Everything there is to know about squats
Simply put, squats are one of the most difficult, intimidating, and painful exercises you can have in your arsenal. If you’ve ever done a series of squats until the failure, you’ll know exactly what I’m talking about! It is also a rather difficult exercise to master from a technical point of view. On the other hand, it is also one of the most productive and complete that exist. Squats have added more muscle to thin people than any other lifting exercise out there. Because of the degree of complexity, squats also force the body to release more essential anabolic hormones such as testosterone and developmental hormone, which means total muscle development of the body.
In addition, squats also cause a “side effect”: an increase in strength in virtually all other exercises. When I started with the squats until the failure, my bench press increased by 10kg! If you’re looking for muscle gains and haven’t tried the squats, I invite you to try them. In short, they are truly marching.
Unfortunately, quite a few people have not yet experienced the advantages of weight-bearing squats. For what reason? It seems that people are afraid of multipower or squatting cage or they just don’t try to work their legs. How many times have you heard the common “They’re too hard for my knees” or “They’re bad for my back.” My answer to that is that it’s not true. With the exception of a small part of the population who lift weights, the whole planet can do squats! The primary reason that the squat cage usually collects dust faster than any other machine in the gym is simply because of the level of intensity that must be produced with the intention of performing the squats effectively. Apart from that, the many myths that have arisen in recent times have persuaded people to distance themselves from this exercise. Let’s take a look at these myths and see if there are any.
1: “Squats are too hard on the knees.
Just as your body’s muscle tissue is strengthened when exposed to stress, ligaments, tendons, and other connective tissues in the body will also be strengthened in response to weight lifting. Because of this, squats with weights can only increase knee strength. Through the strengthening of the muscles that support the knee, we will achieve greater stability and strength of the knee. Knee problems can arise due to improper execution of the exercise, and this can happen if you relax when you are in the situation but go down from the knee. When the knee joint relaxes, it moves slightly away, placing itself in a compromising situation. The solution? Don’t relax in the lowest situation! It’s that simple. Hold everything tight and flexed so you won’t have any inconvenience.
2: “Squats are dangerous to the spine.
Once again, weight training strengthens tendons and connective tissues (as long as the exercise is done properly). If you want, you can use a belt when you do the squats with a lot of weight or start with few repetitions, but otherwise you will not need it. Some lifters find the squats in the cervical spine (neck) area uncomfortable because of the bar to be placed in the trapeziums. Most lifters get used to it, but if you find it is a huge inconvenience, just put a towel or the typical foam roller on the bar.
3: “Squats are dangerous to the heart.
Many weight-bearing exercises limit blood flow due to long periods of muscle contraction. High blood pressure will result from this, but it is only temporary and not dangerous. The heart, like all the other muscles of the body, molds to the tension that is placed on it. As a result, the squats will help strengthen the cardiovascular system. However, just to stay on the safe side, people with coronary heart disease would be advised to ask a doctor before starting any kind of weight training program.
4: “Squats will slow you down.
It is a well-known fact and admitted by the physicists of exercises that the stronger a muscle is, the faster it will contract and the more force you are going to be able to apply on the earth. Therefore, speed can only be increased through the squats. The entire NFL (American Football) league trains caged squats and they’re from the planet’s fastest athletes.
Well, out with the myths! The essential thing to remember is that the negative consequences caused by squats are the result of improper technique and improper execution. Safe and highly efficient squats. So if you’re one of those people who fears the squat, stop being a coward! Gather some courage and drag your ass into the squat cage. Well, what do you say? Do you want to get results? I mean big results? Then keep reading and get ready for some incredible profits.
Great; let’s learn a little bit about the right technique.
How to perform the technically correct squat
For safety reasons you should always do squats in a cage in all circumstances (or multipower, although I strongly recommend it but the bar is open). With the cage you can adjust the height from where the bar is supported and you can release the bar on the safety pins if you feel the need to do so. The safety pins must be placed just below the minimum height that the bar would reach in the situation but low exercise. The bar must already be set above the lower chest height before execution.
At every moment of the exercise you should have your head facing back, take out your chest and have a little arched lower back. You must always and at all times face the front and at no time bow too face forward with the body.
Approach the bar, putting your hands on it around exactly the same width as in bench press. Even before you lift the bar, make sure it’s evenly set during your trapeziums. The bar should rest on the bottom of your trapeziums and on the following deltoids. It should look or feel as if the bar is going to roll on your back. Now that you’ve lifted the bar, take the precise steps backwards. Most squatting injuries occur when taking steps backwards, so look carefully. Your feet should be in a straight line with your shoulders or slightly more open, and should be at a forty-five degree angle.
Inhale deeply and start descending. You mustn’t go down straight, but as if you were going to sit in a chair. At all times, the knee must be on the feet and never exceed them. Lower until the thighs are parallel to the ground.
As soon as you reach the lowest point, start getting up right away. Never relax in the low situation. Pull your face up on your heels and put your back straight as fast as possible. When you are up, breathe in again and continue with the exercise until you make the desired repetitions. How many repetitions should you make? That depends. There are those who affirm that twenty repetitions gives the best benefit. Another twelve-fifteen and certain six-eight. I personally perform ten-twelve reiterations. Experiment and see what’s better for you!
There you go. You have every reason to get into the squat cage and try it out. Squats are good for the whole planet. Bodybuilders, athletes, powerlifters and dancers. These are truly the king of exercises and when properly executed they are not dangerous. Practice movement carefully and respectfully; you’ll achieve muscle gains you didn’t think possible.