Squats are the best training exercise for glutes and legs, but they also have many variations. Therefore, if you want to develop beautiful hips and legs, you must master several different body postures to enrich your training methods.
After integrating and using various methods, you will find that, Many training methods are similar, so please try different training methods. It will definitely be a good thing for you!
There are so many squat postures. Today I will explain the high barbell back squat. Training:
When doing squat training, we can do it in this way. Not just a snatch drill, but a thumbs-on-the-bar exercise.
Hold the barbell on your shoulders with your hands narrowly apart, spread your legs outwards, and squat with your hip joint lower than your knee joint. Remember to lock your erector spinae muscles and keep your back straight.
This action lacks flexibility when done early, especially at the beginning, when it is difficult to achieve a narrow grip on the barbell. Not on the deltoid muscle on your shoulder, but about 5 centimeters above the latissimus dorsi muscle, which is above the shoulder.
As you can see from the picture, the left is a high barbell squat and the right is a floor barbell squat.
1. Position? Place it on your shoulders.
What you need to pay attention to now is that the barbell is placed on your shoulders, not on the spine. If it is placed too high, it will compress the barbell. Your cervical spine, causing unnecessary damage.
After placing the barbell on your shoulders, take a step back, stabilize and tighten your core muscles, and perform squat movements and exercises.
2. Posture? Body posture: The upper back should be straight
During the squatting process, the torso and back should be kept straight, so that when you squat, your chest will not Fall forward and downward;
Secondly, when you squat, only when your back is straight can you ensure that the barbell on your shoulders will not roll onto your neck, causing unnecessary damage.
3. Position
When performing squat training, we have different positions, because different positions stimulate your legs, back, and shoulders differently. Same. Let’s take a look.
The main subject is set by personal preference, but for people with good ankle joints, do it based on the knee joint and hip joint, and your knee joint can exceed the toes; for general For weightlifters, it is recommended to turn your toes outward 15-30 degrees to accommodate your knee joints pushing outward.
The following three movements will be introduced to you:
1 Bare-handed squat: common but classic, insist on doing it every day!
2. Front barbell squat: a certain snatch posture is required, the back should be straight, and the height of the knee joint and hip joint should be paid more attention to!
3. Shoulder barbell press: Hold both hands in a wide overhand position and place it directly above the shoulders! It is best to stand with your feet splayed out and sit down in a deep squat position.