across muscle groups and will not create unnecessary stress on the legs. Be sure to perform the load in a weightlifting belt to further support the muscle corset.

How to do it right

Performing a deep squat for girls and men is no different in terms of technique, but the difference is manifested in the weight and number of approaches. For men, the load can be performed more often to pump up the muscles of the legs; for girls, it is advisable to do the exercise once a week for the gluteal muscles.

The technique for men consists of the correct grip and placing the bar on the shoulders. The squatting process is as follows. After removing the bar from the support, place your feet shoulder-width apart and, without raising your arms (elbows remain in the same position), begin to perform a squat. Do this gradually, pulling the body back.

If you have no experience in such an exercise, you can do the load in a Smith machine; the supports will help you not to fall back. During the process, the back should be straight and the lower back motionless.

The bottom point will be reached when the biceps touch the calves. After this, tense the muscles as much as possible and gradually return to the starting position (maximum point of relaxation - straightened knees). Continue as many times as necessary. The technique for performing a deep squat for girls is the same, it is absolutely no different.

Errors and omissions

Beginning athletes want to quickly take on a heavy load. If the body is not yet prepared, then this will have to be abandoned. Otherwise, the body may not be able to cope with this and the result will be an overload.

Attention is also paid to the number of approaches. You can’t do more than three so that the muscles don’t tear. Some athletes begin the exercise without a training approach, which serves as a warm-up element. This leads to rapid fatigue.

You cannot perform the load too quickly, this has a negative effect on the cardiovascular system. You definitely need to take breaks.

Before starting, it is important to warm up your muscles and perform cardio exercise. Muscles must be toned. During the process, be sure to monitor your breathing. This will help you feel better and work at your chosen rhythm.

In order for the growth of muscle mass to be stable, it is necessary to take sports vitamins and special nutrition elements. This will help increase endurance and enhance muscle regeneration after exercise.