How to practice Barbell squat?

Barbell squat is a way to exercise leg STRENGTH, and the effect of persistent exercise is excellent, but do you know how to practice barbell squat well? Do you know its action essentials and training skills? Let's take a look together!

If you want to practice barbell squat, what do you think is better? Do you know the skills that can help you do barbell squats and the matters needing attention?

Action essentials:

Practitioners can choose to stand shoulder-width or shoulder-width with their feet open, hold out their chest and tighten their waist and abdomen, and put the barbell behind their neck or in front of their neck with both hands.

Tighten the waist and abdomen, bend the knees slowly, let the body's center of gravity fall to an angle of 90 degrees or less, then stop for a while, then concentrate the STRENGTH of the leg and hip muscles and quickly return to the starting position.

Training skills:

Tighten the waist and abdomen during the action.

Don't let your knees exceed your toes during the movement.

Inhale when squatting, and exhale when standing up.

When the barbell squats heavily, it is suggested that the companion should be on one side to protect it, because the heavy barbell squats are dangerous practice movements.

Watch your barbell squat

Putting the bar is actually a very particular thing. The different position of putting the bar directly determines two different squat techniques, one is the high bar squat and the other is the low bar squat.

Lifting the bar: First, make sure that there is nothing wrong with the posture of lifting the bar (the shoulder blades are retracted, the upper back is tightened, the barbell falls on the trapezius muscle, and the spine remains neutral. Don't deliberately hold out your chest, which will easily make your lumbar spine overstretch). Stand with your feet side by side and your hips under the barbell! Then take a breath, tighten your abdomen (it feels like your stomach is an iron wall), and then stand up in one fell swoop. Keep your upper back and core in a tight state.

Squat movements mainly train the largest and strongest muscle groups of the human body, including the strongest quadriceps femoris and the second strongest and largest gluteus maximus. According to statistics, more than 200 muscle groups are involved in the squat.

Lift the barbell steadily and then start to move backwards! Create space to perform actions. Keep it steady, then take a few small steps back and adjust the distance angle you need. You should remember one sentence: "The feeling you need is that you are holding the barbell!"! Instead of a barbell holding you down! "