The Skill: How to Do Squats
Here we look at how barbecue back squats work, the classic version of squat.
What do you want?
Clean clear white bar, weight plates beautifully aged squid rack. If your gym deserves salt, there is no shortage of them.
How to do it
1. Make the correct settings.
Make sure the rod is securely positioned in the hooks. The bar should rest at the level of the upper chest, not at the level of the shoulders. This will make it easier to get on and off the rack when it's time to make the set. Usually, squat cages have safety pins that can be placed at a height according to your preferences; adjust them so that they are just below the lowest point the bar reaches during your squat. (This level will vary depending on your height and how deep you squat.)
2. Exercise without load.
Before manipulating the bar, go through the movements of the squat and pay attention to your form. Try a few different foot locations (start with just a little wider than shoulder width) and you'll see what you feel best and also allow you to keep your feet flat throughout the movement. Once you find a comfortable position, remember it - you will use the same position when squatting with a bar. It is also important to move your body before squatting. Try to prepare according to this exercise:
3. Stand facing the bar and hold it with both hands.
Most people like to hold a stick with their hands placed a few inches out of shoulder width. Hold on tight and lean under the bar to place it on your back. As you do this, create a "shelf" on which the bar will rest (using the upper catchers), pushing the shoulder blades together and having a proud chest. Make sure the rod is set in the fleshy part of the trap, not higher on the neck.
Place your feet in your preferred squat position and hold them flat on the ground. Push the rod outwards with your hands (as if trying to tear it).
4.Dig deep. Aim your eyes a few feet in front of you on the floor.
If you are in front of a mirror, focus around the level of the knees of your reflection. Take a deep breath and spread your lungs down to your stomach. Tighten your abdominal muscles and maintain this tension while moving - in this case, it's okay to hold your breath.
5. Lower the body.
Pretend you're about to sit in a chair by pulling your hips back as your knees bend. This will keep your heels down and keep you stable. Think about stretching your knees to keep them in line with your feet as you descend; this will also make room for your butt to move down. Aim at the buttocks so that it is below knee level, and try to maintain a high upright position with your upper body.7. Lift your body. Stum to your feet to get back to the upper position. Near the top you can finally release that big gust of air. You have just performed a successful back squat.
