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.
To practice perfectly the Squat with lifting weights it is advisable to perform a deep inspiration just before starting the descent movement, to block the breathing and not to expire until the end of the ascending phase, in this way the thorax musculature is tightened, making it easier Keep your back straight during the weight lifting exercise.
To train the Squat with lifting weights there are numerous squat variables, depending on the material used or the way of execution.
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.
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.
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.
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.
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.
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.
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.
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
Appropriate clothing for Squat workouts
The best shoes to practice Squat or squats
As mentioned above, the correct shoes should be worn to avoid discomfort or major damage to the foot. The squat shoes should provide enough stability and of course comfort
The Uzafit company offers ideal Squat shoes with Adidas level quality and Nike the best price when it comes to needing a pair, Uzafit offers different models and colors for men and women who every day strive to maintain their figure and health.
According to a study by Rudi Meir and his colleagues at the University of Southern Cross in Australia. Dorsiflexion is the movement that reduces the angle between the foot and the shin. The researchers also observed that dorsiflexion increased in athletes who lifted more weights. This study has important implications without universal or practical application.
Those who do Squat prefer to use a special shoe like the one that brought to the market the Adidas brand that allows the athlete a greater dorsiflexion and more grip of the hip during the squat, like others prefer also shoes Converse type almost that for the same reason for the Adidas.
However very high athletes or those who do not execute them with a good technique have to use a posture where the quadriceps dominate the exercise, in this case they prefer the use of powerlifting shoe for their elevation in the heel.
If when lifting weights they execute the squats badly you can move the hip incorrectly and put too much stress on the spine. A good shoe for squats should make the foot firm on the ground, have a good arch and support the foot that offers a stable platform during weightlifting.
This case happens just like when we talk about running in a competition in the Olympic, we worry about which shoe to trust for a better performance and which is the best for this activity. The same thing happens with other sports and even specific exercises. In this case we focus on which is the most appropriate footwear, looking at the kinetics and muscle activation, when training Squat.
You can start by saying what kind of shoes are not the most appropriate, and these are running shoes. Training in the weight room, especially if we do it with free weights, with running shoes is not the best idea.
Why this type of shoes is not appropriate is because it does not help with the type of work or training. Above all they have cushioning in the heel, because they make the foot is in an unstable position and therefore, not very beneficial when lifting. The material of the sole, in addition, usually is quite white, reason why it does not help at the time of creating a base or to favor the proprioception of the foot.