6 minute read
Author Greg Goodrem
The BEST Exercises!
If you didn’t already know the answer then you need to get this exercise into your routines!! It is known as the King of exercises!
This is a fundamental exercise and the engagement of so many muscles when done correctly!
Why is it a back squat? Don’t get confused there are several other types of squats such as the following:
- Front Squat
- Split Squat
- Single Leg Squats
- Pistol Squats
- Plie Squats
- Jump Squats
- Goblet Squats
- Sumo Squats
- Overhead Squats
- The list does in fact go on 😱
So anyway regarding ‘Normal’ Squats or Back Squats are known to help:
- Building & Repair Muscle on Your Entire Body – Squatting triggers the release of a lot more testosterone and human growth hormone which can help in repair of other muscles as well as have gains in the legs.
- Burn More Fat – So with the help of growing and repairing muscle this has a lot more of a calorie burn after training and could increase your metabolism to burn an extra 300-400 calories daily and beyond.
- Improve Balance– As we all age balance on your feet is important and without strong enough legs which engage the core you will certainly be better off with doing squats against not doing squats.
- Prevent Injuries– By training the legs with squatting it also trains the stabilising muscles, strengthen ligaments and tendons, these can be the root of future injuries so when squatting is done right then you’ll hopefully stave off any injuries that could occur round your lower limbs.
- Performance in Life Will Improve– So everyday tasks will be better because of the effects of the above benefits but also if you are competing in a sport you can guarantee squatting will help assist in producing more power to either jump higher or run faster.
So how to do a decent Squat:
- Safety (Use clips and a squat rack of some description)
- Position yourself middle of the bar and ensure the bar is rested on the fleshy part of the upper back.
- Place your feet hip width apart (no wider than shoulder width).
- Brace your abdominals and maintain a neutral spine.
- Initiate Squat by bending from your hips and knees simultaneously .
- Lower yourself down under control and try to get at least to inline with your knees. (Comfortable range of motion is important)
- Try to keep your knees in line with your toes and heels flat to the floor throughout.
- Drive through thighs to lift yourself upwards and breathe out through the sticking point.
How much weight: Start light and high reps and gradually increase the weight on the bar till you get a sweat on.