The squat is a primary exercise used for lower body sports conditioning and recreational weight training. Incorrect technique can cause injury. In order to safely progress to lower body jump training, women must be able to squat their body weight and men must squat 1.5 times theirs. Squat in a lifting cage and set the barbell pegs slightly lower than your shoulders. The safety bars should be lower than your shoulders when you squat down.
Approaching and Lifting the Bar
You must support and balance the barbell across your shoulders in order to do a proper squat. If your initial posture is incorrect, the barbell will shift, and you may end up dropping the bar or rounding your back. Grasp the barbell with your palms down, comfortably wider than shoulder-width. Step under the bar, ensuring your feet are adjacent to each other and under your shoulders. Suck your navel toward your spine to stabilize your trunk. Center the bar across the thick muscle at the base of your neck, your trapezius. The barbell should run across your left shoulder muscle, your traps and then your right shoulder muscle. Point your elbows somewhat backward to help keep the barbell on your shoulders. The barbell must not rest on your spinal bones or neck. There should be a slight bend in your knees. Stick your buttocks slightly out behind you in preparation to lift. Lift your head a few degrees upward. Stand up to lift the barbell off the pegs. Move backward one or two steps.
Beginning Stance and Descent
Correct breathing and a stable descent improve your ability to push the barbell back up. Look down and slowly place your feet shoulder-width apart. Align your toes, pointing them barely outward. Keep a slight bend in your knees, the start position for all your repetitions. Begin your descent by slowly bending your hips and knees. Stick your buttocks out behind you and inhale as you lower your body as if to sit on a chair. Maintain focus with your eyes on a spot slightly above your line of sight. This helps to keep your balance and the bar in place. Squat until your thighs are nearly parallel to the floor. Do not round your lower back when you get to the bottom position.
Ascent
The ascent in a regular squat is the more difficult phase of the lift. All the preparation you did to maintain good posture culminates here. Keep focusing on that spot above your line of sight. Exhale through clenched teeth as you contract your leg muscles to straighten your hips and knees, pushing the barbell back up. The slow exhalation of your breath keeps your trunk straight as you slowly release the pressure in your chest and abdominal cavities.
Variations
Use a narrow or wider foot position for the squat. This shifts your center of gravity and base of support so you may need to lighten the amount of weight you lift. Your posture for the rest of your body remains the same.
Warning
Ensure you have the correct posture, flexibility and balance by trying squats without the bar. Stand sideways in front of a mirror and put your arms straight out in front of you. Squat down; you should be able to see your toes when you look down. If you do not, stand back up and repeat the descent. This time, shift your buttocks a little farther behind you.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
