4.2 How do I Squat?
Description
This article is from the Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly and Craig R. Sadler with numerous contributions by others.
4.2 How do I Squat?
The key to Squatting is Form. If your form is great then this movement
will have only benefits. If your form is poor then you will have
serious injuries.
The key to getting good form in the squat relies on three things:
(i) Stretching. This will get you limber enough to get the correct form
during the movement. The stretching that needs to be done is for
-Calves (so no heel support is needed)
-Hamstrings & Lower Back (to help keep back straight)
-Groin (to help keep a wide stance during squat)
NOTE: Support under the heels is often required by many people for
squatting, but this is actually very dangerous on your knees IMHO.
Flat-footed squatting is also more productive since you aren't as
shaky on your feet. This still means wearing shoes with a regular
heel.
(ii) Technique:
Taking the bar in a power rack, place the bar low on the traps.
Step out from the power rack.
Using no heel support, with a wideish stance, and head up;
lower yourself slowly until your thighs are parallel to the ground.
In this bottom position, pause momentarily as you DRIVE your feet
into the ground to get back up. In the bottom position your back
should be straight but will be slightly bent forward.
The less the bend forward, the less danger on the back.
During this ascent - Keep your head up and this will help keep your
back straight and near upright. Also make a major effort to keep
your knees from bending in.
Do this with high reps for best effect (15-20 reps).
Take 1-2 breaths between the early reps.
Later as the Squat gets hard try for 3 HUGE breaths (sucked through
teeth) between reps. Later you will need 10 or more breaths to get
to 20 reps, but this is the kind of effort that builds serious muscle.
(iii) Slow Buildup.
Most people find it difficult to get correct squatting form with their
current weight as it involves too many factors to get form right
(head up, knees wide, watch your back etc. etc.). For these reasons and
for people who are new to squatting I would advise learning the Squat
from scratch while doing the Leg Press or whatever to keep the Quads
strong.
Start off with _just_ the bar. Practice the Squat twice a week, for
4-5 sets since the weight is so light. Make a very serious effort
to get your form right and stretch as outlined above every day to
get your muscles limber enough.
Add 5lbs at every workout and keep your form 110% perfect.
As the weeks pass, you will need fewer sets (2-3 per workout).
Then the effort to get to 20 reps will become evident, but FORM
must be the focus still.
Then drop to squatting once a week when you begin to squat to failure.
Use a few sets, since the squat can be very brutal if done right for
high reps and high weight.
Add at most 2-5lbs a week when squatting to failure (whatever you can
handle and still keep form perfect).
Continue to:
My Books
