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How to Perform
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| Body Weight Squats |
Starting Position:
The
movement is similar to
taking a seat, so firstly place a bench or
chair behind you (preferably a
bench)- Posture here is THE most important thing to remember and do correctly (a mirror would be handy)
- Stand straight and slightly bend your knees, poke your bum out
- The movement as I stated is sitting, so prepare to sit down
- Squeeze the Tummy tight
- Hold your hands out in front of you
- Keep the eyes looking directly forward, the head still
First Repetition:
Begin to lower your body and
concentrate on ensuring your knees staying level with your
ankles and your shoulder level with your knees- Count 1, 2, 3 and 4 and enable your bum to just touch the seat
- Remember this is the ‘easy’ part so you will start the movement by breathing through your nose
- As you arrive at the bottom ensure your posture is correct; shoulders inline with your knees, knees in line with your ankles.
- Holding the same posture and contract the tummy muscles and return to the original position (ensuring the knees are slightly bent, back straight)
- Count 1 and 2 and you accelerate back up and breathe out through the mouth
- Repeat
Important things to remember through the set:
- Start the movement by breathing in through the nose
- Count 1, 2, 3 and 4 as you move downwards towards the bench
- Breathe out through the mouth during the Pushing up phase
- Keep your back Flat, shoulders back and keep your tummy tight ALL THE TIME
- When you are at the lowest point your ankles, knees and shoulders should all line up
Things to be Careful of when squatting:
- The knees going over the ankles
- Keep your back flat and your shoulders in line with your knees
- Don't look down during the movement
| Squat with Bar - Advancement |
The next advancement moving up from the body weight squat is actually the Dumbbell Squat (next exercise).
However the Squat with Bar is very relevant to the way you do a Body Weight Squat. So I thought we may as well chat about it here. You can always come back when you are ready!
The
Squat with Bar is performed in Squat/Power Rack. For
those training at a Health Club you will see this machine in every one.
For those training at your Home
Gym you won't be so familiar. It's an adjustable machine that has two rods that you can place in specific holders in order to help you squat to your full potential (similar to touching your bum on the seat - only using the bar now)
You will need to ensure the weight bar sits firmly on your upper back, across your shoulders. A pad or foam is 100% recommended.
Follow the same routine as above. Holding your abdominals strong. Ensure your knees stay behind your toes and you stick your bum out.
At the bottom of the squat you need to focus on having your shoulders in line with your knees. As you rise keep the tummy strong and push from your butt and stomach.
The squat rack is an advanced exercise machine and one that comes highly recommended. However it is most certainly not your first piece of Home Exercise Equipment you should purchase!
DO NOT LET THOSE KNEES GO OVER
THE TOES! STICK YOUR BUTT OUT!
Next Page: Dumbbell Squats
Return from Body Weight Squats to Bicep Extension
(One Arm Bicep Extension)
Return to Every Exercise
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Return from Body Weight Squats to Bicep Extension
(One Arm Bicep Extension)
Return to Every Exercise
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