07/09/2024
BARBELL SQUATS
Barbell back squats should be in every strength training program. If you can't physically perform a barbell squat it's important to have some alternative movement. This compound exercise has many benefits and will improve your overall strength development. It targets major muscle groups, including your quadriceps, hamstrings, glutes, and lower back muscles. It can lead to many improvements in your physical health. Build more muscle mass in your lower body than with a bodyweight squat. Burn a significant amount of calories which helps in weight loss and metabolic boost. Improve balance and coordination by engaging core muscles, helping to increase stability and strength in the abdominal and lower back. It will help perform other compound exercises such as deadlifts, bench press, and lunges. Releases hormones like testosterone and growth hormone and stimulates muscle growth in the legs and glutes, increasing muscle mass and definition. Enhances lower body power, improves performance in other sports or physical activities, and mimics natural movements like sitting and standing, making daily life tasks easier and reducing your risk of injury. Improve hip, knee, and ankle flexibility and mobility while increasing bone density from the weight-bearing nature of squats, reducing the risk of osteoporosis bone disease. All these benefits are possible by performing the exercises correctly and knowing the importance of using a weight that you can control and maintain proper form throughout the entire movement.
HOW TO SQUAT (BARBELL)
To perform a barbell squat. Start by standing with your feet shoulder-width apart. Take a deep breath before un-racking the weighted barbell. Use an overhand grip to hold the barbell on your upper back just above your shoulder blades. Maintain a straight back and chest-up position as you hinge at your hips and lower your body through a full range of motion into a squat position until you're at least parallel or slightly below parallel to the ground. Return to the starting position by exploding back up driving through your heels, and extending your hips and knees simultaneously. As you finish the movement squeeze your glutes and quads at the end of each repetition.
NOTEWORTHY
Always warm up before squatting to prepare your muscles and joints. I recommend starting with a lighter load to focus on your form before progressively adding weight to the barbell. Not following the proper form can increase your risk of injury or loss of maximizing the benefits of the barbell back squat. There's always room for improvement and different techniques. For me, I sometimes have to remind myself to breathe. I hope this information helps you with your fitness journey.
