Wednesday, 14 May 2008

Performing The Squat

Many people know the squat and either do one of two things, neglect to carry out squats in their training regime or carry them out with really bad form just to look like they are lifting heavy weights.

The squat is one of the three exercises of Powerlifting and an important movement in many of the exercises in the world of weight lifting so its interesting that many a visitor to the gym neglect this important exercise.

When performing a squat you are primarily working the quads and glutes but you are also using the hamstrings, calves and to a lesser extent the lower back as secondary muscles.

There are many types of squat but the main squat carried out is just called the squat (other variations have extra names in the exercise such as Bulgarian squat or Hack squat).


Equipment - Barbell bar, power cage and weights

Preparation - Hold bar with an over hand grip about shoulder width apart with the bar held (not resting) at the back of the neck and your feet about shoulder width apart.

Movement - Bend your legs at the knee and hips so you lower your body towards the ground while keeping your torso relatively upright and your back straight, once you have lowered to a reasonable level reverse the movement you have made to return to a standing position...again keeping the back straight...very important as we dont want injuries!

Reps/Sets 8 to 12 reps for 4 sets

Below is a video showing the correct form for the squat exercise