Simply Squat to Do Your Legs Justice

Simply Squat-Amer “the hammer” Kamra

Plain and simple, if your not squatting, your not doing your legs any justice.
Squats are exceptionally important in a training program for everybody, no matter your level of fitness, no matter your goals. Why do many people avoid squats? Two reasons: they are hard, and many of us don’t know how. Of course squats are difficult if you never attempt them. Remember how hard it was to bench press when you first tried? Many of us attempt squats, and never bother again because we simply don’t know proper technique.

It’s important to squat using proper technique, to maximize results, as well to prevent injuries from developing. Progression occurs in steps, therefore a good starting point is using ones own bodyweight.

5 STEPS TO A SUCCESSFUL SQUAT
1. Initial position: Stand with your feet slightly more than shoulder width apart, pointing your toes outward very little.
2. Maintain a slight bend in your knees, to ensure constant tension is being placed on your muscles. (If you straighten your knee, the load transfers from the muscle onto your joint, furthering the likelihood for injury patterns.)
3. Place the barbell behind your neck, just below your traps
4. Take a step backwards, removing the bar from the squat rack, take a deep breath and slowly descend straight down into a seated position, until your quadriceps are parallel to the floor.
5. Drive up from your heels to the initial position.

Common Squatting Mistakes
• Looking downwards-Select a focal point straight ahead or upward to keep your body in a postural equilibrium so that your back does not round out.
• Not engaging core muscles-Flex your abdominal muscles, and glutes.
• Being controlled by the weight- Maintain constant resistance on the eccentric(downward) phase of the movement
• Knees-over-toes- Imagine yourself sitting back down on a chair behind you.
• Restricting RoM(Range of Motion)- RoM is vital. Always go down to the point where your quadriceps are parallel to the floor, anything less is not beneficial.
• Holding breath-Inhale on the way down, and exhale on your way up
• Driving up from toes- Driving from your heels assures constant tension on the hamstrings, quadriceps, and glutes to maximize the workout

Beginners should perform anywhere from 12-25 repetitions as building stabilization endurance is the target. With muscle growth as the primary focus, perform 8-12 repetitions. Squats are the king of exercises for your legs, and should NOT be ignored. No matter your fitness goal, include them into your regimen for optimal results.