the squat...
If you're going to go to the gym and do one movement only. Let that movement be the Squat.
- Bar is resting on traps
- hands are gripping as close as possible
- elbows tucked back
- back is arched, butt is back, hips are NOT forward
- feet are positioned around shoulder width apart, toes pointed out slightly.
- get full range of motion and come up fast.
here's an example: http://www.youtube.com/watch?v=zYddZUIzJ9g
weight on the bar = 325 #
The squat is the king of functional movement. Tight core, full body, full range of motion, etc etc.
There is NO other lower body based movement that comes close.
The leg extension, leg curl and... god forbid... the leg press are all great tools to rehab from injury and they all have a place.... in the physical therapy department.
for example, I hear all sorts of stuff like people trying to "save their back" or "not compress the spine" or whatever, what these people do not realise is that they are increasing their chances of future injury from using machines because for example, the leg press is designed so that the core does not have to remain tight in order to push up the weight (well not compared to the squat anyway) and you your legs may get stronger while your core remains weak, furthermore if you don't develop your body as a UNIT, you will never reach your athletic potential.
start squatting! with weight, without weight, with someone on your shoulders etc, your body will thank you for it.
4 comments:
I agree, the squat is the best. Placing the bar on the traps is great for those with non to minimal spinal issues. Those that have disc issue are recommended to exequet a front squat. Therefore decreasing nerve damage at C7 and disc compression and still reep the benefit of the squat movement.
Ila (Barlean Balance)
ive been doing barbell squats and sumo squats and i feel myself getting stronger and stronger!!!
Strong work and damn heavy. Take a look at the following:
1. The bar position is a little high unless that's the camera angle
2. Your wrist position needs to be more 'neutral' - if it's a flexibility issue, move your hands farther apart
3. You're weight is distributed more heavily on your left leg
anonymous,
thank you for the feedback.
1. the bar position is perfect for my body, there is no "right" body position - whatever position allows the maximum tension, tight core, back arch and max depth is the right position.
2. again, I have found that having my grip closer allows for more tension in the upper part of my torso, moving my hands farther apart, would reduce tension, not allow me to lift as much weight and put myself at a greater risk of injury. Also, there is no real "reason" why the wrist position "needs" to be neutral- ther is no biomechanal or safety advatage here.
3. this is possible, I'll investigate it further.
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