The series of complex basic exercises we start today with the squat, as one of the most effective exercises. With this, almost all other body parts are addressed in addition to the legs. Learn more about execution tips and important information about defect images.
Objective of the exercise:
The squat is one of the most strenuous exercises ever. It serves primarily to build up the thigh muscles. Secondarily, all other muscles of the legs, abdomen, buttocks and trapezoids are trained by static tension. The squat is so effective that it can continue to train the cardiovascular system and induce growth stimuli throughout the rest of the body.
More about: squats - the supreme discipline
Correct: This is what the required storage of the bar looks like on the trapeze / neck muscles. The legs are constantly tense, the back is straight, the stomach tense.
1. Stand upright in front of the barbell pole on a squat stand / power rack.
2. Take two deep breaths in and out.
3. The pole is grasped with a wide grip and the trapezius muscles are strained (= moved towards each other). Now the neck is pulled up to form the shelf for the barbell.
4. Bend under the bar and push it out of the shelf onto the tray formed with your own body, see 3. The trapezius muscle remains constantly tense during the set and the neck is pulled up.
5. Now take a step back and stand shoulder-wide with slightly outward-pointing toes. The legs are stretched but not pushed - constant tension.
Correct: The back is straight and the correct knee position is not too far beyond the toes. © trainingsworld.com - Denis Tengler
6th legs, stomach and back are tense, the chest is arched forward, the rod is as far outside as it is possible while maintaining the correct technique, touched.
7. The weight is bent downwards and slightly backwards. The buttocks initiate the movement. Inhale deeply during the downward movement. The knees move slightly outwards on the way down, to the point where the distance between the knees can be kept constant during the downward movement.
8. The lowest point of the movement is below the waist.
9. When the lowest point is reached you start immediately with the upward movement. The rib cage initiates the movement and pulls forward and upwards.
10. The knees move to the same extent as they diverge during the downward movement together again - at the same distance. Exhale.
Also read: How to benefit from the barbell during training
Wrong: The pole lies on the cervical vertebra of the athlete, the trapeze is not contracted behind the back.
A) The weight must not rest on the cervical vertebrae, but must be worn on the strained neck.
B) When bending, you do not lean your upper body too far forward - it should not look like Good-Mornings. If the back is tilted strongly, that is a clear sign of too much weight.
C) The knees only travel as far over the tips of their feet as is inevitably necessary for anatomical reasons.
D) The tension at the lowest point of the movement must necessarily be maintained, otherwise the enormous load unhindered maltreatment of the knees in the worst-conceivable angle (in bench press, no one would think of the idea to let go of the weight on the chest). So you do not squat down with your weight.
E) Do not stop the air but breathe continuously.
Author: Denis Tengler
Also exciting: why endurance athletes should train on the barbell
Book tip from the training world editorial office:
"Starting Strength - Introduction to barbell training"
Our absolute favorite book about barbell. The basic principle of this method is based on stress, recovery and adjustment to improve not only the muscle performance, but also the overall appearance and well-being of the exerciser. No other book provides a more detailed account of the individual aspects that make up the main barbell exercises. This book is a comprehensive guide to strength building - the foundation for good athletic performance and sustainable health. Here you can order the book directly here in the shop or via Amazon .