How well you can Squat is a measure of your true fitness level. A great squat is deep (below 90 degrees or at least parallel with the floor) and achieves a small angle with respect to the knee joint. Deep squatting is an art requiring flexibility, core strength, upper body strength, lower body strength, balance, and stamina.
If you can't squat parallel with the floor, your squat needs work so you can squat deeper. Even if that means only using your body weight. In other words, take steps backwards, so that you can eventually move forward.
There is a useful technique to develop depth with "Step Squatting". Step Squatting involves using an aerobic step platform with adjustable increments. Most gyms have the equipment you need (See picture above).
The first step is to determine how low you can squat..
To begin, raise the step to a level that is parallel with your knee, or slightly above. Perform the squat with your butt above the step, with your body facing the opposite way. If you can touch the platform successfully one time with no problem - lower the step one level.
Continue this process until you find your "sticking point": The point where you can't squat deeper. Write down the height / number of steps where this happens. During your next workout, start at this height gradually increase the repetitions. Once you can do 3- 4 sets of 12 repetitions with great form, take the step down one more level. Gradually start introducing weight after you've mastered 3-4 sets of 12 with body weight.
Some Tips:
If you can't squat parallel with the floor, your squat needs work so you can squat deeper. Even if that means only using your body weight. In other words, take steps backwards, so that you can eventually move forward.
There is a useful technique to develop depth with "Step Squatting". Step Squatting involves using an aerobic step platform with adjustable increments. Most gyms have the equipment you need (See picture above).
The first step is to determine how low you can squat..
To begin, raise the step to a level that is parallel with your knee, or slightly above. Perform the squat with your butt above the step, with your body facing the opposite way. If you can touch the platform successfully one time with no problem - lower the step one level.
Continue this process until you find your "sticking point": The point where you can't squat deeper. Write down the height / number of steps where this happens. During your next workout, start at this height gradually increase the repetitions. Once you can do 3- 4 sets of 12 repetitions with great form, take the step down one more level. Gradually start introducing weight after you've mastered 3-4 sets of 12 with body weight.
Some Tips:
- Try in front of a mirror.
- Have an experienced and skilled squatter critique your form.
- Squats are hard. Be patient as you improve.
- Introduce weight slowly, and only as long as your form doesn't suffer.
- Stop if you feel pain.
1 comments:
SQUATS!!!
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