Hi, today we are going to work on the Back Squat.
There are some peculiarities in weightlifting. And today we’ll pay our attention to these peculiarities.
Squats should take place in a training plan twice or three times a week. Back squats and front squats can be alternated.
I wanted to pay your attention to the main focus - I try to squat slowly.
We sit down with the bar slowly, and get up faster.
When you took the bar and moved from the racks, you need to take the starting position. For this purpose, pull your pelvis back, push your knees out to the sides and the torso must be inclined forward to a greater degree in order for your center of mass to remain balanced over the feet.
Thus, we train our back on retention while performing the sqauts, which is very useful in the deadlift.
Check yourself! Place your feet between hip and shoulder width with the toes turned out so that at full depth each thigh and the corresponding foot are in line with each other, pull the pelvis back, keep your torso inclined forward, and move down slowly into the bottom of the squat with an upright posture.
If you want to add dynamics – it is possible, but only when you get up from the bottom of the squat)))
The main task is to keep the angle and sit down slowly, feeling like the foot is loaded. You do not have to fall down with the bar – get down slowly!!! While performing the exercise slowly, you have to feel that one muscle gets into the act – the other one is turning off.
But in the bottom of the squat - add dynamics - and get up faster.
The main difficulty in squats is the necessity to preserve covering knees with shoulders as long as possible (conditional / figurative).
Place your feet between hip and shoulder width, push your knees out to the sides, pull your pelvis back and keep the angle, the pelvis should be behind.
Many athletes do this move in the dip-drive and their knees go forward. But it’s wrong!
Pay attention!!! We push our knees out to the sides in order to load the legs evenly and maximize efficiency.
When the knees go forward - the foot doesn’t work at its full potential.
Another small but an important peculiarity is your breath. When we take the bar from the racks – inhale, when we got it – exhale.
You can squat in one breath, but it is better to divide and breathe more often.
Take the bar from the racks. Breathe in - sit down, stand up and extend – breath out.
I do not think it's difficult, but pay your attention please.
Now the number of lifts and reps in the pre-season:
During the pre-season, we do a great work in squats, do 4-5 reps, the number of sets is 3-5 (depends on your health).
In the pre-season – reduce the workload and work on the intensity. Do 2-3 reps and 2-4 sets.
As for the number of sets - it's your choice, if you feel it’s too hard - it is better to reduce. It's better not to work at all than to overwork)))
Remember, we do dip-drive softly, we do not fall down, get down slowly, extend from the bottom of the squat.
Thus, you work on the explosive speed of the legs, which will be very useful for your start.
Again!!! Get down slowly and do the footwork upwards actively.
F.A.Q.: equipment, knee sleeves, weightlifting shoes, belts and wrist wraps.
I stopped using belt and wrist wraps in 2005. There are only knee sleeves with metal side inserts in my gear. As for me: they are for warming up)))
I don’t use the classic knee sleeves designed for weightlifting. I think knee sleeves tighten too much and disrupt blood circulation.
As for the belt. I think once you put the belt on – you won’t be able to refuse it, or it will be very difficult to wean. When we work out in the belt, muscles become unable to work on their own.
Core mucles support your spine and prevent injuries, so they are very important.
It seems to me it’s better to use bandages instead of knee sleeves.
F.A.Q: what do you need to squat?! You need weightlifting shoes for weightlifting squat. Weightlifting shoes have the necessary heel, provide a firm footing and help to assume a full squat position comfortably.
If you don’t have weightlifting shoes and you squat in trainers – put small disks under the heel, and it'll be easier to squat.
The ankle mobility in all major joints should be much better without heels.
Squat.