How To Squat Correctly

I have decided to give the squat a special page. First of all, the squat must be performed correctly, in order to be performed safely. In addition, the squat is one of the single best exercises you can perform. Not only is it a great over all exercise, but it may also naturally increase your testosterone levels. Everyone, and that includes you, should do squats. So now, on to the squatting.

*All illustrations reprinted with permission from ISSA and Fred Hatfield

Athlete Squats
Difficulty Level: Hard		 Execution:

Figure 1

Figure 2

 

 

Lets start of with a discussion on equipment. The most commonly used piece of equipment for the squat is the belt. You should only use a belt when lifting over about 85% of max. You need a strong back to squat, so you should not use a belt unless you are lifting heavy. The same goes for squat suits and knee wraps. Please refer to our equipment section for how to use equipment properly. The only equipment you need is a training partner to watch you at all times. Now on to the proper way to squat. We are going to cover the athletes squat, the safest way to squat for general fitness, but we will also be covering all the other ways to squat each month in our exercise of the month articles. So stay tuned. Here we go:

  1. Position the bar on your neck, about 3 inches lower then your neck. Place your hands on the bar at a comfortable grip width. Place feet about shoulder width apart (or where comfortable) with toes pointed out.  Squeeze your lats and push your elbows forward so they are vertical with the ground. Keep your head up and look at the ceiling or up at the wall. Keep your back arched throughout the movement.

  2. Tighten your abs, glutes and take a medium breath then lift the bar from the rack and take one step backwards.

  3. Descend while keeping your hips under the bar until your thighs are about parallel with the floor. Push your butt back as if sitting down. Keep your abs and glutes tight and hold your breath*.

  4. Do not let your knees drift beyond your toes, drift in, or drift to the outside. 

  5. Ascend back to the starting position using the same path as the descending. Take another breath

  6. Repeat for recommended number of reps.

  7. Return the bar to the rack with the help of a spotter.

Believe me, you will be happy when you get the chance to put the weight down. This exercise will burn tons of calories and work muscles you never knew you had. Good lifting. ALL WAYS HAVE A SPOTTER WHEN SQUATTING.

 

*Breath holding should never be used if you have high blood pressure or other cardio-respitory problems.
The Box Squat  

 

I have been asked many times how to perform a box squat. Here Bill is performing a box squat with bands. The only difference between the box squat and the box squat with bands are the bands. Below is the picture of the box. As for box height, that will depend on the person and the goals. For us, we use a box height that is slightly below parallel. The box can be constructed many ways, and you can use door mats or aerobic pads to adjust the height quickly.