Detailed explanation of low bar squat technology

Detailed explanation of low bar squat technology

　　Low bar squat! As the name suggests, it is a little lower than the high bar squat we commonly use. High bar squats are placed on the trapezoid muscles, just like carrying them on the shoulders. Low bar squats are placed near the scapula, some are pressed on the scapula, and some are on the lower edge of the scapula, but in short, they must be stuck on the back of the deltoid muscles, just like the back.

　　1. Chest, shoulder and hand posture:

　　For the chest, just like other squat postures, you must fully lift your chest, and the scapula requires adding Tight, especially in low bars, because if you can't squeeze your shoulder blades into a plane, you will be beaten by pain before being defeated by fatigue.

The whole arm is like a clamp, jamming the barbell. So you need to try to be parallel to the torso, that is, the tip of the elbow is not raised, and then put your hand on the barbell, in a half-ring grip position, that is, the thumb is together with the other four fingers.

　　At the same time, the wrist is required to straighten and not lift the barbell, because the work of the hand is just to jamm the barbell, not to bear the load. In the standard textbook The forearm also requires that it should be perpendicular to the ground, but for most people, this is difficult to do, whether it is limited by mobility or anthropometric specificity.

　　2. Tortoise

　　　As the old rules, the lumbar spine cannot bend forward or overextend, just maintain the normal physiological curvature when upright. In this regard, it is the basic requirement of all standing strength training techniques and a general standard.

　　For low-bar squats, because we carry the barbell on our back, we need to not let it fall off. The torso leans forward a little angle. This angle is about 5 to 15 degrees when standing, but in the squat position, it is much larger than the squat position at the high bar. Because of this little angle, the horizontal torque of the hip joint is greatly increased, so that the gluteus maximus and hamstrings become the main driving muscles in this squat technique.

　　The abdominal muscles should be actively tightened, first, to fix the relative position of the pelvis and the trunk, and second, to increase abdominal pressure and stabilize the spine. This is also one of the key points to avoid blinking on the hip.

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