Squats: Muscle and Joint function

It's no secret to anyone that squats- one of the main exercises for legs in bodybuilding. Yes, training programs can be different, but without mastering this basic exercise about massive hips, theres nothing to dream about!

Barbell Squat

o    To start the squats, you need to stand exactly between the bar racks. Assume that the feet are shoulder width apart and the socks are slightly outward.


o    Bending your knees slightly, sit under the barbell. Trapezoid will serve as a support for the bar. That is, the neck is located on the base of the neck.

o    Inhale a little deeper than usual, grab the bar as tightly as possible and straighten your knees, thereby removing the bar from the racks Legal Steroids for Sale. Take half a step back.

o    Slowly and controllably lower yourself into the squat. In this case, slightly move the pelvis back. It may resemble the way you sit on an invisible chair.
The back throughout the exercise should be extremely straight. Attempting to stoop under the bar can result in injury to the intervertebral disc. To make things easier, raise your chin and look straight ahead.

o    Maximum Squat Depth - to parallel with the floor.

How to squat with a barbell

  • At the lowest point, hold your breath and straighten with a powerful effort. But! Before lifting, consciously transfer the body weight to the heel. Flattening in socks is fraught with trauma to the knee joints.
  • When you pass the hardest part of the climb, exhale. Take a second pause to take a breath and move on to the next repeat.

Squat Technique Notes

  • The most important and difficult thing in barbell squats - This is to keep your back straight. Sometimes a bodybuilder simply does not think about it. However, if you consciously set yourself the task of squatting with your back straight, and nothing works for you, then the weight of the bar is too big Bodybuilding Steroids for Sale. Remove 10-15 kg from it and try squatting again. If it still fails, remove another 5-7 kg. And so on until squat technique won't be perfect Steroids for Sale Online in USA. Remember that in squats with the barbell, the right technique plays a special role. In other exercises, she directs the load exactly into the working muscle. Well, here the right technique protects you from an extremely dangerous spinal injury. With such matters, as you know, they are not joking!
  • Watch the press! Before squatting, strain it statically. This will help stabilize the direct housing. But look do not overdo it! Too much contraction of the abdominal muscles has a paradoxical effect of loosening the lower back. And this automatically leads to a dangerous "rounding" of the back.
    When lowering your squat, do not allow your heels to come off the floor.
  • Squats on toes threaten knee injury! Here it can be argued that at the time of the squat, the heels are torn off by itself, since the center of gravity of the body shifts forward. Just so that the heels do not lift and you need a technique called "invisible chair." You take the pelvis back, and the weight of the body also shifts straight back to the heels, and prints them to the floor.
  • The correct squat dictates the depth of the squat. If you notice that your back is spinning, stop immediately! Let the squat amplitude be very small. It doesnt matter! Over time, the back will increase strength, and you can squat deeper. Attempting to force events threatens injury!
  • Squat performance determines the rack width. A narrow stance makes exercise more difficult Order Anabolic Steroids Online. You must have very flexible Achilles and hip joints. However, in terms of efficiency, it differs little from the average stance when the feet are spread shoulder-width apart. A wide stand shifts the emphasis to the adductors (i.e., to the outer surface of the thighs) and allows you to work with more weight, but the load on the quadriceps is reduced.

What muscles work in exercise?

Barbell Squat primarily involves quadriceps, large muscle groups that lie on the front of the thighs. Quadriceps consists of four separate muscles: lateral broad (from the outside of the thigh); medial broad (from the inside of the lower thigh); wide intermediate, lying deeper than the others in the central and upper thighs; and the rectus femoris muscle, in the same central and upper part, above the broad intermediate.
If you squat with the bar exactly to the parallel or even slightly lower, then the biceps of the hips and buttocks are also included in the work (almost the same as with training buttocks in Smith's simulator) The biceps muscle (thigh biceps), semi-tendon and semi-membranous are included in the muscle group of the posterior thighs. Well, the big buttock - This is a large rounded muscle covering the hip joint at the back.

Muscle and joint function

When you get out of the squat, your legs are extended in the knee joints. At the same time, extension of the hip joints occurs. At the same time, the body straightens in line with straight legs. The back muscles are statically strained. They play the role of stabilizers of the spine.

Squats in sports

Barbell squats play a crucial role in bodybuilding, drawing quadriceps and adding mass to it. This exercise also develops the gluteal muscles with the biceps of the hips, but only if you fall below the parallel Anabolic Steroids Online in UK. A similar movement is an integral part of the deadlift technique in powerlifting and weightlifting.

Knee and hip joints have to be extended in many individual and team sports related to jumping, running, kicking, jumping over obstacles and jerking movements. Sequential and synchronous extension of the knee and hip joints takes place in athletics (running, long and high jumps), diving, basketball, volleyball, soccer, American football, baseball, softball, hockey, tennis and many other sports. And in all these types of athletes, squats are widely practiced in order to increase leg strength.

knee joints, your back, back straight, Barbell Squat