One of the very good trainers and players at the same time, Louie Simmons (at the age of 55 he is still officially sitting down and getting up from 900 pounds / around 404kg, his max at the age of 52 is 920 pounds / about 413kg) he advises that the upward movement should be started by attacking the head backwards (NOT up) and pressing, pushing the back / shoulders in the barbell.
The torso will follow your head!
Next, the movement is characterized by the concentric muscles of the hip extensor (gluteal, two-headed), ie the extension of the hips (exit from the hole), the concave ridge, isometrically tight along the entire length of the movement. Chest prominent. It is only in the further phase of the movement that full activation of the knee extensors takes place.
In the sumo version, the movement in the knee joint is small and the competitor should try to tear the floor with his feet.
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Another important issue during the exercise of the squat is the position of the arms and elbows. Getting up from the sit you want to move, or rather move the barbell, optimally vertically upwards. Therefore, avoid moving the elbow backwards (which sometimes happens) and pushing the bar towards the head, which may contribute to excessive, unnecessary forward tilting and loss of balance during sitting.
So once again the arms supporting the bar are set in a position in which the elbows are twisted down, below the wrists.
A little about squats training, as well as the most common difficulties, errors in performing squat. . . and, of course, how to remedy them
Everyone probably heard this saying that the system / chain is just as strong as its weakest point / link. The same law also applies to the squat.
Squat is a very complex movement in which a lot of muscles are involved. The main muscle groups involved in the squat are the muscles of the hip joints (buttocks and biceps), the whole group of muscles acting on the hips (eg adductors), backbend rectifiers (along its entire length, from the lower part of the back, to the nape of the neck including the muscles of the rim shoulder – quadrilateral, parallelogram), abdominal muscles (both layers of oblique abdomen, straight abdomen, and what is very important, transverse abdomen), and finally, the muscles of the rectifiers of the knee joint (mainly quadriceps).
Imagine that you can, for example, do a half-squat of 200 kg. However, if at the same time the lower part of the back or the rectifiers of the hip joints (it is the gluteal muscles and the two-headed muscles are responsible for the lower part of the movement in the squat and also the upward movement from the so-called seat), they are able to lift eg 150 kg , how do you think, what weight will you be able to squat down in the entire range of movement? Exactly! I guarantee you that it will not be more than the exemplary 150 kg. It is 150 kg will be your maximum weight, which you are able to meet.
Your maximum score will be equal to the strength of the FASTEST muscle group involved in this movement.
From the above statement it follows that in order to improve the score in the squat, one should catch those muscle parts that slow down your progress or cause a breakdown of the technique, and then first of all strengthen the weakest link in your squat. By improving the weakest muscle groups in a given system (once again by the system, I mean here all the larger muscle groups involved in performing a given movement – in this case squat) will contribute directly to the improvement of the result.
Successively strengthening only in what we are already strong, will lead very quickly, at best to stagnation (as the weaker parts of the system still remain far, further away), and unfortunately in the long run to injury.