The barbell squat is the single best mass building and power trainging
exercise. The squat exercise is the king of lower body exercises. It is a tremendous compound movement that
works the whole lower body.
Muscles worked
Primary stress is placed on the quadriceps, the buttocks, and the spinal erectors. Strong secondary sress is placed
on the hamstrings, trapezius, and abdominals. The abdominals help the torso support the heavy load.
How to perform the barbell squat
The barbell should be resting on the squat rack about 4-6 inches lower than shoulder level. Step under the bar and
positon yurself in the center. The bar should rest across your shoulders, at the base of your skull, on top of your
traps. Grip the bar wide, midway between your shoulders and the end of the plates on the bar. Stand sraight up
lifting the bar off the rack, and step backwards. With your feet shoulder with and while keeping your back straight
slowly lower the weight into a squatting position. Without bouncing in the bottom position, slowly extend your legs
to the starting position. Repeat this movement for the desired reps. This is the proper way to perform the squat
exercise.
Tips on the barbell squat exercise
Pick a point on the wall at head level in front of you and Stay focused on it throughout the exercise. This will
help to keep your head up and your back straight.
Use a weightlifting belt to improve midsection stability.
It's a good idea to have a spotter, especially when lifting heavy weight. If you get stuck have the spotter help
you up by the torso.
You will never gain full seize and strnght unless you perform full range of motion.
If you have knee or lower back problems you will have to make a judgement call as to weather or not you can perform
this exercise.
squat video
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