Squats are often referred to as the ‘king of lower body exercises’ and it is rightly called so. This exercise is a master, when it comes to shaping up the lower torso and the whole of the legs region.
It helps in shaping up the thighs, the calf muscles and also makes the muscles release certain hormones, which help in the development of the torso muscles too.
The problem with this wonderful workout plan, however, is that, if not done properly, it may seriously injure the individual. So it is often advised that one should have a trainer by his/her side while performing this exercise.
If you are a trainer and want to teach your fellow gym members, or athletes, the proper way of doing the Squats on bars, hopefully this article will be able to help you.
The trainer should ask the members to warm up the whole of the body muscles before jumping into this exercise, and also not to do it, if he/she is a first timer (he/she should be asked to watch, while the others are doing, the first day).
The first timer should also be asked to follow, and learn, the few techniques that are given below. Proper posture and execution is essential, to have rightly shaped muscles and an injury-free workout.
Ask them to have their chest up and their shoulder plates pushed back. Their Legs should be shoulder width apart, their toes at 15 degrees, and their head, facing forward, at about 45 degrees. Inform them that if their face is upward facing, it may hurt their neck. So their head should be in line with their torso.
If it is a beginner, you are dealing with, it is best that you give him/her a bar, without weights. You can teach your ‘students’ this step, personally. Ask them to get in position, and then hold the bar (with or without weights) along the base region of their neck (the trapezius).
Ask them to bring up their hands up, and hold the bar along their shoulder; thus their shoulder and the two hands should form a line, and should be shelving the barbell smoothly. The bar should be close to their body and never going above the shoulder level or lower than it.
When, after you have made everything clear about the posture, they start to sit down slowly, keep a lookout on their feet posture. When going down, and when coming back up, they should not lift their heels at any time.
You should ask them to keep their heels floored and when rising up, they should put pressure on the heels to help rise up, rather than on their toes.
You should also make it clear to your athletes, ‘students’ that their knees should be directly above their feet while performing the exercise. Instruct them to keep their torso as much straight as possible.
Tell them that they are not to touch the floor, or let the thigh region touch the lower legs. See to it that their posture is right, when they are at the lowest position.
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