Squat - Proper Technique For The Best Exercise
You have probably heard it a hundred times before, and you will hear it a hundred times more – the squat is the single best overall exercise. No other exercise out there has been known to increase strength, weight, and size faster or more effectively than the squat.
Building up your squat will also help you will every other lift. This is because the squat is a compound exercise with complex movements. Even though the squat primarily works the leg muscles, every muscle in the body is involved in the squat in some way or another. The result of this is a very comprehensive workout, as well as cardiovascular training.
Because the squat uses the entire body, your muscles and joints all learn to work together. This will improve your performance in most sports and athletic activities. Isolation workouts can produce muscle gains, but exercises like squats tie them all together, producing higher net gains.
As helpful as the squat is, executing them with poor technique can be both unrewarding and dangerous. There a few key elements to the proper squat that you need to get down to see massive gains.
1. Control Your Stance
Your stance, as with most exercises, is an extremely important factor in executing a proper squat. Improper stance can result in strained joints or other injury, as well as working out the wrong muscles and producing uneven gains.
To properly perform a squat, your feet should be at just about shoulders width, perhaps just a bit wider, with your toes pointed straight ahead. Many people make the mistake of pointing their toes outwardly, which creates a strain on your ankles.
2) Go Down Low
The most common mistake that most people make with squats is the depth of the squat. The depth you are able to go will depend largely on your flexibility, but you should at least try to get your thighs parallel to the ground. If possible, and for maximum gains, take the squat all the way down to where your butt is nearly touching the ground.
3) Maintain Proper Form
Throughout the motion of the squat, be sure to maintain proper form. If your form is suffering, lower the weight and try again. The most common cause of form degradation is trying to lift too much weight. Throughout the motion of the squat, keep your back straight. When the weight gets heavy, many people bend at the waist and lean forward a bit. This puts unnecessary strain on your back and can cause injury.
Also, be sure to keep your heels on the ground at all times. When you lift your heels up, the strain of the weight is placed on your knees and can cause injury. This also removes the focus of the workout from the muscles you want to target.
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