Squat Tips
SQUAT. What is it?
Squat with weights is one of the basic exercises of strength training. It works directly on the muscles of the thighs, muscles of the hips and glutes, and strengthens the bones, ligaments and tendons of the legs and hips. Considered for a long time a vital exercise to develop strength and volume in the muscles of the legs and buttocks has been the subject of considerable controversy in recent years, due to the accusations of several coaches that the squats increase the probability of suffering lumbar injuries and of the knee.
Consequently many authors suggest that this sport is practiced in a modified form of the squat. Other authors, however, dispute the claims of risk and defend the use of the traditional way of practicing the squat, using a better technique
The Squat is one of the three movements that integrate the lifting of power. It is excellent exercise for the development of the legs and training under this sport is considered the main one to define it.
When doing Squat it is very important not to wear recreational sneakers because it causes greater dorsiflexion of the ankle and causes discomfort, as opposed to using special shoes for lifting weights.
To practice this sport the Squat or weightlifter must bear in mind that he must wear suitable shoes that give him stability, comfort and that are also resistant to all kinds of tests, weight and that does not disturb the ankle.
The Squat as it is practiced?
The Squat should train better in the following way:
The basic movement should always be done in an upright position. You usually train with weight, either by holding it in your hands or by placing a bar with crossed weights on the trapezius muscle, behind your neck. The movement is performed by flexing knees and hips to lower the body to the floor without losing verticality, then returning to the upright position.
Depending on the level of descent, you can speak of a half squat, where the muscles do not get parallel to the ground, the squat completes, the muscles finish the descent parallel to the floor, or deep squat, the muscles pass from the parallel as if they wanted to sit in the floor, to lean on ankles and twins.
In these weightlifts the more you descend, the better the effect of training. Most of the effect is obtained in the range of motion between the half squat and the full squat. The majority of authors defend that, for a greater increase of muscular mass, it is necessary to approach the deep squat as much as possible. Although other coaches advise that you exceed the final position of normal squat during the descent.
Squat variants
To train the Squat with lifting weights there are numerous squat variables, depending on the material used or the way of execution.
Back squat
The athlete must first have a good attitude rather than fitness. A bar is held on the back, crossed over the trapezius muscle in the area of the base of the neck. In lifting power is located in a lower position, to get more support surface, while in weightlifting is usually hold the bar in a higher position, in an initial position more like a two-stage lift that was made behind the neck. These variables receive the respective names of low bar and high bar.
Front squat
The weight (usually a bar) is placed on the front of the body, through the clavicle and the deltoid muscle, either with the hands holding the bar in a normal way, with the arms crossed and the hands on the bar, holding it against the body. For both cases the back must be kept straight and without bending during the whole movement, the elbows as high as possible to keep the bar in place. It involves less risk to the back, but can move less weight than with a back squat.
Squat over the head
Here the bar is held over the head with the arms extended, as in the movement of torn. As in the front squat, the back is loaded less, but you can work with less weight. In return, it also involves the muscles of the arm and especially the deltoids.
Zercher squat
As in the CrossFit the athlete must duck. The movement begins with the bar on the ground. It rises up to the knee with a movement of dead weight, to support it on the thighs. Then the arms are placed under the bar, holding it on the inside of the elbows. The incorporation is done, and it is repeated in reverse for the descent. It is a painful movement for the arms as soon as the weight used increases.
Back squat
It is known as Hack Squat, the bar is held with hands behind the back, invented in the early 1900s by a professional wrestler named George Hackenschmidt.
Squat without weight
Known as Sissy Squat, it is performed without weight or by holding a dumbbell or disc between the legs or on the chest, starting from the upright posture. He bends his torso back while bending his knees forward. A support, bench or wall can be used to maintain balance.
Single leg squat
It is done in the normal way where it should be done with a raised leg without contact with the ground.
Split squat
Single-leg squat in which the leg that does not work, instead of rising on the ground, leans on it a few steps behind the lifter, as if it were a static lunge.
Bulgarian squat
Very similar to the split squat. But with the foot that does not work supporting on a platform at the height of the knee of the other foot. It forces the trunk to work harder to maintain balance.
Indian Squat
It is performed without weight; the ankles are lifted off the ground during the descent and the weight of the body rests on the fingers. The knees pass well in front of the fingers in flexion.
Jumping squat
It is known as plyometric exercise, usually performed without weights, in which the performer jumps in the air at the end of the extension phase
