Super
Squats - Squat Exercise
Squatting True to Form
Attaining the Winning Form-ula.
Exercising at the local gym without
proper form is a lot like playing the slot machines.
It's a waste of money and a waste of time.
He doesn't quite look like an eel
but he sure is squirming. He doesn't look much like
a dog either but he sure is panting. And he hardly looks
like a monkey but he sure is swinging.
What he does appear to be - at first
glance, with straps fastened around his wrists, the
bandana wrapped around his skull, is a hard-core, knowledgeable
weight trainer.
And that, you should know, he definitely
is not.
It's the guy you see at the gym every
day, sweating through arduous sessions of what he believes
to be bodybuilding brilliance. But there's only one
thing more agonizing than the pain in his joints. It's
the pain of the wise observer who actually has to witness
this.
The genius settles in to bench press
the weight equivalent of his sports car. But from the
opening repetition, the only part of him he'll be expanding
is his ego, as a crowd slowly gathers around. After
just one rep, he starts flopping around on the bench
like the fish you caught over the weekend. It's a good
thing Joe Weider isn't use his form alone would make
the Master Blaster cry like an infant.
After a brilliant, fulfilling set
of three, it's off to do some biceps curls. He slaps
so many plates on the bar, you'd think you were in Roseanne's
kitchen. You watch as he whisks the weight into the
air. You watch as his back swings like a pendulum throughout
the exercise. What you don't know is that he'll be visiting
both the chiropractor and the spinal surgeon in a matter
of weeks.
Common Exercise
A common exercise that eludes proper
form among gym patrons is the Barbell Squats, a leg-blasting
motion that can prove potentially damaging to both your
spine and back without the use of proper form. Too often,
weight trainers push the weight upward with their backs,
while dropping either too far or not far enough to the
floor.
First off, separate your mind from
the surroundings. Weight training is not a competition;
it is merely the process in which you achieve the fitness
goals you've set for yourself. Dissociate yourself from
the busy bodies. Always put proper form ahead of heavy
weights. If your form is sacrificed during any exercise,
or you're not getting the reps you want, you're simply
using too much weight.
Squats:
Before attempting squats, secure your feet inside the
rack at a shoulder width, comfortably resting your hands
on the bar with the bar on your traps. Attaining a natural
curve in your back, slowly bend your knees, allowing
the weight to push your buttocks toward the floor. Dip
slightly below the point of where your knees form a
90-degree angle, as if you were sinking into a sofa
cushion, before immediately reversing the movement.
Drive through an upward motion, your eyes faced toward
the ceiling, as you squeeze your glutes through the
range of motion. Try not to lock your knees upon standing
straight up. Also, be sure that you are breathing smoothly
throughout the set.
And doing a vigorous exercise like squats, especially
when heavy weights are involved, always, always, find
a spotter to assure your safety.
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