Analysis of barbell squat movements, teaching of high pole squat movements

Barbell back squat lift is one of the most classic barbell movements, which athletes and fitness enthusiasts all over the world are practicing

Mastering good back squat lifting techniques can help you gain strong athletic performance and muscles, and reducing the risk of injury during exercise

In the process of practicing squats, no matter how hard you work or how good your training plan is, it doesn’t matter. Technical defects will limit your maximum potential

How to perform the correct barbell squat (high pole position), the following are the important tips you need to master

1. Raise bars

The first step of a successful barbell squat should start with the barbell rack. The barbell is high The degree should be approximately flush with the chest. If the barbell is too high or too low, it will force the trainer to put himself in danger when putting down or carrying the heavy barbell again

The next step is to let the barbell be in the correct position on the back, pull yourself into the bottom of the barbell rack, and press the barbell tightly against the back of the shoulders and neck, locked by sinking the shoulder blades. The contraction of the upper back muscles will cause a "rack" on your back. The barbell should be placed on the top of the rack (the upper side of the trapezoid muscle)

The barbell can be grasped according to your preferences. Some people like to hold it all, and some people like to hold it half. No matter how you hold it, pay attention to keeping your hands The neutral wrist is securely fixed on the back, ensuring that it does not put too much pressure on the elbows!

Now, prepare to enter the bar, block your feet under the barbell, and the feet are evenly distributed larger than the same width as your shoulders. Take a deep breath and jump around the core, stretch your hips and knees at the same time, squat upwards

Many people often use the method of crossing their feet to carry the barbell. It would be fine if the weight is lighter, but once the barbell is heavier, this method is very dangerous

We often see many people carrying the barbell without tightening the core, which is also very dangerous. Without tightening the core, it means you have not created it. The stability of this movement, in this case, your spine will easily be overwhelmed

2. Squat

After starting the bar correctly, slowly retreat 2-3 steps backwards, determine the squat distance, and there will be subtle differences in the choice of the station distance. It is recommended to go to experiment repeatedly to find the most comfortable position for yourself to squat

Next, you need to stabilize the three points of your feet, and all three points of your feet need to keep in contact with the ground. If the movement is completed correctly, the soles of your feet will form a complete arch, so that your feet can remain stable and support your body like the foundation that supports the house

The next step is to The hip creates torque, by slightly externally rotating the hips, tightening the hips, generating torque in the hips, and keeping the knees in the same line as the toes

Some coaches will remind students to open their knees. This prompt is very effective for many athletes, especially those with knee buckles, but for another group of people, they may cause them to lose balance. Therefore, this varies from person to person. Excessive opening of both knees will cause your center of gravity to turn to the outside of the soles of the feet, resulting in an imbalance of the center of gravity

Next, take a deep breath again and jump around the core, imagine someone is going to punch your stomach, and then drive the hips, slightly towards the Push your hips back and move forward at the same time. At this time, let your knees bend at the same time and start squatting down

Note: When performing high-rod squats, your hips do not need to sit back too much, which will easily make your torso lean too forward, resulting in excessive pressure on the lower back, and the knee joint is limited

3. Position at the bottom

In order to obtain effective explosive power and strength during squats, we must maintain balance and stability at the bottom, which requires us to place the center of gravity in the middle of our feet, and the barbell squats, the barbell on the shoulders becomes our center of gravity, and it comes down vertically to the center of the soles of our feet, due to the depth of our feet When squatting at the center of gravity, our torso will be more upright, and our knees will be flexed more forward than the toes so that we can squat to squat enough

This transfer balances the load between the quadriceps and gluteus maximus, and it also requires trainers to have sufficient ankle flexibility. Due to this reason, most people cannot perform better squats due to ankle restrictions

High-pole squats are usually lower than low-pole squats. In weightlifting, squats often appear to be extremely low. Therefore, high-pole squats can be better converted into weightlifting and CrossFit exercise technology

But not everyone is training to participate in weightlifting competitions, so you don’t need to squat completely to the end. It is recommended that everyone squat at least parallel to the thighs and the ground

4. Get up

4. Stay balance when getting up. Starting from the bottom of the squat, you need to activate the hips and knees at the same time so that your shoulders and hips rise at the same time

When getting up, the torso must be in a stable position. Many trainers usually have back collapses and forward back. If you squat up in a state that cannot be controlled well, this will bring risks to your lower back, and the weight bearing of the barbell will gradually destroy you

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