SQUATS WITH BARBELL
SQUATS WITH BARBELL
Doubtlessly squats with barbell on the shoulders is the best-known exercises to develop the entire body, to improve the health, increase the energy, improve the function of the inner organs and quickly grow the muscular mass.
Barbell squats is the move when the athlete can lift maximum weight. World records in this move are somewhere at five hundred kilograms mark or even exceed it! The effectiveness of the squats is indisputable. If I were offered to perform only one exercise, I would choose squats from the entire set.
Barbell squats and testosterone
One of the most important ideas of modern bodybuilding is increase of natural (endogen) testosterone production with the help of exercises. Which exercise contributes most to testosterone production? Correctly – squats!
Barbell squats and traumas
Keep in mind that even the most durable knee joints can become source of continuous pains when you perform regular squats without required warm-up. Independently on the knee state it is recommended to have qualitative warm-up when you work with significant weights. Besides these, in order to work safely and progress, you will need a safe and permanent partner and equipment: racks for squats with safety limiters (in case if, after all, it “crushes down”).
Barbell squat rule: big weight at squat barbell = big legs. Start with very small weights and don’t increase them till you are sure that your technique became unimpeachable. At the same time start “pumping” the back performing inclination with the barbell on your shoulders and hyperextension twice a week (the load should be also increased step by step). Such a fundamental approach to the case will allow you to convert “killer exercise” into something useful.
Squats with barbell on shoulders
This exercise doesn’t have analogues by its effectiveness of mass and strength gain of all the four heads of quadriceps. In some degree the muscles of buttocks and the back also work (but significantly less when compared to “sumo” squats).
While squatting, pay attention that your chest is puffed out and the shoulders are deployed. Performing each rep in this way, you will unlearn to lean forward too much. Ideal is to perform classical barbell squats with ideally straight back absolutely not leaning forwards. Practically only the shorter athletes may perform this, however, independently on body constitution you should tend to minimize inclination of the body forward.
Implementation. Barbell squat technique.
Approach the squat rack and grasp the bar with medium grip (some wider than the shoulder width). After that strain and straighten out the back and take the bar from the rack. The move should be performed tightly abutting the floor with the entire foot. When you rose the head, keep the back straight, bend the legs and squat so deeply that the upper surface of the hip is parallel to the floor. The posture “legs at shoulder width” will help you in general quadriceps improvement. At the same time wider feet position will allow you increase the load to the inner part of the hips and the narrower one to accentuate the load on the outer part of the hips.
Strength squats (powerlifting barbell squats)
Powerful basic work for all muscles of the upper part of the body. Buttocks, back muscles, inner part of quadriceps actively take part.
Features of the exercise and squat technique
The most effective exercise for buttock muscles shape improvement. Namely this type of squats allows working with biggest weights and involve the largest number of muscles and at the same time the load to knee joints is minimized due to performance features. On the other hand, “sumo” technique places high requirements for the muscles in the lower part of the back and that is why it is recommended to additionally reinforce this region with such exercise like “hyperextension” for the protection of the spine.
Approach the barbell and grasp the bar with narrow grip (toes are some wider than shoulder width). Place the bar at the back, approximately 10 cm lower than for the normal squats. Take the barbell off the rack and move one step backward. Put the feet approximately 10 cm wider than shoulder width, placing the toes to the outside at approximately 45 degrees angle. Start moving the pelvis down and backward, at the same time folding the legs in knees (without pushing your knees forward!) and inclining the corpus forwards. In its lower point the inclination of the corpus is approximately 45 degrees, the back is ideally straight, the pelvis is maximally pulled back. When the squats are performed correctly and the load while the feet are on the floor will be on the heels.
Half-squats or partial squats
Performing the exercises with heavier weights and decreasing the load for the lower part of the back and knee joints.
It is better to perform this exercise in strength frame.
The move is performed in the same manner as the classical squats or “sumo” squats but you descend down shallowly (halfway, one third or even one forth of the amplitude).
Isolated improvement of the lower part of quadriceps.
At first the prototype was known as “Sisyphus squats” called so for Ancient Greek character. The offered move is an alternative for unbending the legs in the trainer while sitting… “Sissi” squats are a real find for the athletes during vacation, business trips and other forced breaks in regular gym visits.
Stand up right and place your feet to the width of 1015 cm (вероятнее всего ошибка, 1015 см = более 10 метров ;) ). Take the bearing with one hand in order to maintain balance. Rise on tiptoes, push the pelvis forwards, pull back the head and shoulders and start bending till the knees almost touch the floor and the heels almost touch the buttocks. Then turn back to the initial position.
Barbell squats in Smith gym
Intensive improvement of leg muscles with the possibility of their additional isolation and load decrease for knees or lower part of the back.
Squat performance in Smith gym is safer and more comfortable because the problem with balance totally disappears. Pushing out the feet and placing them in parallel, you will be able to magnificently isolate quadriceps in the area closer to the knee. At the same time the load for the loin will decrease because you will not incline the corpus.
Put the hands at the bar and go under it, placing the barbell on your shoulders. Then straighten up and take the bar off the support. Rotate the bar so that the hooks do not interfere with up-down moves. Perform the squat till the upper part of the hip is parallel with the floor and then come to the initial position.
Squats with barbell on chest
Intense “pumping” of quadriceps at minimum load for buttocks and biceps of the hips.
Exercise features. Squat technique
Some experts tell that the exercise also allows distinguish and make the relief of the quadriceps line.
Approach to the rack and place the shoulders under the bar. After that cross the hands and put the hands on the bar and then take it off the rack and make a step away. Like for usual squats hold the back ideally straight and the head should be some raised. Descend till the parallel (the upper surface of the hips is parallel to the floor) or some higher and come to the initial position.
The hard squats till the parallel are a vital necessity! Otherwise, it is simply impossible to “make” mass, shape and leg relief! Consider the advices from Arnold Schwarzenegger who said: “Legs should be trained super hardly, with killing intensity. On the other hand, consider: it is impossible to train till “failure” at every workout. Train legs on the first day of the split, immediately after the rest day. Morally you are ready for the hard work and your muscles deposited enough glycogen – why not to train the most complex and, most probably, the most “lagging” part of the body.