Lane Norton, a powerlifter and bodybuilder with a degree, spent many years studying biomechanics and squatting techniques. Use his instructions and recommendations, learn to squat correctly, and one day you will become the proud owner of gigantic legs!
I used to be an ordinary guy with thin legs. Why? Because he didn’t squat. I came up with new excuses, just not to squat: it is harmful to the spine, knee joints suffer from squats, the exercise is too difficult. To run away from squats and calm my conscience, I did all the other leg exercises, but the muscles stubbornly refused to grow.
One fine day, I’m tired of all this. I was tired of thin legs and set a serious task: to learn how to squat with a weight exceeding 225 kg. After many years of hard training, careful planning, studying the intricacies of the technique and biomechanics of the exercise, I reached the goal. My one-shot maximum in squats is 300 kg. And I am pleased to state that thanks to the work done and the kilotons of raised weight, my legs no longer look like matches.
If you want to build strong and powerful leg muscles, remember one rule: you must squat!
Attention to detail!
Equipment always affects the result, especially when a heavy barbell is lying on your shoulders during the exercise. Let's talk about the elements of equipment that will help you achieve high results.
The main task of sneakers or tennis shoes is the uniform distribution of body weight and depreciation of the foot. In powerlifting, we don’t need all this. During the squat, you push off the ground, and the laws of physics say that at this moment the counteraction force comes from the support. What happens when shoes with cushioning are on their feet? An object appears in a closed mechanical system that steals part of the kinetic energy from you. In addition, in such shoes it is more difficult for you to control the position of the body. If you squat in sneakers, you know that your knees often fall inward, and in general you are not so confident on your feet.
I recommend using shoes with hard soles. Regular sneakers are a good choice, but I prefer powerlifting shoes, or weights. The advantage of the calipers is that they have a very dense sole with a small hard heel.
With a slightly raised heel you will occupy a more ergonomic position and can be repelled by the heel and the middle of the arch of the foot. It’s more efficient.
Do I need to use a weightlifting belt? Yes, in squats, he can play the role of a secret ingredient. A solid belt will become a kind of fulcrum for your body, fix the lumbar and help keep your back in a neutral position.
The opinion that the weightlifting belt weakens the muscles of the back is very far from the truth. Science shows that the use of the belt does not weaken, but strengthens the muscles of the body, because the belt gives them support, which you can lean on and from which you can push.
The problem is that many athletes fix the belt too low. The weightlifting belt should not hang around the waist, its place around the abdominal wall, for which it will become support and support. Find the point at which the tense abdominal wall extends forward as far as possible, and fasten the belt at this level.
I advise you to buy a tight curved belt with a width of at least 10 cm and a thickness of at least 10–13 mm.
Knee Pads and Knee Braces
Knee pads and knee braces retain heat and provide additional support to the knee joints. I like the usual elastic knee pads that look like a sleeve. They can be quickly pulled and removed just as quickly without unnecessary effort and body movements. In addition, there is evidence that the knee braces create excessive pressure on the patella.
I am pleased to know that I and only I lift the barbell, and in the new personal record there is no merit of knee braces.
Many of you rub your hands in chalk. The chalk absorbs moisture, and you get the opportunity to hold onto the bar tighter. However, since the bar rests peacefully on your shoulders during a squat, there is no urgent need for chalk on your hands.
However, if you are crouching with a low fixation bar, chalk can come in handy. It will help you keep the bar on your back and prevent it from spinning. So I recommend taking a large piece of chalk and rubbing their back. Do not be afraid to stain your T-shirt with chalk, especially if you are going to take heavy weight.
If during the squats you fix the barbell at the level of the trapezius muscles, the wrist straps can not be used. But if you prefer to fix the bar lower, at the level of the rear deltas, you will need them. Wrist straps will fix the wrist and help to avoid pain in the wrist and elbow joints.
Many athletes wrap their wrist straps too low, which is wrong. From the wrist straps located at the level of the brush, little help. To provide reliable support to the joints, you should cover the area above and below the wrist joint with the straps.
Preparation for work
Stand under the bar and lock it on your back in the desired position. Remember, your center of gravity is on the same plane as the center of the foot, and your working weight should remain in that plane. Take a deep breath. Squeeze the buttocks and push the pelvis forward to remove the bar from the stops.
After you removed the shell, you can move away from the rack. I do it in three steps, because it is simpler, more efficient and more reliable. After removing the bar, let her calm down, do not rush to go back. When you are ready, take a small step with one foot. After fixing the foot in a stable position, take a slightly larger step with the second foot. Finally, rearrange the first leg so that both legs are on the same line.
Now you can adjust the stop position. I do not recommend putting your feet too close together or too wide. Position your feet as if you were about to jump from a place.
The next important point: do not turn your feet too much. If the pivot angle approaches 45 degrees, you went too far. In fact, giving your feet an optimal position is very simple: as soon as you remove the barbell and take your starting position, tighten your gluteal muscles. This will naturally turn the feet at the right angle.
Most athletes give too little oxygen to the muscles while working with large weights. Before squatting, imagine that this is your last breath, and after a second the whole room will be filled with water. Taking a deep breath will help you tighten your abdominal wall and enable deep abdominal muscles. In addition, with a deep breath followed by holding your breath it will be easier for you to keep your back in a neutral position.
After taking a deep breath, tighten the abdominal muscles, move the abdominal wall forward, but do not exhale. At the same time, do not try to “squeeze” the abdominal muscles, but as if push the abdominal wall out. Imagine that I want to punch you in the stomach. What would you do in this case? You would be tensed. Do the same while squatting. The abdominal wall helps stabilize the lower back. Be sure to make sure she is tense.
Many refer to squats as movements up and down. In fact, it is also moving forward and backward. Gather full lungs of air, tighten your torso muscles, connect your gluteal muscles, and begin to move your hips back. Sit between your legs.
Using the muscles of the hips, buttocks and lower back, you use the strongest and largest muscle masses of your body. If you do everything right, then, having reached the bottom point, you will need to begin to rise naturally.
When you start the climb, think not only about moving up. Compress the gluteal muscles and direct your hips forward. Even if you're halfway there, block the urge to jerk up and keep thinking about moving your hips forward.
After squatting, tighten your gluteal muscles. This will help you perfectly align your spine and hips in the same plane with the barbell.
When you are down, turn your knees out so that they look in the same direction with your toes. Do not let your knees fall in or go forward. The movement of the knees forward stretches the calf muscles, which causes you to lean forward. What does this lead to? If you lean forward too much, you risk bending your back, which is very dangerous.
In addition, moving your knees forward can force you to stop ahead of time, and full amplitude squats are needed to maximize strength and mass.
I constantly hear how tutors demand from their wards that they keep their back straight. In general, this is correct, but there is one caveat. Even if you really want to keep your back upright, the angle will vary depending on your physique. If you have long thighs and a short body, you will have to lean forward more to crouch deep enough and hold the barbell above the center of the foot. It will be easier for people with short thighs and a long torso to remain in a position close to vertical.
No matter how much you lean forward, keep your back in a neutral position. In neutral, your back stays straight even when you lean forward. Danger arises when you make the so-called pelvic "nod" and round your lower back.
Squatting is deemed deep enough if your hip joints fall below your knees. My opinion is to squat as deeply as possible without risking injury. Of course, it’s more difficult for people with long legs to sit deep enough without a pelvic nod. However, almost everyone is able to learn how to perform fairly deep squats.
In any phase of the squat, the bar must remain in the plane that passes through the center of the foot, or be in close proximity to this plane. In this case, the barbell is directly above your center of gravity, and you can transfer maximum force from the legs to the barbell.
Of course, even if you succeed in really good squats, the bar trajectory may not be perfectly vertical. Everything is fine. However, keep in mind that the smaller the deviation of the projectile from a given plane, the more effective and simple the movement will be.
3. Bar fixation level
Most likely, most of you fix the bar at the level of the trapezius muscles. For many, it’s really easier to squat with a high fixation of the bar, moreover, it is more convenient and easier to keep your back straight. However, there are athletes who prefer to fix the barbell lower.
With low fixation, the bar drops 5 cm below the trapezoid to the level of the rear deltas. This position is considered less convenient for the muscles of the shoulder girdle, but the huge advantage of low barbell fixation is that for most people it gives an increase in power. With a low fixation of the bar you start to squat with a slight inclination forward, most importantly, do not forget to keep your back straight during the descent.
To fix the bar in this position, use the narrowest grip. Put the barbell on the trapezius muscles, as with high fixation, and let it slide down onto the next ledge. When the bar stops, you will feel it. Here and fix it.
What is the best option for fixing the projectile? I advise you to try both options. As a rule, stocky people are more likely to have a high fixation of the barbell, and people with long legs and a short body may like to fix the projectile at the level of the deltoid muscles.
Squats for posture and improving the spine
In fact, the squats that we will disassemble have the same characteristics, but we will not use the extra weight. With the help of such squats, you can not only improve your body, improve the muscle tone of your legs, but also prepare yourself for squats with extra weight, and mainly with a barbell on your shoulders.
What are these squats?
I want to immediately note that not all will be able to do this option of squats. You should already have at least some basic training. That is, leg strength is needed anyway.
Of course, most likely you already know how to squat, but this type of squats will further improve your technique. The fact is that in this exercise the load is distributed just perfectly.
If you squat this way, with the equipment that I will talk about, then you will be able to do absolutely any squats, and there will never be any difficulties with the technique.
I also want to say about the spine. What kind of advantages do we get here?
First, let's talk about technology so that you can more clearly.
The technique is actually quite simple, but, as I said, it is very effective.
1. Face the wall by touching the toes of your feet, knees, chest and palms. Straightened hands raise up.
2. Legs should be set wide enough. The technique of setting is used as in squats plie.
3. Get down until your hips are parallel to the floor. Then return to the starting position.
4. To the very important points of technology, we include the fixation of all the above points. That is, during squats you must slide along the wall. Socks, knees, chest and arms must not be torn off.
Let's go back to improving posture and improving the spine.
The fact is that during such squats, the spine is very well straightened, and this helps to improve posture and improve the spine, as you understand.
During the day we sit, stand, are in the wrong position. This squat option returns the spine to its correct position., and all sections of the spine are straightened, forming one straight line.
It is clear that the more often you train in this way, the better you get the result.
You can train even every day, but not to failure. In this exercise, you should mainly focus on the technique, not the number of repetitions. Keep that in mind. 5 approaches for training will be enough. Published by econet.ru.
P.S. And remember, just changing our consciousness - together we change the world! © econet
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