Body Banao

Squat is the numero uno exercise in strength training. It is the only exercise that uses your body as single piece. If done thrice a week, it will change your body dramatically. However it is also the most difficult exercise to perform by using proper technique.

Squat is an exercise where you bend from your knees with the bar on your back till the hips go below the knees, when seen from the side. There are various versions of squats. Some most common ones are:

Olympic Squat. Bar high, close bearing & deep.

Front Squat. Barbell kept on your front shoulders.

Overhead Squat. Squat with the bar held overhead.

Why Squat? Uses every muscle: legs shift the weight, abs & lower back support, upper-back remains tensed, arms grab the bar.

Increases  Muscle. It allows you to use heavy weight, putting more stress. This stress produces a hormonal reaction: higher testosterone levels, leading to more muscle.

Leg Strength. Squats make your legs stronger by exercising them through a full range of motion. It is useful in sports as well as in daily life.

Hip Flexibility. Though hip flexibility is necessary for Squats, once you develop this flexibility, performing Squats will maintain it.

Knee Stability. Squats done properly, with the hips below parallel, reinforce your knees.

Squats & Knees. The statement “Squatting deep is bad for your knees” is a myth commonly propounded by those who hate squats.  They recommend your hips should not go below knees. This is erroneous and dangerous. This is because the knee is strongest if it is totally flexed or extended and not when it is at the intermediate angles. Partial squats simply make your knees and quads stronger but don’t work glutes and hamstrings. So always squat below parallel.

Squat & Security. Use a Power Rack. Place the safety pins at the height the bar is in the base Squat position. Begin light, increase the weight slowly. Use proper technique.

Placing The Bar. Position the bar in the Power Rack to around mid-chest level. Place your feet immediately belo the bar. Squat below the bar & lift it on your back. Tighten the whole body & move up to unrack the bar. Step backward and then squat.

Tips for squatting safely:

Chest lifted. This prevents rounding of lower back rounding & helps tightening of your upper-back.

Look ahead. Look ahead as downward look can round your back and looking up can hurt your neck.

Bar Placement. Place the bar on the muscles of your rear shoulders at the top of your shoulder-blades beneath the bone.

Grip Width. Narrow grip helps in tightening your upper-back.

Thumbless Grip. Keep your thumbs above the bar, adjacent to your fingers, to help align your wrists inline with your forearms.

Taut Upper-back. Move your shoulder-blades closer. It will provide the bar a robust support to rest on.

Elbows Back. Prevent them from moving forward while Squatting. It will avert elbows injuries.

Foot Width. Don’t use a narrow width for the low bar Squat. Separate the heels by shoulder-width.

Toes Outward. Your toes should be pointed out at around 30 degrees. They must always follow the knees.

Weight on The Heels. Curve your toes up if required. Don’t put weight on your toes. Press from the heels.

Squatting Down. The next step is squatting down. Hips are the key to the low bar Squats.

Hips Back. Just like sitting on a chair. Hips must go back first, very far back. If you experience problems, you may have taut hamstrings. Perform the Squat Stretch.

Knees Above Toes. Don’t allow your knees to move forward in the lowest Squat position. Knees above the toes, not outside.

Knees Out. Don’t let your knees cave in, as it can lead to knee injury. Force your knees out.

Go Parallel. Your hip joint must be below your knee joint. Ask someone to check your depth or record yourself. Avoid Partial Squats.

Squatting Up. Your hip muscles are extended once you hit parallel. Utilize that stretch to come up from the base. Avoid loosening your hip muscles or bouncing off your knees. Your hip muscles must be tight..

Hips Up. If your hips shift forward, your knees will also shift forward. Steer your hips upwards straight out of the base.

Press Your Glutes. Glutes are the source of the power. Press your glutes as hard as possible while steering your hips up.

Use force From The Heels. Bend your toes up if required. Your heels must remain on the floor. Exert pressure from the heels.

Knees Out. Similar to the method used for going down.