Exercise The Right Way - The Back Squat
by Rick
Mitchell
zone3
Other articles in this series looked at a number of exercises, mainly
from the perspective of developing a comprehensive muscle building
program. Sometimes we take things for granted, especially when it comes to
performing the basic exercises that constitute the core of most
bodybuilders' training regimes.
It is useful, therefore, to
describe in detail the processes involved in actually doing these
exercises. This will help beginners to start out using the correct
techniques before moving on to potentially more dangerous heavy weights.
If it also helps more experienced lifters to redress some of the little
faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at the back
squat.
MUSCLES TARGETED: gluteus maximus, semimembranosus,
semitendinosus, biceps femoris, vastus lateralis, vastus intermedius,
vastus medialis, rectus femoris
STARTING POSITION
Grasp the
bar with a closed pronated grip.
Step under the bar and position the
feet parallel to each other.
Place the bar in a balanced position on
the upper back and shoulders.
Hold the chest up and out.
Pull the
scapulae toward each other.
Tilt the head slightly up.
Extend the
knees and hips to lift the bar.
Take one or two steps.
Place the
feet shoulder width apart, even with each other with the toes pointed
slightly outward.
This is the starting point for all
repetitions.
DOWNWARD MOVEMENT
Allow the hips and knees to
slowly flex.
Maintain a flat back, high elbows, with the chest up and
out.
Keep the heels on the floor with the knees aligned over the
feet.
Keep flexing the hips and knees until the thighs are parallel to
the floor.
UPWARD MOVEMENT
Extend the hips and knees at the
same rate.
Maintain a flat back, high elbows, with the chest up and
out.
Keep the heels on the floor with the knees aligned over the
feet.
Keep extending the hips and knees to return to the starting
position.
Repeat or finish set.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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