Barbell Squats – Tips and Techniques to a Better Squat

Barbell Squats Tips and Techniques to a Better Squat

Barbell squats are probably one of the most difficult exercises to perform correctly and are often butchered beyond recognition by most people. The old saying "form first" could not be more true when performing this exercise. However, most people put weight before form in an effort to stroke their ego and impress their onlookers. Putting your ego before form on barbell squats will eventually catch up to resulting in severe lower back and knee pain or even torn ligaments.

Follow the tips below to improve your barbell squats:

1.) Align your hands using the same bar grip you use when you perform your one rep max on bench press (this works for most people). Going with too wide of a grip can cause the barbell to roll down your back possibly causing injury. Going with too close of a grip can put a lot of stress on your wrists, elbows, and shoulders.

2.) Try to set the bar in the dip between your medial and posterior deltoid. Depending on how much muscle mass you have this can help keep the bar stable and in place at all times.

3.) Your chest should look flat in the mirror in front of you at all times during your squat. By flat, I mean the same way you see your chest as if you were standing upright in front of the mirror with good posture.

4.) Squat to where you upper thighs are parallel with the floor. It's best to use a mirror at your side to gauge this because the mirror in front of you can make it look like you are much deeper in the squat than you actually are.

5.) Your stance should be shoulder width or slightly closer. This will help you to isolate your quads and take some of the weight off of your spinal erectors at the bottom of the repetition.

6.) Barbell squats are one of the few exercises where you should actually hold your breath at the bottom of the rep. Start by taking a deep breath before slowly descending to the bottom of the rep. By the time you are at the bottom of the rep your lungs should be at their fullest and holding as much air as you can. Keep holding your breath all the way until you are about five inches from the top of the rep then exhale and repeat. This will help fill the cavities in your torso ultimately helping stabilize your spine and preventing back injury at the bottom of the rep.

7.) Make sure you have plenty of flexibility in your calves or you will not be able to perform a barbell squat correctly. Not enough flexibility in your calves will cause you to lean forward onto your toes at the bottom of the rep eventually causing back injury. Take the time to stretch your calves every day to gain more flexibility.

8.) Always push with your heels. This will help you isolate your quadriceps and take much of the weight off of the arch of your foot. Putting this kind of weight towards the front of your feet can cause caved arches. Try to wear a shoe that offers some arch support for your feet when doing any kind of heavy leg exercises.

9.) Wear a belt when performing heavy barbell squats. This will keep your abdominals tight throughout the entire set which will help stabilize the spine. Make sure your belt is nice and tight and worn fairly low on your waist.

10.) Wrap your knees on your heaviest sets. This can prevent you from going too low on your squats and injuring or tearing a quadriceps muscle. It's important to not use knee wraps like springs by using momentum to bounce up and down at the bottom of your rep.

If you implement all ten of these tips you will more than likely need to lighten the load on your next squat day. It may also take quite some time to build back up to a weight you have used in the past without using these tips. Just be sure to stick with the techniques and you will eventually be squatting more than you ever dreamed of and have the legs to show for it. Just remember that bodybuilding is not about the weight, it's about the form and building a well balanced and muscular physique. Patience, hard work, consistency, and perseverance will ultimately prevail in the sport of bodybuilding.

POST COMMENT

How Can I Win Him Over Completely and Commit? 7 Tips You Absolutely Need to Make This Happen Easy To Use Unique Article Wizard Tips To Earn More Expert Tips for Renting your First Apartment on Rent Tips for Cheaper Apartment Lease Renewals for Tenants Hair Coloring Tips and Tricks Step Away from Cancer ------Useful tips in eating habits may save your life Tips Regarding How to Cope with Menopause Gout Pain Relief Tips to Advice You Some Gouty arthritis Should I Approach a Guy Who Is Out of My League Or Not? 7 Really Vital Tips You Must Know Eye Beauty Makeup Tips | How to Makeup your Eyes to make Beautiful How Do I Become So Attractive That Guys Can't Resist Me? 7 Tips You Need to Read Right Away Hydroponics Tips – To Bust Out of an Agriculture Plateau Suede Boot Maintenance - 10 Tips to Keep Your Suede Boots Looking Their Best