Sunday, 17 January 2010

Squat Form

Now with any exercise form is extremely important, by keeping the correct form throughout a lift you are ensuring you will not injure yourself and that you are giving the specific muscle group the best possible workout. This is most evident in one of the big lifts called the squat so squat form is very important.

The squat is one of the big compound moves, for this reason it is also the best exercise for training all the muscles of the legs. One of the issues with the squat is that many people do not lift in the squat correctly thus causing possible injury to their lower back as they put more strain on the back thus causing the legs to do less work. In essence this means that the legs aren’t getting such a good workout and the back is straining under the position and weight put on it.

The first thing to mention on squat form is that the lower you go in the lift the better training effect you are going to get…have you ever heard the term “Ass to grass” well its true this is the best way to train the squat.

When carrying out the lift you should bend the knees and hips to lower your body down, during this the back should be kept straight and your knees should not move forward past your feet throughout the lift.

The most common mistakes people have are lowering themselves to quickly causing and moving the torso too far forward both of these increase the force on the back, especially the lower back region which can cause injury.

Deep squat or shallow squat

There are terms for squat types; these are deep squat or shallow squat.
The deep squat is a squat whereby you squat below parallel (over 90 degrees or thighs below knees). This type of squat is the legal requirement in a powerlifting competition.

The shallow squat is one where you don’t reach the parallel before pushing back to your starting position.