Ok, squat is my favorite fight, and training with any form of squat is always the most-awaited workout for me. I also think that after a dozen or so years of training, (from which a large part has just been squat) I am able to say this and that on this subject. 


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Of course, I’m fascinated by the GREAT results. In the history of the squats the biggest people were Paul Anderson (probably 1206 pounds), then Fred Hatfield (1014 pounds), Matt Dimel (1010 pounds), Ed Coan (1003 in the gym, 975 pounds officially in the competition). Of course there were many more. Recently, several decent results were obtained from Chuck Vogelpohl (1025 pounds), Brent Mikesell (1107 pounds), and in early November 2003, Andy Bolton sat down and rose from 503 kg. 

Even half of this result is an awesome weight for an advanced three-wheeler. For many it is almost unachievable.
(1 pound = 453.5592 g, it is assumed that approximately 1 pound of weight = 0.454 kg) 


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I would like to share with you what I have learned so far about the squats. It took me, as I wrote above, a dozen or so years. Maybe thanks to this article you will avoid mistakes, injuries that have happened to me. This should significantly shorten the trial and error process and explain your doubts in a simple way. I hope that this will improve your results and your new records will prove this. 

I only regret that nobody told me that many years ago. 

I will try to raise the issues related mainly to the technique of fighting. I would like to emphasize here again that this statement is used to describe the technique of performing a squatting squad in the TRIPLE! Not a weight squat, or other variations of shallow bodybuilding squats. 

This will, of course, include the starting position (placing the neck on the shoulders, the handle, putting the stands and their heights, the location of the trunk and head, spacing and positioning of the feet during the removal of the barbells as well as during the movement of the squat). Then the same movement (lane, depth). 

I would also like to, because I consider this to be extremely important, to mention the basic difficulties that we encounter while performing the squat and, most importantly, how to remedy them. 

In addition, to a small extent, I will discuss the matter of the equipment used in the squat and discuss its functions. However, this issue is only superficial, because the whole equipment could be written whole volumes, and at the same time someone somewhere out there probably tests a new cut, a kind of coveralls or bandages. In addition, there is a problem of the legality of various equipment in various federations. 


However, I will not speak here about the methods of training, as it goes far beyond the scope of this article. 

LIPS provide the gym with the greatest possible physical stimulus, forcing a number of adaptive responses to the maximum amount of muscles as well as the entire system. It simply means more results from the work you have put into your workout. This is why squats aptly are called by many the king of all exercises. 

Many forms of squats are known, and each has its own unique advantages and applications. 

A threesome squat is a specific form of a squat performed to lift a maximum of heavy loads. In this dip, the barbell barbell is positioned very low on the rear shoulder muscle acton, and the slightly increased forward tilt allows the quadriceps muscles to share the weight of the barbell with the back muscles and the gluteal and biceps muscles to lift it. 

Weight distribution and better levers obtained due to the specific bar position, wider spacing, allow the trilogy to perform barbell squats with a weight of up to 20% exceeding the technique with a high barbell, narrow foot spacing and close to the vertical torso.

Squat technique 

In fact, the series or single repetition starts before you approach the barbell. The moment you approach the bar, you should check your entire list of activities point by point. 

Initially, focus on 

1) assuming the correct position and positioning of the barbell on the shoulders, followed by moving away from the stands, 

2) taking a proper starting or starting position, and then 

3) same movement – both down and up – and putting the bar on the stands. 

Adoption of the correct starting position, barbell positioning and all auxiliary activities associated with it are probably the most critical part of the approach to the squat battle. 

The position of the racks and their height 

Make sure that the racks are positioned in a way that makes it easier for you to grasp the neck at a comfortable width. The second thing is the height of the racks – let them be so arranged that you can comfortably (if we can talk about any comfort) put a neck on your back / shoulders and then pull off the racks by performing only UNEXPECTED extension of the knees and torso. Pulling the barbell from the stands is NOT done by making a half-seat or torso extension from the deep slope in front of the approach to the next battle. I repeat, only a slight extension of the knees and torso. 

Another tip related to setting the height of the stands at the competition, remember that the height should be slightly lower than the height of the stands during the warm-up with the 60th on the back. 



The neck handle 

When grabbing the barbell barbell, make sure you hold it evenly. This is the first step on the way to later arrange the bar evenly on the shoulders. 

Spacing of hands on the bar. And here the anomalies start. Observing the competitors, one can notice large discrepancies in their preferred grip width. 

The main factor determining the width of the spacing of the cancer on the griffin is the flexibility and mobility of the player’s shoulder girdle. The second important thing is, of course, the size and weight of the player (very often heavy category competitors keep the griffin right next to the sleeves, as wide as possible – in some federations slightly longer griffins are allowed in the squat, 8 feet long, or about 250 cm standard griffin olympic has a length of 220 cm). 

The width of the neck grip, what does it matter? The narrower the handle, the better the stability of the barbell on the shoulders / back. Increasing the grip decreases the stability of the barbell being held. HOWEVER, a narrow handle may cause overload of the shoulder girdle and great discomfort of the elbow joints. Therefore, if you feel some inconvenience in the shoulder girdle or elbows while doing the squat, slightly widen the grip, your shoulders and elbows will be extremely grateful for it. ϑ 

Another thing, a handle with a thumb or not. If the rim’s mobility allows it, hold the neck with your thumb. Do not let the barbell break your wrists. If this is the case, experiment with the thumb-free grip (all fingers and thumb on the same side of the neck), paying particular attention to the elbows below the bar, twisted forward (elbows under the bar) and wrists in line with forearms. 

Arranging barbell barbells on shoulders 

In a threesome squat, low barbells are commonly used on the back. In contrast to other popular squats, such as a heavy truck or a squat performed only for the purpose of building leg muscles, where the bar is placed high on the shoulders and resting high on the trapezius muscle, in barbell squat lies about 4-5 cm lower on the trapezius muscle and in the furrow between the mid and back actons of the shoulder muscles. Then pull the shoulder blades and shoulder ring back, turn the elbows down and forward. In this way, you have a nicely stiffened top of the back and a barbell placed firmly on your back and shoulders. 

Placing the barbell low on the shoulders / back, during the fight barbell will move in a line more close to the straight line in relation to the hips, you gain better mechanical conditions (better leverage). 

In addition, this low bar arrangement results in a change in the level of involvement of the main muscles performing the squat greater pressure on the strong buttocks and back rectifiers and less involvement of the quadriceps muscles than in the example of the barbell held high on the shoulders. Often one glance at the level of thigh development is enough to guess the way in which a player performs an squat. 

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