Deep squats are the best squats. Deep squats: varieties, technique, benefits Deep squats are bad for the knees

Definitely one of the key exercises for a hardgainer. In terms of the degree of involvement of muscles, the central nervous system and hormonal response, only the deadlift is equal to squats. It’s not for nothing that some people advise people of the ectomorphic somatotype with a high body mass deficit to leave only squats in their training program. However, about the role of squats for athletes who are slowly building muscle mass.

It's time to talk about the range of squats with a barbell on your shoulders. Many people wonder what type of squats to choose– traditional deep squats, lifters to parallel, or stop at half squats? Each of the three variations of the same exercise is effective in its own way. A deep squat engages as many leg muscles as possible, from the quadriceps to the gluteal muscles. The advantage of deep squats is not only in quantity, but also in the quality of muscle activation - with such an amplitude, they contract to their maximum. In turn, half squats involve the buttocks and biceps femoris muscles somewhat less, but place more load on the quadriceps, since partial amplitude makes it possible to work with much more weight, which has a great effect on the hormonal response. Squats to parallel (when the thigh is in a horizontal position) are a kind of compromise between the first and second types, between a large number of working muscles and a large weight. You can argue for a long time about which is better. But it’s wiser to worry about which option is right for you. Remember: squat options are primarily a choice based on your individual physiological characteristics, and not a question of their effectiveness. Whatever option you choose, it will still be squats. Anyone who claims that, for example, only deep squats have the right to life, hardly thinks about the fact that not everyone is able to squat deeply CORRECTLY.

What is a CORRECT squat?

By and large, there are two decisive points in the technique of this exercise. The first moment is the obligatory parallel direction of the thigh and feet. Your feet and hips should point in the same direction when squatting. A common mistake is to have the feet slightly apart and the hips to point straight or even inward when the weight is too much to bear. The consequences are serious injuries to the knees (meniscus).

The second moment is associated with the trajectory of movement of the torso and legs and depends on the forward tilt of the body, the ability to hold the vertebra and other physiological characteristics. The correct trajectory of movement is checked by the degree of protrusion of the knees and head (torso) in relation to the projection of the toes - the knees and head should not go beyond this conditional line (a minimum protrusion of several centimeters is allowed). Why is this so? Because with this correct position, the center of gravity of the bar falls on the center of the foot, and not on the toes. When squatting with a barbell on your shoulders, correct distribution of the load on the legs and back is only possible if the barbell “presses” precisely on the center of the foot, and not on the toes or heels. If the center of gravity falls on the middle of the foot, then when rising from the bottom point you will be able to press your entire foot into the floor - as if pushing off from it. This will ensure correct technique during the rise from the squat phase. To understand whether the technique is correct when lifting (and when lowering), you need to analyze the side view (movement of the barbell). The bar must both lower and rise strictly along a vertical line (without bending the trajectory to the left or right)!

The consequences of incorrect technique are back injuries or a basic lack of progress in the strength and muscle growth of the legs (the load is placed inappropriately).

If you can’t do the exercise correctly, you should pay attention to something else - front squats (with a barbell on the chest). In this exercise, the projection of the weight of the barbell is automatically distributed correctly, since the torso is not able to bend forward, because in an inclined position it is impossible to hold the barbell. For this reason, this particular type of squats will be more rational for some trainees.

Test to determine the CORRECT squat technique

There is a simple home method for determining the correct technique in squats (meaning squats with weight on the shoulders): you should stand facing the wall at the distance of your toes (you can increase the distance by 5 /±5/ cm). In this position, you must perform a squat (without weight, hands behind your head, or with something on your shoulders simulating a bar). If you succeed, then there are no problems with the technique. If it doesn’t work, it means your knees are too far forward due to an incorrect pelvic position or the torso is tilted too far forward due to an incorrect arch of the back. That is, failure is due to the fact that the wall prevents the body from sitting down.

What does deep, parallel and partial squats have to do with it?

It's simple: if you performed a test wall squat with full amplitude, then the classic deep squat is your exercise. If failure befell you at the moment when your hips took a parallel position (or close to it), then squats to parallel are anatomically more suitable for you. And finally, if you were unable to perform the test squat, and the problem arose in the initial phase of the amplitude, then stop at the partial amplitude.

With all this, it is important to know the following: Failure to perform the deep wall squat test is due to several reasons.

The first reason is the lack of experience (relevant for beginners) or the basic ignorance of the correct technique by experienced trainees (people with experience in squats often perform this exercise incorrectly only because they have not realized how to perform it correctly). This reason can be easily eliminated by training the correct movement technique with the help of an instructor or a competent partner; or by practicing on your own against a wall.

In solving this issue, an important place is occupied by the distance between the feet and the presence / absence of a base under the heels. When performing the test, experiment with narrow, regular and wide spacing. Obviously, one of them will be the most convenient, and the other of them will be the least convenient. This way you can understand what distance between your feet is right for you. The same applies to the need to place a platform under the heels.

The second reason is anatomical, usually associated with an unusual proportion of the length of the thigh and lower leg or the long length of the legs relative to the length of the torso, characteristic of tall ectomorphs. With such physiological conditions, it is very often simply impossible to squat so that the knees remain within the desired range. But in this case, a slight protrusion of the knees forward will be within normal limits. However, it is worth knowing that it is difficult for such athletes to perform deep squats with heavy weights, it is easy to get injured, and the difference in working weights for full and partial amplitude will be huge.

Thus, before drawing conclusions about your failures in this test, take the time to find out what the real reason is that you were unable to fully squat against the wall. Next, decide what amplitude corresponds to the capabilities of your body.

© Bodybuilding for hardgainers

In terms of execution, the deep squat is a technically difficult exercise. Here the barbell places a load on the upper back and, in addition, on the body. The muscles of the lower body also feel the tension from above. The stance helps distribute weight evenly throughout the body. This load requires experience and physical training. Beginner athletes are not recommended to do deep squats due to possible muscle strain.

Load utility

Performing the exercise helps not only increase the range of motion, but also engage the lower back and all the leg muscles. Strength training is used to increase the endurance of the leg muscles and gain muscle mass. A deep squat helps develop the muscles of the buttocks, so the exercise is often included in the training program for girls.

The maximum load goes to the quadriceps; the gluteal muscles and the back of the thighs also work. If you combine this with additional weights on the barbell, you will get a good workout of the back muscles and tension of the entire muscle atlas.

The load is not performed for speed, since the quality and maximum muscle tension are important here. A deep squat can be included in any training program, because here the load affects different parts of the body.

Runtime

Although each load is responsible for the benefits of certain muscle groups, some exercises are better performed at a high level of preparation and with an understanding of technique. The squat is suitable for athletes who engage in weightlifting. The deep is included in their competition programs and is considered a basic exercise indicating the level of training.

To increase overall performance in strength training, the load is performed by powerlifters. Although the load is not included in the competition plan, systematically performing and alternating the exercise with other loads helps create and maintain the desired muscle tone.

To gain mass in the quadriceps, bodybuilders are also advised to perform the load. If endurance increases in the process, then you can add other exercises to the load to pump up the leg muscles, since this is the key indicator of strength. The choice of the number of squats and repetitions depends on what goals the athlete sets for himself.

Girls often do exercises for the gluteal muscles, but if done frequently, the leg muscles can also be pumped up. It is better to perform the exercise no more than once a week.

Cons of Execution

If there is poor stretching and flexibility in the hip joint, you should not perform a load; this can be traumatic. Also, if you have no idea about the technique, you can seriously harm your body in the process.

Heavy squats with a barbell create a large load not only on individual muscle groups, but also on the entire musculoskeletal system. As a result, stretch marks and tendon ruptures occur. Of course, the usefulness of the exercise is great, but it is not worth performing it without prior preparation and increasing endurance.

Choosing too much weight makes it difficult to follow the technique, violation of which leads to bad consequences. Active deep squats put stress on the knee joints, which can also lead to problems.

Possible danger lies in squatting and bending your knees at an acute angle. If you can do this without weight without problems, then additional load leads to pain and injury. Special sports equipment does not always help solve the problem. Therefore, without a certain level of endurance, it is better not to perform loads.

Avoiding disadvantages

Any problem can be solved if you prepare for it. In the case of the deep squat technique, you need to strengthen the muscles as much as possible by loading them with light weights until they are able to support the knees enough that the squat does not cause pain.

Therefore, athletes actively hone their technique for several months and work with a small load before the process of increasing it begins. If an athlete has been injured previously, then you should not continue training without consulting a doctor.

It is also important to assess the strength of the body. Experts recommend performing squats under the supervision of a trainer to avoid soft tissue stretches and damage to the kneecaps. There is no need to immediately take on a lot of weight, the main thing here is the quality and technique of execution.

Correct grip

The technique of performing a deep squat begins with preparing the place. The barbell with the selected weight must be installed on the supports, having previously adjusted them to the level required for normal lifting.

With your knees bent, you need to sit under the barbell, grasping it tightly with your hands. The stance should be tight - your feet are slightly wider than your shoulders. The feet in this position are located strictly under the bar. The shoulders and elbows are pulled towards the body to create additional support and support for the body.

The position is considered correct for lifting the barbell. Place the bar on your shoulders as securely as possible. You should feel tension on your back and slightly below your back. If your knees become heavy or your legs begin to tremble, then you need to choose a lighter weight.

A lot depends on the grip. In a squat, it should be wide so that the elbows rest normally on the body. This will help to correctly distribute the load across muscle groups and will not create unnecessary stress on the legs. Be sure to perform the load in a weightlifting belt to further support the muscle corset.

How to do it right

Performing a deep squat for girls and men is no different in terms of technique, but the difference is manifested in the weight and number of approaches. For men, the load can be performed more often to pump up the muscles of the legs; for girls, it is advisable to do the exercise once a week for the gluteal muscles.

The technique for men consists of the correct grip and placing the bar on the shoulders. The squatting process is as follows. After removing the bar from the support, place your feet shoulder-width apart and, without raising your arms (elbows remain in the same position), begin to perform a squat. Do this gradually, pulling the body back.

If you have no experience in such an exercise, you can do the load in a Smith machine; the supports will help you not to fall back. During the process, the back should be straight and the lower back motionless.

The bottom point will be reached when the biceps touch the calves. After this, tense the muscles as much as possible and gradually return to the starting position (maximum point of relaxation - straightened knees). Continue as many times as necessary. The technique for performing a deep squat for girls is the same, it is absolutely no different.

Errors and omissions

Beginning athletes want to quickly take on a heavy load. If the body is not yet prepared, then this will have to be abandoned. Otherwise, the body may not be able to cope with this and the result will be an overload.

Attention is also paid to the number of approaches. You can’t do more than three so that the muscles don’t tear. Some athletes begin the exercise without a training approach, which serves as a warm-up element. This leads to rapid fatigue.

You cannot perform the load too quickly, this has a negative effect on the cardiovascular system. You definitely need to take breaks.

Before starting, it is important to warm up your muscles and perform cardio exercise. Muscles must be toned. During the process, be sure to monitor your breathing. This will help you feel better and work at your chosen rhythm.

In order for the growth of muscle mass to be stable, it is necessary to take sports vitamins and special nutrition elements. This will help increase endurance and enhance muscle regeneration after exercise.

And again about physical exercise of all times and peoples. It is done by both men and women. True, the latter are less willing, but the former persuade them, making hundreds of promises. To the question of whether to do this or not, the answer is a clear “yes.” The main thing is to choose a technique that would satisfy all your needs.

There are many alternative types of squats: front squats, chair squats, Smith machine squats, etc. These are exercises that will help those whose individual characteristics do not allow them to perform a classic squat. However, the majority still work in the classics, so disputes remain only because of the depth of gray hair.

People who do quarter squats are usually ridiculed as just showing off by lifting more weight. But they also argue about what the full amplitude is: up to parallel with the floor or butt to this very floor. Who is right? All!

The optimal depth of squats is selected based on several factors:

1. Effect on strength growth,
2. Effect on muscle growth,
3. Specifics of the sport
4. Seed safety.

There is an exception here: people who do not have particularly developed flexibility, those whose hips are too “stiff”. By squatting deeply, they stretch the muscles, and they tend to contract again due to their inelasticity. This makes the job easier and doesn't require as much tension on the quadriceps to get up. But there is a high chance of injury. But if you undersit, the quadriceps muscles will have to take on the entire load of rising from a squat. But in this case, it will not reach the gluteal muscles.

Squat Depth and Muscular Hypertrophy
By using different depths of squats, you can concentrate the load on individual muscles, working them better.

With deep squats, most of the load falls on the gluteal muscles and the medial head of the quadriceps. If you want an expressive “drop” above the knee, “butt to the floor” is your choice.

The reduced amplitude is beneficial for overall quadriceps development. Work is defined as the product of mass and distance traveled. With deep squats with less weight, you will do exactly the same work as with shallow squats with more weight. Only all of it will be in the quadriceps, and not shared with other muscle groups.

Squat depth in various sports
Everything is simple here: weightlifters squat to the floor, lifters to parallel.

Safe squatting depth
The main limitation to a safe squatting depth is the ability to maintain a neutral lumbar spine throughout the movement. Rounding it is fraught with injury.


Many people are afraid to squat deeply because of the harm to the knee joint. However, what is this harm? The anterior cruciate ligament only receives excessive stress when you squat. When you remain standing on your full foot in a squat, the load on it is reduced due to the fact that the hamstrings are stretched. But at the often recommended angle of 90 degrees, such stretching does not occur; the ligament experiences greater tension.

The danger of a deep squat is due to the fact that at the bottom point there is dangerous pressure on the menisci. But it's not that big if you don't linger below. And those who have too thin legs are also at a disadvantage - before they sit down in a deep gray, they better build up some meat.

I don’t think it’s worth reminding that with full amplitude, the working weight is always lower.

Still, how deep should you squat?
From almost every point of view, deep squats are more effective. It is worth reducing the amplitude if

1. You have tight hips, and lack of stretching takes away some of the load.
2. You are a lifter and you need to lift maximum weight.
3. You need to concentrate on pumping up your quadriceps.
4. Your knees hurt

When we are taught to squat, the classic technique is to squat shallowly until it is parallel to the floor or slightly higher, with the obligatory condition that the knees do not go beyond the toes. In deep squats, the pelvis drops below parallel, often so that the thighs touch the calf muscles. There is heated debate among athletes, coaches and fitness enthusiasts about which type of squats is the most effective and healthy. Let's try to figure it out.

What muscles work during deep squats?

Like any type of squats, this option is a basic exercise, during which almost all the muscles of the body are involved in the work.

With a shallow squat, the emphasis shifts to the front surface of the thigh, but deep squats work both the hamstrings and gluteal muscles very well - they receive a relatively greater load than with classic squats.

The lower back is also more actively involved in the work. A large number of joints work, especially the legs and back.

Features of a deep squat. What are the benefits of exercise?

There is an opinion that deep squats can harm the knee joint. The fact is that deep squats may be contraindicated for people with knee injuries or diseases. Failure to follow the exercise technique can also lead to injury.

Why do my knees hurt?

During or after performing any squats, unpleasant or painful sensations in the knees may occur. There may be several reasons for this:

The benefits of deep squats for the buttocks and other muscles

In addition to the benefits for the muscles of the thighs and buttocks, there are several advantages of deep squats:

• Deep squats can increase the stability of the knee joint and provide it with a long healthy life. The pressure inside the knee is reduced, which has a beneficial effect on the joint as a whole.
• The load on the buttocks increases by 25% compared to the classic version of squats, which helps build muscle mass in this area.
• Increased strength: due to the deep landing, the legs become very strong, so the exercise is indispensable for many athletes - athletes, runners, football players and many others.
• Low mobility of the knee in everyday life as a result of a sedentary lifestyle or lack of exercise leads to arthritis. Deep squats reduce the likelihood of developing this disease.
• Knee injuries and surgeries are easier to bear, and the joint itself recovers faster with regular deep squats.

Technique for performing a deep squat without weights

Of course, you need to start doing deep squats without additional weight, even if you have success in classic squats. The exercise feels different, and in order to prevent unpleasant consequences, you should work on your technique.

1. Feet shoulder-width apart, for tall athletes - a little wider.
2. Socks point slightly to the sides.
3. The gaze is directed straight ahead, do not lower your head down.
4. Since it can be quite difficult to maintain balance, you can stretch your arms out in front of you.
5. The abs and buttocks are toned.
6. The back is straight and rigid, the shoulder blades are brought together.
7. As you inhale, we move your pelvis back and begin to smoothly lower down: when jerking, there is really a chance of harming your knees or lower back.
8. Get below parallel with the floor, follow your feelings. Some people manage to reach their calves with their thighs, but for beginners with untrained leg muscles this will be difficult.
9. Stay at the bottom for a couple of seconds and, as you exhale, slowly rise up.

Start with 8-10 repetitions and gradually increase to 15-18. For a beginner, 2-3 approaches will be enough; an experienced athlete can perform 4 or more.

Video: How to squat correctly? Technique for performing deep squats without weights

Technique for performing a deep squat with a barbell

Once you have mastered the technique of deep squats, you can use additional weights. Weighted squats will help build muscle mass in your buttocks and thighs. However, unless you are a professional athlete, doing deep squats with heavy weights is not recommended.

It is best to start working with weights in a Smith machine, since in this case it will be easier for you to maintain balance and perform the exercise correctly. After this, you can try squats with a light weight or an empty bar. In this case, the projectile can be placed on the back or on the chest.

Let's take a closer look at all three options.

Deep squats in a Smith machine for beginners and girls

Beginners should pay attention to this particular exercise, since here the apparatus is fixed, which eliminates the risk of falling back and makes it easier to place the load on the heels.

Technique:

1. We place the barbell on the upper back muscles, on the trapezius. Never place the bar on your neck.
2. We remove the barbell from the clamps and take a half step or a step forward.
3. Place your feet shoulder-width apart or slightly wider.
4. Toes point straight or slightly to the sides.
5. As we inhale, we slowly lower ourselves forward, do not dive, but gradually perform a squat.
6. At the lowest point, we linger for a few seconds and, as we exhale, we slowly rise up.
7. At the top point we tense our buttocks.

With the Smith machine, you can step far enough forward and perform squats without the risk of falling back because the barbell is holding you up. This allows you to sit up with your pelvis moving much further back than you would be able to with a regular barbell. Thus, the muscles are worked more deeply, and the load on the knees is reduced.

Start with 8-12 squats in 3 sets. Gradually increase to 12-15 times in 4 sets. Also, to build muscle mass, it makes sense to increase the weight of the projectile.

Video: Smith machine squat technique

Deep squats with a barbell on your shoulders

Before starting a workout, be sure to do a good warm-up to warm up your muscles. To prepare the lower back, which receives serious load during such squats, perform the hyperextension exercise in 2-3 sets of 15-20 times. Then do a few squats without weight and with an empty bar, and only then proceed with working approaches.

Technique:

1. Step up to the rack and place the bar on your upper back and shoulders.
2. We have a medium grip on the hands.
3. Remove the apparatus from the racks and take a step or two forward or backward (depending on how the simulator is positioned).
4. The gaze should be directed straight or slightly upward, do not lower your head.
5. The back is straight and rigid. For safety, you can use a special belt.
6. We place our feet shoulder-width apart, with our toes pointing straight or slightly to the sides.
7. We begin to lower ourselves down while inhaling, moving the pelvis back.
8. Having reached parallel, do not dive down sharply, do everything smoothly and slowly.
9. Hold at the bottom for a couple of seconds, then exhale and return to the starting position.

The number of repetitions in a working approach should be small - up to 15 times, 3-4 approaches will be enough.

Deep squats - front grip

This version of the exercise is more suitable for experienced athletes.

In this case, the barbell can be held with a direct grip, as in the photo above, or with a cross grip, as in the photo below.

In general, the technique is the same as during squats with a barbell on the shoulders, so we will not dwell on this in detail. Let's better talk about the exercise itself - whether it is worth it or not.

As we already mentioned, the load on the back, especially on the lower back, during deep squats is very significant, especially if there is additional weight on the shoulders, so it makes sense to try this version of the exercise to reduce the load in the back area.

Additionally, if you're looking to mix up your workout and try a really challenging variation of the squat, then this is the exercise for you.

If the exercise is difficult, the barbell can be replaced with dumbbells.

Number of repetitions - 8–12 in 3–4 approaches.

Deep plie squats for men and women

We looked at mid-leg squats, which primarily work the glutes, hamstrings, and quadriceps. In order to focus on the inner thigh, which is rarely used in everyday life and in any exercises, even during squats, you can try deep plie squats.

This exercise makes it possible to work out problem areas for girls and women. For men, this is a way to make the hip more symmetrical.

Technique:

Plie squats can be performed without weights, with one or two dumbbells, with a barbell on your shoulders or on your chest, you can also take a kettlebell or a barbell plate. You should start without a projectile and gradually move on to more complex options.

1. Place your feet wider than your shoulders and point your toes out to the sides. How wide to place your legs should be determined by your personal feelings and height (if your legs are long, you can place them wider).
2. The back is straight, there is a natural arch in the lower back, the shoulder blades are brought together, the shoulders are straightened.
3. We don’t lower our gaze, we look straight ahead.
4. It is better to stretch your arms forward for balancing.
5. As you inhale, we slowly sit down, feeling the stretch in the inner thigh. Be sure to keep your knees pointing in the same directions as your toes, rather than curling inward.
6. The body can be moved forward a little.
7. We squat just below parallel with the floor. You won’t be able to squat low as with a mid-leg position, but the pelvis should be below the hip line.
8. As you exhale, we return to the starting position. We repeat the exercise the required number of times.

We do plie squats without weight 15–20 times. With weights - 6–8 times. 3-4 working approaches will be enough.

You probably already realized that deep squats are an irreplaceable, very important and useful exercise. The main thing is to do it correctly, following the technique. And here are some more important tips:

• Compared to classic squats, during this exercise the load on the lower back is much greater, so you can use a belt and in no case should you perform the exercise quickly and abruptly.
• To make it easier to monitor the correct position of your knees, place barbell weights under your heels.
• The load should always fall on the heels; do not lift them off the floor during any phase of the exercise.
• Watch your breathing. We always exhale when going up.
• If you're carrying a lot of weight, or if you feel unsure of your knees, use elastic bands as a safety net (wrap them around the knee area).

In conclusion, contrary to popular belief, knee injuries during squats occur more often in athletes who do not work at full amplitude. Therefore, if you are concerned about the health of your joints, you need to master the deep squat technique. The main thing in this exercise is not to rush. Add load slowly, do not chase weight. The quality of execution should come first, and all other indicators, such as quantity, weight, speed, should remain in the background.

This is the first of 3 in-depth articles on squats. In it you will learn how to squat with a barbell correctly: working muscles, possible mistakes and what the correct squatting technique is. The author of this material, Mike Robertson, is a professor of biomechanics and a specialist in functional training and barbell training. His appearance is modest, but his recommendations on the squat are working advice that my weightlifting and powerlifting coach once gave me. This guy is a famous coach in America and has worked with many representatives of strength sports. If anyone is interested, you can read his website, if you know English, there is a lot of interesting stuff there.

Keep in mind that this is the most detailed and competent material about the squat. For those who know English well, there is an excellent brochure by Mark Rippito “Starting strength”, but if you just need step-by-step guidance and information about squats, then you are unlikely to be able to find anything more worthwhile on the Internet. The material contains practical recommendations, but is very long. Still, read to the end and gain knowledge worth its weight in gold. Which will help you correct mistakes in squats, avoid injuries, learn the correct squat technique and begin to progress.

Squats (Basics)

Squats

Squats are one of the best weightlifting exercises for developing strength and body mass. When performing squats with the correct technique, you can not only develop physical strength, but also gain muscle mass and even burn fat deposits (it all depends on the right diet). This exercise is also interesting because it helps improve the mobility of almost all joints in the human body. Regardless of your goals and skills, whether you are an experienced bodybuilder or a beginner, you definitely need to squat correctly. This material was created to help you learn proper barbell squat technique.

What do squats do?

There are many reasons to add squats to your program:

• Improving joint mobility: knee, hip, ankle, thoracic spine
• Increased muscle mass
• Fat Burning
• Development of strength indicators

Now let's take a closer look at each point.

Development of joint mobility

Mobility is an important factor in sports, but is often discussed in relation to non-weight-bearing or warm-up exercises.

However, developing joint mobility through strength training with weights may be more effective than through gymnastics.

Remember why astronauts are not allowed to fly into space often? The fact is that in a state of weightlessness, the knee joints do not receive enough load and one might say they atrophy. And weight training can help strengthen and improve joint mobility. Weightlifting exercises performed with a large range of motion, such as back squats or kettlebell squats, and front squats, help improve the mobility of the hip and knee joints, as well as the thoracic spine. Of course, joint mobility can be developed by any means and exercises. But only weight training can truly load and strengthen the moving areas.

Increased muscle mass

Squats, due to the involvement of large muscle groups that stimulate the production of testosterone, contribute to the development of overall muscle mass in the body. By doing squats with heavy weights, you can pump up your leg muscles, develop and strengthen your lower back muscles, gluteal muscles, as well as your hamstrings and quadriceps. There is an expression: “Squats, even from an ineffective program, will make an excellent complex for gaining mass and strength.” The very fact that you will hold a large weight of the barbell on you will help to increase the muscle of the whole body, including the upper part.

Fat Burning

Cutting programs often include high-repetition squats. Since they involve large muscle groups, fat will be burned due to large expenditures of energy and, accordingly, calories. The key lies in the right diet. If you have a calorie surplus (that is, you consume more than you expend), you will increase muscle mass; if you are in a deficit (you consume less than you expend), you will create conditions for burning fat. In addition, a calorie deficit leads to loss of muscle mass, because the body does not benefit from maintaining large muscle mass with a lack of calories. And by performing heavy compound exercises, you stimulate your body to retain muscle for heavy work, even with a lack of calories.

Increased strength

The most significant effect of squats is the increase in strength in the legs and the whole body. You need to have physical strength, regardless of whether you want to gain weight or lose weight. And even outside the gym, in other sports or in everyday life, strong legs will always be your trump card: you will be able to run faster, jump higher, and move furniture easier.

How to squat with a barbell: preparation

Visualization

To learn how to do squats with a barbell correctly, before visiting the gym, you need to clearly imagine the exercise, all its nuances, and most importantly, imagine the work of each muscle involved in the exercise. This applies not only to squats, but to any other thing. You also need to learn to feel the muscles that you are going to train, in our case with the help of squats. This way you will be psychologically prepared to perform the exercise efficiently, and then you can start doing squats.

Tight T-shirt

A fitted T-shirt isn't just good for showing off your athletic body and biceps. In a slightly smaller T-shirt, it is better to feel the barbell on your shoulders, especially when the barbell is positioned low on your shoulders.

Hands on the bar, narrow grip

Now let's talk about gripping the barbell in squats. You need to grab the barbell with an overhand closed grip. If you're a big guy or don't have much mobility in your shoulders, you'll have to use a wide grip. But lightweights and athletes with a mobile shoulder joint need to grip the barbell with a grip slightly wider than shoulder-width. With this position of your arms, your shoulder blades will be compressed, your upper body will be secured, and your chest will be pushed forward. And the bar itself will be securely fastened to the back for safe squats.

Dive under the barbell, move your shoulders back

You have taken the barbell correctly, now you need to crawl under it. Approach the bar and take a step under it, then squeeze your shoulder blades together, moving your shoulders back. With this movement, you create a “cushion” of muscles in the back of your upper back on which you place the barbell. The bar should rest on the trapezius muscle in line with the rear delts. If the barbell crashes into your back, it means you haven't pulled your shoulders back well. And no need to wrap a towel around the barbell, just watch your shoulders. Once you are under the barbell and have squeezed your shoulder blades together, place your feet hip-width apart, feet parallel to each other.

At this stage, it is not yet time to point your feet out to the sides!

Chest up, elbows down

Now you are already under the barbell, your shoulder blades are brought together. Now you need to forcefully lift your chest up (move your chest up and forward). When preparing to remove the barbell, do not lean forward - this is a serious mistake. With this performance, lifting the barbell from the racks will be torture for you. Therefore, to remove the barbell relatively easily, lift your chest up. To check whether your chest is in the correct position or not, lower your elbows down, as if bringing them forward under the barbell. This technique will help stabilize your body/upper torso and get you into the correct squatting position.

Press hard into the barbell

When you have taken the correct position and are ready to remove the bar from the racks, you need to imagine how you sharply push the bar of the bar with your back. This is necessary so that before removing the barbell you can better feel and then control the weight of the barbell in the squat. Don't make the mistake of treating different barbell weights the same way. A weight of 60 kg and a barbell of 150 kg feel differently and respond differently. When squatting with heavy weights, you need to be mentally prepared for the exercise, you need to be determined and not let the bar crush you. Otherwise, if you lose control of the barbell for a second, everything could end sadly. If you have a bad squat mindset, the weight of the barbell will seem greater than it actually is. You must be prepared psychologically, you need to turn on aggression and apply force to the bar, removing a lot of weight from the racks.

Deep breath, stand, let the weight settle

Now it's time to remove the bar from the racks, you are set, you are comfortable under the bar, you are pushing your back hard into it. You need to take a deep breath with your stomach, not your chest, and tense your body muscles. Push the barbell and stand up straight, but don't take a step back yet! First you need to level out and feel the weight on yourself, it should “settle down,” as it were. The barbell will swing and the more weight, the more it will swing. This point needs to be read, because by starting to take steps back with a heavy swinging barbell, you will only increase the amplitude of movement of the swinging bar.

1-2-3, put your feet up

When the weight is already on your shoulders and the bar is not swinging, it’s time to move away from the racks. There is no need to step back into the middle of the hall; it is enough to take one step with each foot and place them in the correct position. I will tell you my method, but you can find your own solution on how to position your legs correctly for squats.

First, I take a step back with my right foot and immediately place it approximately where it will be during the squat. Then I take a step back with my second leg and also immediately place it approximately in the place where it will be during the squat. This way I manage to avoid unnecessary marking time, which takes energy and time. Position but approximately shoulder width apart. If you're a tall guy, you'll need to use your stance a little wider. The toes are turned to the sides, so that during the squat at the lowest point of the amplitude, they point in the same direction as the knees and hips.

Personally, it took me some time to work with a weightlifting coach to find the right foot placement for me. This is almost jewelry work, because there you need to change the position up to a change in position of several millimeters. Try to immediately take two steps to get into the position you need with your legs for squats. With a light weight, you won't understand what the advantage is. But when the working weight on the bar exceeds 100 kg, you are unlikely to want to take extra steps with the barbell on your shoulders in order to prepare for the squat. This will take up a lot of extra energy, which you will need for squats. With each new day of squat training, try to always immediately get into the correct position for squats. Ed Cohen (famous powerlifter, author of 20 records in 4 weight categories) once said that light weight should be treated like heavy weight and then it will also be easier.

Shift your weight back

When you stand with a barbell on your shoulders, its weight should be located at the level of the middle of the foot, or better yet, at the level of the heels. Don't carry the weight of the bar over the middle of your feet towards your toes or even beyond your toes - don't make such gross mistakes in squatting. Before you start squats, you need to make sure that the weight of the barbell is located in the middle of your feet, and preferably at the level of your heels.

Watch the video about squats, it’s in English, but everything is intuitive. The basic idea is that the foot has three main support points, which support the body weight along with the barbell. To get a better feel for how to stand correctly, you can squat barefoot for a while. In my gym, I saw powerlifting guys who trained in Czech shoes to better hold their legs. It's almost like being barefoot, you can try it.

Let's get ready, put our neck in a neutral position, and tense up!

Now you already know what the correct position of the legs should be to perform squats. Before performing a squat, be sure to tense up strongly, this will indicate that you are ready to squat. Inhale deeply (from your stomach, not your chest), lift your chest up, and lower your elbows down under the level of the barbell. The neck should be fixed in a neutral position so that the head does not fall back.

Watch a short video that explains why it is so important to keep an eye on this.

Well, it's time to start squatting with a barbell.

How to squat with a barbell correctly - sequence

Sit back and spread your knees apart

A very important nuance - you need to squat not just down, but as if a little back on a stump that is behind you, and not under you. A correct squat is performed by moving the gluteal muscles back and spreading the knees to the sides. This will properly load your buttocks and hamstrings. And keep your lumbar region healthy.

Don't make the biggest mistake of all beginners - squatting down instead of squatting back.

This technique limits the depth of the squat, greatly reduces the risk of injury due to the increased load on the knee joints, and also transfers most of the load to the quadriceps. This is not a simple technique, but it is correct and safe. To understand it better, you can first start squatting on the bench. Later I will explain how to do this.

Keep your chest up

When performing squats or deadlifts, your chest should always face forward during any phase of the exercise. Remember this. When moving down with a barbell during a squat, you should always keep your chest up. This makes it easier to keep your back straight to perform the movement safely. During squats, you should not round your back, so as not to lose strength and energy, and most importantly, to protect the spine from injury.

How deep should and can you squat?

The age-old question: how deep should you squat? How deep you squat is influenced by many facts that determine depth:

• Ankle mobility
• Pelvic mobility
• Lumbar stability
• Shoulder bar position (high vs. low)
• According to the rules of which powerlifting federation do you squat (if this is the case for you)
• What kind of powerlifting equipment do you use?
• Other

The main thing is to adhere to the rule: the depth of the squats should be such that you can achieve the goals you set for the squats without putting yourself at risk of injury. When doing squats, it is important to monitor the position of your back; it should always be straight and not rounded. Therefore, if with a straight back you can only squat slightly above the thigh parallel to the floor, then this means that this is your squat depth at this stage.

Press your back out from the bottom point

When lifting a barbell up from the bottom point, you should try not just to stand up, but to push the bar with your back up. The bar should not move along an arc path, but rather vertically, that is, down and up in a straight line. And by trying to push your back against the barbell, you will be able to achieve a straight linear movement of the barbell and keep your chest lifted. If you just try to stand up, the barbell will definitely move a little forward, so you will lose the correct center of gravity and, as a result, lose control over the barbell.

Keep your knees turned out

Spread your knees out to the side as you move up with the barbell. You should not allow your knees to close during the lift so that the weight of the barbell is not transferred to the quadriceps and adductor muscles.

What muscles work when squatting?

In squats, the main working muscle groups are:

• Leg muscles
• Backs
• Abdominals

Squats are a multi-joint compound exercise that engages large and small muscle groups. The squat involves almost every muscle in the lower body. Depending on the chosen squat option, the emphasis of the load will shift to one group or another. During a classic squat with a barbell on the shoulders, the quadriceps are involved in the work; the synergists (muscles that help in movement) are the gluteus maximus, the adductor muscles of the thigh, and the soleus muscles. The hamstrings act as stabilizers along with the calf muscles. A significant part of the load falls on the abdominal muscles, as well as on the back extensors. This exercise also involves the smaller muscles of the torso and legs.

And take note: if you start to lean forward too much when doing barbell squats, it means your legs are weak, not your back.