Tip of the Week: Squat Form
<font color="red"> Going as low as possible during a squat is one the best methods for acheiving fully developed legs. With this in mind not everyone's body structure is created equal. Here are a few tips to help you on your way to powerfull legs:
1. Always keep the bar directly above your feet. The longer your femur (your thigh bone) is the greater you will have to lean in order to keep the barbell in the proper position.
2. Have the bar rested on your traps not your neck. As easy as this sounds i see a lot of people who place the barbell too high. Most likely if you need a pad on the barbell you haven't found the right spot yet.
3. Look up and keep your back strait. Never let your back round during a squat or you put yourself at a very great risk of injury. The easiest way to do this is to as high up as possible during the lift.
4. Use your transverse abdominis to stabilze your core. There are 2 ways to do this :
-suck your stomach in
-push your stomach out
Find out which one works best for you. Personally i push out during a squat and suck in during all other exercises.
5. Squat back and not down. This is probably the number one reason people hurt their knees doing squats. The easiest way to remember the motion is squating down on a toilet, as awkward as it sounds this is the correct form.
Remember your knees should never come passed your toes.
Here's a good trick Endless came up with to practice if you have a training parter:
Have your partner put the arch of his foot at the toe of one of your feet (he will be standing in front of you and off to one side, but his leg should be out in front of you with his foot going sideways so your feet form a "T") When you squat down, do not allow your knee to push his knee...you can touch it, but don't push it.
6. Knees out not in. Inward rotation is another very dangerous motion for your knees. Pushing your knees out on the other hand will trigger your adductors more making the lift a lot safer and stronger.
7. Squat don't sit! Gone of the days of sitting, practice your squat every time you sit down and I promise the form will become automatic in no time.
Keep these tips in mind and you will have that squat you always wanted sooner than you think! [img]/forum/images/graemlins/smile.gif[/img]
"The truth Iíve discovered is that you donít have to lift enormous weights to grow muscle. By using stricter form, slower negatives, and stretching between sets you can get an incredible pump in all your workouts. Numbers are an abstraction, especially to muscles. Your body doesnít know the absolute weight of what you lift, it only recognizes how heavy it feels. The secret is to make lighter weights feel heavier. " - Frank Zane
"Sacrifice: To give up, destroy, renounce, and surrender your ego, excuses, bad habits, fears, and your couch - in the belief of an ideal or pursuit of a worthy goal."
"All thing are possible to him who believes." -Mark 9:23