Squat like a pro

Get even more from the thinking gym-goer’s favourite move

Back basics

Keep your back straight and look forward. This forces you to tense your abs as if you were about to take a punch, except instead of a fist putting tension on your abs, it’s the bar-bell. So, if you can’t find the time to work your mid-section independently, keep your back straight for abs that could defend against Pacquiao.

Top bottom

Squatting as low as you can uses 7.4% more muscle in your glutes, found a recent study in the Journal of Strength and Conditioning Research. And seeing as your backside always scores highly in those ‘favourite body-part’ polls that ladies love so much, she’ll want you to go deep.

The stance

Stand with your feet shoulder-width apart. This strengthens your muscles and tendons in their natural alignment. Place a bar-bell at the back of your shoulders, across the muscles on the sides and back of your neck (traps). They’ll cushion the bar and stop it from resting on your spine.

The return leg

Rise along the same path as you lower. Keep your knees slightly bent at the top. Tilting your pelvis forward during this phase of the move makes you use more muscle in your legs and lowers your risk of injury compared to tilting it back, found a study in the journal Physical Therapy.

Go heavy, early

Squats are tough, so you don’t want to be doing them at the end of a session. “They let you ply your leg muscles with a huge amount of weight, which triggers growth,” says Christian Finn, founder of thefactsaboutfitness.com. “So it’s best to do them at the beginning of your workout when you’re fresh.”

Photo: Adrian Weinbrecht; Model: David Sheath @ Flair Talent

From http://www.menshealth.co.uk

About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

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