The Importance of Squats!! By USN Athlete Richard Gozdecki: Every week when dredged leg day comes around again, you have to make that one big decision. Am I going to squat this week, or not? The answer in my case is always YES. I’ll perform some variation of squat each week as part of my quad workout as I believe that squats are the answer to complete leg development. Where to start? For anyone trying squats for the first time, it’s always a good idea to use no weight. Squatting with a Swiss ball against a wall, keeping you back straight and head up is also a great way to introduce yourselves to the squat for the first time. Before we even start thinking about weight, we must consider the technique. There are dozens of ways to perform a squat. Depth is one factor which crops up, time and time again. Width of legs, angles of feet, position of bar on your back, head position and the angle of your back when in the seated position are all things which we must consider. THERE IS NO PERFECT SQUAT. There is however, the perfect squat for you. Who should be doing squats? In my opinion, EVERYONE. Whether you’re a boy, girl, old or young, everyone can gain something from squatting. For those who think it’s hard on their knees or lower back, think again. Squats can only help in those areas, so if you’re having trouble, get someone to assess your form and make the corrections so you can incorporate squats into your weekly routine. What depth should I be squatting too? A great aim for a well performed squat has to be 90 degrees. You should be able to feel the weight transfer through the entire leg as you move towards the ground. A 90 degree squat with your legs shoulder width apart will initially recruit you quads at the front. As you move downwards you’ll find that your glutes and upper hamstring will become tight, giving you the ability to change direction and burst upwards once you have hit parallel. A 90 degree squat will incorporate the whole leg, from calves to hip flexors at the front and at the back. This why squatting is considered the best exercise for great shaped legs (and bum). Heart and Lungs So many people avoid squatting not due to the weight, but due to how hard they are on your breathing. You have to have a decent level of fitness to squat. Even with the lightest weight on you back, your breathing becomes harder and your diaphragm compressed. Once you start going through the reps your heart is trying to pump enough blood to your legs to perform efficiently. As your legs demand more blood, the rest of your muscles and organs become drained, which is one reason why we feel sick after squatting. Using a medium to high rep range is a great way to build legs, burn calories and become super fit. A set of 20 squats sure splits the men from the boys (or girls from women) and will always leave you feeling pumped and exhausted. Strong Squat, Strong Body When you work your legs hard, your body has to adapt and grow to cope with the ever increasing demand your progression requires. Squatting optimises this knock on effect. Due to the fact Squats incorporate so many muscle groups, your body will be forced into a growth overload. The hormones your body will produce from a big squatting session will not only contribute to your leg development, but also be distributed through your body, helping you to recover better from the rest of your resistance programme. Squatting is cool. I don’t care what weight you have on the bar. When I see someone performing squats with good form in the squat rack, I instantly think, ‘Good on you, hope that hurts tomorrow’! Strong Squat, Strong Core. Your squat is only as good as your weakest part of the movement. Squats require upper body strength as well as your legs. Your lower back, Abs, upper back, Traps and obviously your legs are all key in performing the squat. If you have a weak lower back, you’ll probably find that you’ll fall forward as you lower the weight. The same will happen if your abs are not strong. Keep squatting week after week and feel your core muscles get much stronger. When you can sit down in a heavy squat with your back up straight and legs at 90 degrees, your core will be as strong as your legs and your mid-section will be as tight as drum! In summary •Squat for total leg development •Squat for Heart and Lungs •Squat with any weight and rep range •Squat for strong core and body •Squat every week •Squat to look cool in the gym!
Posted on: Sat, 19 Jul 2014 08:04:38 +0000