Sunday, January 24, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Training Body Mechanics

Body Mechanics: The Squat

Justin RobertsonbyJustin Robertson
September 13, 2012
  • 3shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Over the past few months we have discussed the various muscles that move our body through different planes, as well as how to train them specifically. There are many different muscle groups within the body, some assist the prime mover, while others undo the movement that a muscle has just completed. Often we mentioned that we must think of the body as one in terms of movement and functionality. For example, when we walk there are numerous muscle groups at work in order to properly complete this basic action. These include the muscles of the core musculature, back muscles, hip flexors/extensors quadriceps, calves and the muscles of the foot. They all have their place and they all must work together for us to effectively maintain a rigid torso, propel ourselves forward, and simultaneously maintain our balance. Without even one of these muscle groups our ability to walk would be seriously compromised.

The reason I chose walking as a basic yet complicated example is to illustrate that walking is a huge physical task. This relates to our training because when we train we tend to increase the difficulty of a simple movement. As such our body is forced to work much harder, and our risk of injury rises as well.

At FitnessVolt.com, the goal is to educate on many different topics within fitness as a whole so that you can take this knowledge and move further ahead in your own goals. My contribution in this vein is to help you in the areas of exercise technique, muscle recruitment, and injury prevention. Welcome to the first of many editions of Body Mechanics.

As the first edition of Body Mechanics should set the precedence for future articles, I present to you this weeks featured exercise – The Squat.

The squat can be called a structural exercise, as well as a closed kinetic chain exercise. Structural exercises load the spine directly, whereas closed kinetic chain exercises have the hands and feet in a fixed position, and also is a multi-joint exercise(compound). A multi-joint exercise recruits many different muscle groups to complete the exercise.

The squat works various muscles like the erector spinae, the core musculature, gluteus muscles, quadriceps, hamstrings and calves. When we perform the squat properly we are forced to maintain a rigid torso and a neutral neck, this alignment limits the amount of strain on the lower back.  The same posture forces the core musculature to engage in an isometric contraction as well. When we flex at the hips and knees we’re working the hip flexors and quadriceps while engaging the calves. As we raise the weight back up and we extend the hip and knees the gluteal muscles, hamstrings and calf muscles begin to work.

The truth is if form is lacking then you’re limiting the benefits of the exercise. It doesn’t matter how heavy the weight is, your inhibiting your true potential. The basic exercise technique for the squat is as follows:

1. Start by placing a barbell loaded with an appropriate weight on a squat rack about arm-pit high.

2. Step under the barbell and load it onto the posterior deltoids, and base of neck, place your feet approximately shoulder width apart.

3. Grasp the bar approximately the same distance as your feet width in a pronated grip. Lift the elbows, they should be pointing straight down, think of the shape of the letter W. Chest should be up and out, shoulders back, neutral neck and ears in line with your shoulders.

4. Extend at the hip and knees simultaneously to lift the bar off , then take a couple of steps back and then reposition feet as above.

5. Initiate the movement by flexing at the hips and knees. Maintain a rigid torso and continue to bend at the knees until your upper leg is perpendicular to the floor.

6. Once you have reached the limit in the lowering phase ,extend the knees to lift the weight. Ensure that you are pushing through the heels of your feet. The repetition ends when the legs and torso are fully extended, but not forcibly.

When an exercise is done correctly ,and with an appropriate weight there is little risk of injury. The most common mistake I see in the gym is the tendency to load the rack with too much weight. When people do this they can’t complete a full range of motion. Not only are you inhibiting your potential, you’re putting yourself at risk for injury. Lift to your strength and not your ego.

The squat is most definitely an advanced exercise and should be taught slowly to minimize the risk of injury. Our own body weight is ideal to help teach the fundamentals to a beginner. When watching someone do body weight squats we can assess the individual to see where muscle imbalances may be present, and as such we can prescribe other exercise to correct these imbalances. A baseline is always important to establish as the goal is to get better with every set, rep and breath. That is always the goal, see you next week.

Happy Lifting!

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 3shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Body Mechanics
Tags: Body Mechanics
Previous Post

Muscle Dysmorphia: Bigorexia

Next Post

Ketogenic Diet: How To Begin

Justin Robertson

Justin Robertson

Related Posts

Free Weights Vs Machines
Body Mechanics

Free Weights Vs Machines

Body Mechanics

Body Mechanics: Find Your Passion

Body Mechanics

Body Mechanics: Spiral-Diagonal Patterns of Proprioceptive Neuromuscular Facilitation

Body Mechanics

Body Mechanics: Static Postural And Movement Assessments

Body Mechanics

Body Mechanics: Muscle Imbalances

Body Mechanics

Body Mechanics: Planes of Movement

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Larry Wheels Deadlift PR

Larry Wheels Hits All-Time Personal Record With Earth Shattering 855lb Deadlift Triple, Gets Injured

Ronnie Coleman

What Did Ronnie Coleman Eat in His Prime?

Blessing Awodibu

Blessing Awodibu Is A Shredded 287lb As He Begins Prep For Pro Debut

Natural Bodybuilding

6 Obvious Signs of a Natural Bodybuilder

Ben Chow Luke Sandoe

Ben Chow, Fouad Abiad Respond To New Details of Luke Sandoe’s Death

Hafthor Bjornsson Covid 19

Hafthor “Thor” Bjornsson Gets Covid-19 Following Exhibition Boxing Match

Bent-Over Two-Arm Dumbbell Row Guide and Videos

Bent-Over Two-Arm Dumbbell Row Guide and Videos

Laura Bass

Former Bodybuilder Laura Bass Dies at 49

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

21192