HEAVY SQUATTING AND WEIGHT LIFTING FITNESS
Advice To Squat As A Weightlifter
SQUATS FOR LARGER QUADS
Unless you are a power lifter, squatting as a weightlifter is a good idea. That means with your torso upright as much as possible. In this way your quadriceps - the muscle that you ultimately want to train - are activated to the maximum.
Unless you are a power lifter, squatting as a weightlifter is a good idea. That means with your torso upright as much as possible. In this way your quadriceps - the muscle that you ultimately want to train - are activated to the maximum.
SQUATS FOR LARGER QUADS
Bodybuilders also usually do the high-bar squat, but with the torso often less upright than weightlifters do. However, if you as a bodybuilder want thick thighs and therefore want to train your quadriceps optimally, then a squat style that is as vertical as possible is recommended. So squat as a weightlifter. And be sure to use a safety squat bar
Bodybuilders also usually do the high-bar squat, but with the torso often less upright than weightlifters do. However, if you as a bodybuilder want thick thighs and therefore want to train your quadriceps optimally, then a squat style that is as vertical as possible is recommended. So squat as a weightlifter. And be sure to use a safety squat bar
HELP EXERCISES
The advice to squat as a weightlifter is easier than done and learning the technique is not about one night. We recommend the following four exercises to master the technique. Do this consistently before your back squat and you gradually learn to squat 'differently'.
1. WALL SQUATS
Wall squats, or wall squats, are squats performed against a vertical surface such as a (smooth) wall or door. Thanks to the support you can perform the squat with a fully vertical torso.
Mind you, we are talking about a dynamic wall squat, not the static version where you sit still and try to hold that position for a certain time.
The advice to squat as a weightlifter is easier than done and learning the technique is not about one night. We recommend the following four exercises to master the technique. Do this consistently before your back squat and you gradually learn to squat 'differently'.
1. WALL SQUATS
Wall squats, or wall squats, are squats performed against a vertical surface such as a (smooth) wall or door. Thanks to the support you can perform the squat with a fully vertical torso.
Mind you, we are talking about a dynamic wall squat, not the static version where you sit still and try to hold that position for a certain time.
2. OVERHEAD SQUATS
Overhead squats, where you hold the safety squat bar with raised arms above you, will probably confront you with your limited flexibility and ergo mobility. It is better not to use them with a barbell in the beginning, but with a broomstick, or even better: a piece of flexible PVC pipe or power bands. Overhead squats mainly teach you to keep your spine (backbone) in a neutral position and not to bulge your lower back. A common problem when people switch to the high-bar squat. This can be solved with the safety squat bar.
Overhead squats, where you hold the safety squat bar with raised arms above you, will probably confront you with your limited flexibility and ergo mobility. It is better not to use them with a barbell in the beginning, but with a broomstick, or even better: a piece of flexible PVC pipe or power bands. Overhead squats mainly teach you to keep your spine (backbone) in a neutral position and not to bulge your lower back. A common problem when people switch to the high-bar squat. This can be solved with the safety squat bar.
3. FRONT SQUATS WITH ARMS OUTSTRETCHED
It is best to do this exercise only with a barbell. After all, it is about learning technology, not about weight. You perform this front squat with your arms straight out in front of you, that is to say horizontally or even slightly beyond parallel. This makes your center of gravity even further forward than with a regular front squat and you can perform the squat more upright.
It is best to do this exercise only with a barbell. After all, it is about learning technology, not about weight. You perform this front squat with your arms straight out in front of you, that is to say horizontally or even slightly beyond parallel. This makes your center of gravity even further forward than with a regular front squat and you can perform the squat more upright.
4. REGULAR FRONT SQUATS
This step of weightlifter squat is 'normal' front squats. Weightlifters do a lot of front squats, because this squat is part of the clean and jerk (the bumping), one of the two parts in weightlifting. The front squat requires a vertical torso position and if you do this exercise often enough, your back squat will 'automatically' become more vertical.