A very common mistake when lifting weights is squatting with improper technique. This can cause severe injury and you can really damage your body. In this edition of Workout Warriors, I will be showing you the proper way to squat with good technique to avoid injury.
STEP 1: Positioning
A very important part of squatting is were you position the bar on your back, as well as where you place your hands. Before I explain any further, know to always have a spotter present and to never squat without a squat rack.
Before you even lift the bar off of the squat rack, you have to make sure your positioning is right. Your hands should have a wide grip. You can tell what a wide grip is by a little marker just inside the squat rack dimensions. Place your ring fingers on these markers, and grasp the bar tightly. After that, get under the bar, and position yourself so that the bar is on your shoulder blades, and not your neck. Putting the bar on your neck can cause serious injury and very bad soreness of the neck.
STEP 2: The lift
After you have the correct hand and bar positioning, you are ready for the lift. When you lift the bar off the squat rack, you want to have your knees bent, and not have to tippy-toe to get the bar off the rack.
Once the bar is off the rack, slowly back up until you have enough room to squat down to ninety degrees. Before squatting down, make sure your feet are pointing straight forward and stay that way the entire squat. Also, make sure that you look up towards the ceiling, as this will help keep your chest up.
Once you squat down to ninety degrees, squeeze your glutes, immediately explode up, keeping your heels on the ground. It is very important to keep your heels on the ground, so you can use all your leg muscles to explode up. Make sure not to pause for more than two seconds when squatted down, as you will lose your explosiveness. Once you explode back up, you have successfully completed a squat! Congratulations!
I hope this guide helped you, and if you have any question or comments, please feel free to leave me a comment or email me at: FHHS63@gmail.com
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