Without a doubt, Squat is the king of all exercises. Because it’s a compound movement (nearly every joint and muscle is involved) and we can apply very heavy loads, it stimulates the production of anabolic hormones: Human Growth Hormone and Testosterone.
This exercise is magnificent, unique, the best of the best. It doesn’t train only our muscles. It trains our respiratory, nervous and cardiovascular system to the extreme. Without squatting you’re not training to your full capacity and you’ll never reach your maximum potential – imagine driving a car in the first three gears only.
Squat is great for developing the strongest part of our body – leg muscles: glutes, quads and hamstrings, however lower back and abdominals are very much involved as well. It’s a ‘must do’ exercise for any bodybuilder, strongman, powerlifter, cross-fitter or even volley-ball player. It’s essential if you really want to grow.
To perform a SQUAT:
- Get into the power rack or squat rack, place the barbell on your shoulders, below the neck. Grab a bar with an overhand grip as close to your shoulders as possible. Squeeze shoulder blades together and push your chest out.
- Lift a bar from a rack and stand with shoulder width stance, toes pointed slightly outward.
- Bend at your knees and hips like you were trying to sit on a chair. Go down until your hips are below your knees. Don’t bent forward, keep your upper body upright.
- Fire your glutes and legs to return to starting position.
Don’t round your lower back. Your knees have to follow your feet however sometimes they might try to bent ‘inward’ on a way up. Don’t let them do that. If it happens push them outwards like you were trying to spread the floor apart with your feet.
To maintain the proper position during the exercise:
- keep your feet flat on the floor,
- put the weight on your heels, don’t let them come off the ground,
- squeeze shoulder blades together
- push your chest out,
- keep abdominals tensed,
- lower back slightly arched,
- all your back muscles must be kept super-tight during whole movement.
I’ve found a few links which might help you to learn it:
I believe it’s not possible to do this exercise with a proper technique on the beginning. It might take weeks or months to master it but once you will and you’ll squat regularly, every part of your body will grow and all your lifts will go up.
Don’t start too heavy. If you are a beginner you might even start with an empty barbell and add some weight every week.