There are about as many variations of this exercise as there are body types. This article explain why doing power squats is necessary for you must also say that squats done correctly do not harm the knees, but, on the contrary, strengthen them. So do not get away with it anymore.
Barbell Position Lifters use a low barbell position while squatting – the bar is placed about 4cm below the top of the deltoids – just above the rear deltoids. In this position, the bar moves along the optimal path. Sure, there are people who find it easier to squat with a high barbell, but for most, it is not easy.
Usually, with a low barbell, much more weight can be used and is much easier to control. When squats with a low position of the bar, the athlete gets more development of the buttocks and extensor muscles; with high – quadriceps. You also need to ensure you ankles are not over loaded. It is better to know how to wrap ankle sprain to avoid any uncomfortable situation.
The position of the barbell on the racks
This is your personal choice, but remember that the more work you put into removing the barbell from the racks, the less energy you will have left for the exercise itself. Use as little movement as possible when exiting the stances: each step wastes energy. Do not forget that you have to put the bar back on. The squat rack seems a lot farther after a hard set.
Hand position Hand
position can affect your performance. The narrower the grip, the more synergistic muscles (stabilizing muscles) of the upper body are connected. The trapezium, rhomboid muscles, supraspinatus, infraspinatus, teres major, teres minor and latissimus dorsi are connected. People with flexibility or wrist problems usually use the exercise wide grip. When the arms are wide apart, control of the bar is impaired.
Head position
This is where most experts agree with each other. The head should be raised, the shoulders are pulled apart, and the chest is protruded. This position will keep your back straight, preventing injury and not compromising leverage. In many sports, it has been observed that the body instinctively moves in the direction that the eyes are looking. When your eyes look down, you involuntarily lean forward. It is best to keep your gaze on the wall somewhere at eye level when you are standing, and not look away from it throughout the movement.
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Legs staging Leg
staging is an area of continuous disagreement. There are people who squat a lot with a wide stance, and there are people with a narrow one. It is best to start squatting with feet hip-width apart, and then find the position in which it is best to work without losing shape. The socks should be pulled apart 45 degrees. This allows for a more even weight distribution and gives a better base. When squatting, 75% of your weight should be on your heels.
Shoes
Regular trainers are not the best choice for the lifter. Good high-top basketball shoes with good instep exercise support. Squatting in regular sneakers can be dangerous for the ankles due to lack of support. High-heeled shoes isolate the quads and indirectly reduce optimal strength development.
Speed
The speed of lowering and lifting depends on physique and experience. Always make sure the weight is controlled throughout the entire movement.
Depth
Suggest to squat slightly deeper than parallel (position in which the top of the beur (at the hip joint) is just below the top of the knee). By dropping lower, you put unnecessary stress on your knees. If you squat below parallel in training (which is not recommended), control your weight and do not change directions too abruptly.
Belt
The weightlifting belt is designed to protect the lower back. It is best when the belt is as wide in the front as in the back. Do not use it during light approaches; try to wear it only at maximum or near maximum loads. Lightweight sets without a belt allow deep abdominal muscles to get the load without exercise overloading the back
