14 January, 2008
Ask the coach – Bar-bell Back Squat
There are few exercises that rival the squat for the amount of muscles that are used and the way it can seriously alter somebody's body shape.It also has the benefit of addressing the imbalances caused between the front thigh muscles (quadriceps) and the backs of the legs (hamstrings), therefore preventing knee injuries.
Here are some tips to perform this exercise:
- Stand under a squat rack and place the bar on the meaty part of the shoulders.
- Your wrists should be just above your elbows and you should keep your elbows directly under the bar
- Bend your knees forward, as opposed to sitting back. This will increase the load on your quads and reduce the load on your back.
- Take a deep breath as you begin your descent.
- Slowly lower to a full knee bend, where the backs of your legs squash the calves. You should have flexibility that allows you to remain upright to full squat. If you can't, improve flexibility.
- If you are stiff in the ankle/calf area, use weight plates under your heels to help stretch your Achilles tendon.
- On your way up, drive your hips forward so they stay under the bar as you exhale air. Repeat.
Sets: do two-four sets, starting with two sets and increase repetitions. These depend on your goal, but begin with eight to 10 repetitions.
Tempo: lower down in four seconds and push back to starting position in two.
Rest: two minutes, then repeat exercise.