barbell back squat

This multijoint exercisealso known as a compound exercise—helps strengthen the quadriceps, adductors, and glutes; it also challenges the hamstrings, spinal erectors, and abdominals. Maintaining the correct form is key to protect the spine from injury.

the big picture

Proper coordination and mechanics are crucial here. Engaging the core increases stability and control and prevents lower-back strain. Start off with a low weight and only increase the load when you’re comfortable with the move.

Beginners can start with 4 sets of 8–10 reps; discover other variations and other targeted sets in the training programs.

PREPARATORY STAGE

Unrack the bar and stand with it resting on the tops of your shoulders. Push down into the floor to prepare your spine. Take small steps back, one foot at a time, to get into the starting position, feet shoulder-width apart.

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stage one

Breathe in and, with core engaged, push your hips back to begin the squat. Flex at your knees, keeping them in line with your feet as they move forward. Slow down as you approach the bottom position; your thighs should be roughly parallel to the floor.

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ANTERIOR-LATERAL VIEW

Upper body and arms

The muscles of the upper back, shoulders, and arms play a key role in helping stabilize the upper body during the back squat’s large range of motion. Think about creating and maintaining tension in these areas during the entirety of the exercise to help protect against injury.

Legs

The quadriceps, glutes, and adductors will be the main movers, while the hamstrings and calf muscles will help stabilize the pelvis and knee, respectively. This lowering-into-the-squat move is an eccentric action. This exercise can place large amounts of tension across many tissues of the lower body.

stage two

With your core engaged, breathe out to push against the floor, keeping your spine neutral as you extend your legs at the hips and knees to return to the starting point. Reset your breathing and pause at the top of the rep. Repeat stages 1 and 2.

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