The squat itself, and even more so the squat with a barbell (with a load) is one of the most popular strength exercises, and also irreplaceable. Very common in bodybuilding, mainly due to the fact that it involves a very large group of muscles, while giving really good results. But how to practice a squat with a barbell to achieve results and not get injured?

Everyone would like to achieve results as soon as possible, but in order not to get injured, you need tosquats with a barbellprepare yourself really well. The truth is that if you're just starting your adventure with bodybuilding, it's a good idea to start by preparing your muscles and starting with regular squats (or squats, if you prefer that name). Strain increases the effectiveness of this exercise, but it must be done correctly - both in terms of effects and safety!

The squats with a barbell unfortunately belong to trauma exercises. Even more advanced people should start with a lower load (deliberately not give a specific weight here, because it is a very individual matter, but more on that later) and gradually increase it in weekly series.

Remember that squats with a barbell belong to the group of exercises that are the hardest in terms of mastering the technique - it is very easy to make mistakes during the exercise, but more on that. It is a comprehensive body shaping exercise, but also requires comprehensive body work.

Why is it worth doing squats with a barbell?

Their action is invaluable. Although at first glance it seems to be only an exercise for the muscles of the thighs and buttocks, it is worth knowing that squats with a barbell also involve other muscle groups, such as: back and abdominal muscles, calves and many others. That is why we say about squats with a barbell that it is a general development exercise and brings a lot of results - of course, provided that it is done correctly.

Preparation for exercises

We have already mentioned that you should try to do classic squats before you start training with a barbell. We should also remember that, as before any type of exercise, also before doing squats with a barbell, it is necessary to perform a warm-up that prepares the muscles and increases blood flow. It is very good to use a few introductory series with a smaller one after the warm-upload.

Graduation of the exercise in this case is very advisable! What do you need? This exercise requires professional equipment, so it is recommended to do it in the gym. At the beginning, it is definitely good to use the help of a professional trainer - both in terms of instruction and proper care (supervision).

To perform squats with a barbell, in addition to the barbell and the grip, you will need solid stabilizing shoes - not suitable for this exercise, e.g. running shoes that adapt to the ground. Due to the heavy load, solid stabilization is needed.

Which load should I choose?

For this exercise, it is crucial. Unfortunately, the answer to the question is not clear. On the one hand, we must feel the effort while performing the exercise, on the other hand, we must learn to gradate the exercise and, above all, adapt it to our own abilities. We should also remember that we do not apply the principle of proportionality to body weight here.

How to check if the load is properly selected?

It is usually recommended to start training with a starting load of e.g. 20 kg (or less - in the case of women) and perform exercises in 4 series of about 10 repetitions at the beginning. As we progress, we increase the load (preferably on a weekly basis). It is very common to check that the load is correct on a series of 8-12 repetitions - if we are not able to do 8 repetitions, reduce the load, when we do 12 without much effort, increase it. It is very important - let's control the weight of the load until we are able to perform all planned series.

The load is so important in this exercise that in the case of the muscles of the thighs or buttocks it is more important than the number of repetitions. Unlike, for example, the abdominal muscles, where the number of sets is crucial.

Here are some examples to start with: 3 sets of 15, 12, and 10 rep sets, 5 sets of 8-10 reps.

Correct exercise technique

The technique of performing squats with a barbell is of colossal importance in terms of effectiveness and safety. Before doing squats with the barbell, remember about the correct posture! If you are inexperienced, ask for protection during the exercise first - preferably someone with experience.

1. Stand slightly apart in front of the barbell stand - feet shoulder-width apart or slightly wider. Spread your feet, sliding your toes slightly outward so that they form an angle of about 30 degrees.

2. Place the barbell on your shoulders on the so-called trapezoidal muscles, remember to grab it as much as possibleas broadly as possible. Slightly tilt your elbows back

3. Remember that the posture you will adopt in the starting position is crucial for the safety and effects of the exercise - also remember to keep your back all straight, move your chest slightly forward, your lower back pushed forward, take a deep breath. Keep your head straight, it can even be slightly raised (chin up). Look ahead, contract your abs.

4. The movement (changing the position to squat) start with pushing the hips back - let them be the initiator of the movement, knees next, go down until you feel the maximum stretch of the quadriceps. Remember that your knees should not go beyond the line of the toes. We stop the traffic for a moment.

5. Return to the starting position - on the exhale. It can be carried out at a faster pace than the descent. Try not to fully straighten your knees. While exercising, always remember to stabilize your posture - don't let go of your back or abdominal muscles! Feet completely on the ground - don't take your heels off the ground!

Types of barbell squats

As we mentioned, the squat is a very versatile exercise, but it also has many variations and variants - we can divide squats according to the equipment used to perform them, but also due to a slightly different technique of performing and some modifications.

Weight-based squats apart from the barbell squat (division by equipment) - here are some examples:

  • squats with dumbbells
  • squats on the crane
  • squats with the Smith machine

Types of squats according to the technique of execution - here are some examples:

  • half-squat or a shallow squat (performed up to a maximum of 90 degrees)
  • squats with a barbell in front
  • hack squats
  • squats - forward or backward (the so-called scissors)
  • step with a barbell

Barbell squats - the most common mistakes

It is worth avoiding them, because when performing this exercise, it is very easy to injure both muscles, joints and tendons. Errors can occur with the posture itself as well as with the movement.

Errors in posture:

  • are usually committed in the position of the feet - they should be shoulder-width apart but slightly open and head;
  • remember to look straight ahead - any glance to the sides may cause a serious injury;
  • not keeping the line: hips, knees, feet - may be effectiveligament damage; in case of incorrect positioning of the knees (incorrect position in relation to the feet), the knee joint may be damaged;
  • Lack of the correct position of the spine may result in a loin strain.

Errors in the execution of movement:

  • not completing the movement to the end or a bad technique will simply result in the lack of effects of the exercise, which has such a potential;
  • do not raise your heels while performing the exercise - your feet fully adhere to the ground, otherwise you will overload your hips, knees and spine.

Remember about technique when doing all the exercises! Otherwise, apart from the fact that we may get injured, its effect will simply not be satisfactory.

Category:

Anatomy