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Barbell Squat, Effective beyond Complexity Exercise

Barbell-Squat-Effective

The barbell squat is a complicated squat yet effective way to increase the muscle mass of your posterior chain. These muscles must be built stronger to produce hip extension. The squat is one of the exercises that improve your strength for jumping, pushing, pulling and other lower body movements.

The barbell squat is one of the squat variations that provide additional tension to your lower and upper body. Basic squat uses the most amount of weight. The squat should be performed through the effective range of motions. You only need to ensure that your hip is dropping below the top of the knee.

But for the barbell squat as one of the squat variations, you will need the barbell to be placed on your shoulder back.

How to do this?

how to do The barbell squat

Since the barbell is in the rack at the height of mid-sternum, take a thumbless grip on the bar that is narrow enough for your straight wrists. Then place the heel of the palm against the bar, while placing fingers on top. The hands keep the barbell from rolling down our back. With grip and hooks in place, walk under the bar and place it right under the spine of the scapula on the meat of the rear deltoids muscles. With the bar in position, take a deep breath and stand up with the bar on the back. Next, you will have to step out of the rack and make the same shoulder-width stance as the stretch without the bar. Take a big deep breath to increase the intra-abdominal pressure of the gut and provide stability for your back.

While doing the squat with a barbell, you will need to keep in mind some of the things that you should need to learn. For instance, the hands don’t hold the bar on the back; instead, our back muscles hold the bar on our back. We use the low bar position to allow us to bend over and use the hip drive to stand up.

Also, when you are preparing to squat down, there are two things that you need to remember, as well. The first one is you have to shove your knees out. And the second one is squat down to depth and come right back up by driving your hips up.

Learn the Basic

Aside from the barbell squat, there are other kinds of squat that you want to try. But you’ll need to know how to do the basic squat.

For the basic squat, the starting position is standing with your heels apart with shoulder-width distance. Put your heels under your shoulder and turn it out at 30 degrees. While, push your knees to the side, the same direction of your feet. Then bend your hips and knees at the same time. Start moving it back and down while pushing your knees out. Make your lower back squat with a natural arch shape when you stand. Your hands should be outside your shoulders while squeezing the bar hard. But let your upper back carry the bar. The bar should be in the center, between your traps and rear shoulders or on your traps. For your elbows, you will need to place it behind the top of your torso. Before unracking, raise your chest and make sure your legs are straight before walking back.

While doing that, bend your hips and knees at the same time. Your head should be in-line with your torso. Next, squat down until your hips are lower than your knees. Lock your hips and knees for racking and step forward, hit the rack. Move the bar in a vertical line over your middle foot. Then, hold it at the bottom while breathing in and out.

Quick Reminder: Avoid raising your toes or heels while doing squat. On each repetition, lock your knees at the top and stand with it. Do the proper breathing and get tight for the next repeat. Make sure your back is neutral and no rounding nor excess arching. Keep it at a diagonal angle. To support the bar, never use your hands to prevent damage on your wrist.

Common Mistakes while Doing the Barbell Squat

  1. You will avoid the lack of tightness during lifting by making the right stance. Doing the correct position should give you a tighter set-up. Also, it can build muscle mass and provide more balance while doing squat barbell.
  2. Try placing your barbell at the rack evenly and balanced. Keep it placed irregularly towards the left or right of the center. It will make your shift on whether the barbell is placed asymmetrically.
  3. Another common mistake during the barbell squat is making your knees forward too much. It will make your squat pattern weaker and can cause injury to your joints in your knees and lower back.
  4. On the other hand, if you move your knees inward, it can lead to a vulnerable position that could harm your knee joint. It should be one of the common mistakes when doing a barbell squat.
  5. The most common mistake while doing a barbell squat is not reaching the proper depth or doing only half squats. It is the result of a lack of an ingrained understanding of what an adequate extent and has locked down the feeling of joint positioning. To avoid, allot more time in the bottom position through holding repetitions.

benefits of barbell squat

Doing a barbell squat has many benefits.

Doing squat helps your body to build more muscles.

Indeed, a barbell squat doesn’t just help you achieve incredible, toned legs. Also, they promote body-wide muscle building by creating muscles in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too.

It can burn calories faster and more effective.

As calories burn, it will help you build muscle. It will become more efficient at burning calories so you can get to that slimmer physique faster. When you squat with weights bar, you’ll burn the calories even quicker.

More flexible muscles after incorporating weighted squat in your routine exercise

Being flexible is one of the factors to perform well in the workout routines. Our muscles, tendons and ligaments become less elastic as we grow old. But this does not mean that we cannot slow it down. Doing regularly weighted bar squats will help you limber up and become more flexible as the exercise involves bending and stretching of the leg muscles.

Like other exercises, it improves mobility and balance.

You will need to have strong legs for your daily activities. Strong thighs are essential for staying mobile; thus, you will need to do squats. Not only do they develop leg strength, but they also work out your core to stabilize your muscles. These muscles help you to maintain balance.

Maintain good health of your lungs and heart.

If you do exercises, your breathing will be practiced. Also, your heart will improve its function in blood circulation. Also, it will strengthen your cardiac muscles and lung capacity.

Prevent you from having injuries.

Proper stance while doing the barbell squat can prevent you from getting injuries. Aside from muscles, squat strengthens the tissues and ligaments in our body. By doing this, it helps your body to become steady while your primary muscles can do their job.

Stronger Bones and Improve functions of joints

Doing barbell squat engages your hips, knees and ankles at the same time. It helps build muscle and improves joint health and joint strength. Aside from joints, squat increases bone density in our bodies. It helps our bones to become stronger over time.

Good posture in doing squat.

Another good thing in performing squat has a good posture. While improving your core and leg strength, it influences your muscles at the back to have good posture.

Getting support for your daily activities

In general, doing a barbell squat will increase your capacity for doing everyday tasks. The squat is one perfect cardio exercise that you will need to improve your lower body, which is vital for daily movement.

In a nutshell

Indeed, doing a barbell squat improves our muscles in the lower body and at the back. But what could be the reasons for choosing the squat? Why squat if we could have other choices?

In the beginning, the squat is the most natural exercise that we have. It is one of the most foundational functional movements in our lives. And as we get older, it is crucial to maintain and to do squat correctly.

Don’t be deceived if you notice that doing squats is more comfortable than any workout. In fact, squats are compound movement. It means that it is a movement that needs your every joint working. A simple bodyweight squat workout uses almost every muscle group in the body. Adding a barbell in your routine, it helps your primary muscle group to work.

Aside from legs, don’t forget your muscles at the back, hips and core as well as your shoulders and arms moving.

Because of utilizing your bones and muscles completely, it burns calories and fats. In return, it adds muscle mass and increases bone density. Given this, it improves your flexibility. The increase in your knees and hips reduces your chance of getting an injury.

How to Do Squat – the Powerful Exercise for your Legs

How-to-Do-Squat-the-Powerful

How to do squat is a powerful way to enhance your overall fitness. You may want to do squats if you need some quick yet best results from your workouts. Look no further, as we are giving you some reasons and easy ways on how to do squat.

How to do squat enables your body to have the strength exercise and a vital one that will increase the size of muscles in your lower body. Squats target your core strength, which is your key to do other workouts such as powerlifting, deadlifts and bench press.

However, to perform and achieve the results of a good squat workout, you will need to learn the techniques on how to do squat. The squat is considered as a staple exercise in many workout programs. Therefore, we are giving you the best tips and easy steps on how to do it.

Your lower body, especially the hip and knee joints up to your ankle joints, are essential to maintain their flexibility and strength. Also, after comparing it to other workouts, squat requires no equipment, and you can do it anywhere you want.

So why squat?

Regarded as a powerful leg workout, you can enjoy many advantages of doing squat. Enough pressure and appropriate intensity of squats can give you quick results.

Squats can build strength to your upper and lower body.

Indeed, squats’ primary muscle target is your leg muscles. On the contrary, it can also build muscles in your upper body. While intense workouts like squats, it can trigger the growth of hormones and testosterone in your body. These compounds are essential to improve muscle mass in certain parts of your body.

The squat is a functional exercise.

When you say functional exercise, it helps your body to perform daily activities. Since you will not need equipment to do squats, you can do it anywhere. The fundamental reason for how to do a squat is to promote mobility and balance. It also helps you build muscles to perform efficiently.

It gives you less fat, more muscles.

The squat cannot directly burn fat. However, the squat is useful in gaining more muscles. The cycle is when you gain more muscles, you will need more fat eventually.

It makes your body more flexible and balance.

Who cannot enjoy a body with flexibility and balance? Most importantly, strong legs are crucial for mobility and help maintain balance. Having balance in your body is improving your brain and muscle groups’ communication with each other. Achieving both flexibility and balance is vital while doing the workout.

No injuries if you do the squat workout.

Being flexible, balance and gaining more strength, you will more likely prevent injuries while doing other workouts. Your muscles, ligaments and connective tissues to be precise are more stabilized than before doing squats.

Squat improves performance in running and jump.

Most athletes know how to do squat as it boosts their limits on jumping high and running fast. Given that squat provides mobility, balance and strength, no wonder squat is vital in every athlete’s training program. Pushing the limits of an athlete is quite hard if you have no preparations before doing so.

More tone backside, abs and muscles of your entire body

Other than your lower body, squats can make a difference to your muscles in toning and tightening your behind. For instance, your abs and backside muscles can feel different if you do squat. It will prevent you from being obese, diabetic and reduce the risk of having the cardio disease.

How do you do it?

As the mainframe of every workout, the squat is a versatile exercise. But you can always start from the basics.

Step 1: Your starting position is standing facing forward with your head and chest held up and out.

Step 2: Then place your feet apart in shoulder-width, extending your hands straight out in front of you to help keep your balance. You can have extra movements like bending your elbows or clasping your fingers.

Step 3: After you are done with your hand, you can make an imaginary chair to sit back and down your hips. While doing this, keep your head facing forward as your upper body bends a little ahead. Make sure your back is slightly arched as you descend in this position.

Step 4: With your hips bent and your back slightly arched, lower down your thighs, parallel to the floor as possible. With your knees over your ankles, press your weight back into your heels.

Step 5: Focus on your form and keep your body tight. Then you can push through your heels and bring yourself back to the starting position.

For starters, you can have three sets of 10 squats, and then you can add more repetitions. Given that you are doing it properly, you can have the best results right away.

Variations of Squat

If you master doing the basic squat, you can do already do variations of the squat. The single stunt of squat in your routine cannot improve your strength, mobility and balance. Here, we are handing over to you on how to do squat, which focus on different muscles of your body. Here is the step-by-step of different squat variations you can do.

Bodyweight Squat

  1. For bodyweight squat, start your position with your feet apart, slightly wider than your hips. Your feet slightly turned out and your arms at your sides, palms in.
  2. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Make sure your elbows bent and bring your palms together in front of your chest.
  4. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.

Jump Squat

  1. Your starting position, stand with your feet apart, a little wider than your shoulder width, toes slightly turned out, hands in front of your chest.
  2. Make sure you engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Then jump as high as you can while swinging your arms down by your sides. Keep your back straight and your chest lifted.
  4. Land with soft knees for 1 repetition

Sumo Squat

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hip. Your feet slightly turned out and your arms at your sides, palms in.
  2. Make sure your legs are wider, and your toes are more turned out. It will make your inner thighs and glutes have more movement than the basic squat.
  3. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  4. Make sure your elbows bent and bring your palms together in front of your chest.
  5. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.

Squat Jack

  1. Your starting position for this squat will be different. You will need your hands to clasp together in front of your chest.
  2. Then, make your feet apart more extensive than your shoulder width. Engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Drive through your heels to stand and jump your feet back together, squeezing your glutes at the top for 1 repetition.

Squat to Lateral Leg Lift

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hips. Your feet slightly turned out and your arms at your sides, palms in.
  2. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. After putting pressure on your heels to stand, squeeze your glutes at the top.
  4. Then lift your right leg to your side, make sure your foot is flexible to keep your leg straight and toes forward. In doing this, you will have to put more weight on your one leg. Have a focus on keeping your back straight and core engaged.
  5. After that, switch sides and repeat by lowering the other foot for 1 repetition.

Squat using Dumbbell

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hip. Your feet slightly turned out and your arms at your sides, palms in.
  2. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Drive through your heels to stand and squeeze your glutes at the top.
  4. While standing, press the dumbbells overhead, straightening your elbows completely. Don’t forget to keep your core engage and hips tucked under to avoid arching your lower back.
  5. Make a slow and lower the weights back to your shoulder for 1 repetition.

Squat using Goblet

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hip. Your feet slightly turned out while holding a goblet in both hands in front of you. The position will be the goblet hangs vertically to your sides.
  2. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.

Squat using Kettlebell

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hip.
  2. Make sure your palms are facing in while both hands hold a kettlebell in front of you. You can bend your elbows while doing this.
  3. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  4. Put pressure on your heels to stand, squeeze your glutes at the top for 1 repetition.

Squat using Barbell

  1. Your starting position on this squat is standing a barbell inside a squat rack. Make sure your feet parallel to the bar rests on your collarbone and gently presses against your throat.
  2. Then grab the bar with your hands, with distance wider than your shoulder-width apart. Also, your elbows should be at forward and palms up.
  3. Next, pull off the barbell from the rack and step back. Make sure you will place your feet slightly wider than shoulder-width apart and turn your toes out 20 to 30 degrees.
  4. After that, push your hips back and bend your knees to lower into a squat. Your knees should be slightly out to the sides and keep your chest upright.
  5. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.

Squat with Band Resistance

  1. In this variation of the squat, get a looped resistance band and place it around your ankles.
  2. Then place your feet apart, slightly wider than your hip. Your feet slightly turned out and your arms at your sides, palms in.
  3. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat. Bring your palms together in front of you.
  4. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.
  5. But just a reminder, if your knees are caving in as you lower or stand, try looping the band just above the knees. Then, as you straighten your knees, push out against the band a little to keep your knees from caving.

How to do squat can fairly give you a result to have strength on your whole body muscles,In our opinion

How to do squat can fairly give you a result to have strength on your whole body muscles, but especially with your legs. In doing squat, the muscles that benefit most are your lower body. Though other muscles in our body are not totally left out, this workout can provide necessary preparations for athletes to have more mobility and balance. Other than these, you can have the strength you needed.

How to Do Deadlifts for Firmer and Stronger Lower Body Muscles

How-to-Do-Deadlifts-for-Firmer-and-Stronger-Lower-Body-Muscles

How to do deadlifts for your lower body is essential. Therefore you need to include this workout in your routine. Other than your core muscles, your glutes, hamstrings, and quads are the muscles built by doing deadlifts workouts.

DeadliftsHow to do deadlifts is beneficial for your health, especially to your muscles’ strength. Also, our body needs support for daily movements. The pressure in our muscles for doing deadlifts is keeping your core tight while the weight is trying to pull you forward.

The benefit of doing deadlifts comes in many ways; for instance, by doing deadlifts, it builds more power. The hip hinge is the best force move, propelling running strides, jumps, and other lifts.  Also, for women, doing deadlifts will improve blood pressure more than those who do cardio exercises. The explanation involves lifting act as intense interval training, prepping your arteries to dilate more quickly. Other than blood pressure, you can have stronger bones when doing a deadlift. Especially when it comes to your spine and hips, lifting will make those bones in the areas turned into rock-hard bone.

How to do deadlifts or planks for better abs muscles? When you really want to have six-pack abs, choose deadlifts. Deadlifts give more tension to your core, making it durable and firm. It does far better than what plank can do.

And obviously, the deadlift can make you lose fat quickly. The effect of deadlifts can be noticeable to your hip, glutes, and hamstrings.

How to Do Deadlifts

How to Do Deadlifts

Knowing the goodness on how to do deadlifts, we are giving you this easy step-by-step workout.

Step # 1: Your starting position is holding the barbell or two dumbbells at your side. Keep your arms straight, and knees slightly bent.

Step # 2: Next, bend at your hip joint. Lower the weights as far as possible without rounding your back and keep it straight. Keep your spine neutral with a natural low-back arch with your shoulders down.

Step # 3: Make sure that your deadlift weights, such as barbell or dumbbells, are close to your legs.

Step # 4:  Then squeeze your glutes to pull yourself up at a quicker pace than it took you to bend down.

Step # 5: Use weights that you can do three sets of 12 to 15 sets. More than this can make your muscles get fatigued.

Variations that you can Do for Deadlifts

Variations that you can Do for Deadlifts

Romanian Deadlift

How to do it: First, start positioning yourself by standing with the bar in your hands as opposed to the floor and lower until you feel a slight stretch in your hamstrings. Never forget this Romanian deadlift form for you to correctly build flexibility as well as strength, power, and control.

Rap Bar Deadlift

How to do it: Also known as the hex bar deadlift because of the hexagonal shape of the bar. It is the classic version of the deadlift, which is useful. It is excellent for gaining strength and put pressure on your lower back.

Sumo Deadlift

How to do it: Your starting position is placing your feet wider apart. Grasp the bar with a narrower grip than you would with a regular deadlift. The weight of the bar should be lighter for your hamstrings. This workout can be a great builder for leg power.

Snatch-grip Deadlift

How to do it: Your starting position is to hold the bar a broader grip to place greater emphasis on your upper back muscles. Then lift the bar slowly and to avoid jarring your back.

Rack-pull Deadlift

How to do it: Your starting position is to find the range of motion, starting with the weights raised on blocks or a rack. You can begin to the variation until you are more confident with the movement required. It places less strain on your lower back.

Deficit Deadlift

How to do it: Your starting position is standing on a block close to the bar. Slowly and steady, rise from the position and maintain balance and avoid injury. This variation of deadlift will increase your range of motion and improve your ability to lift the bar off the floor.

In a Nutshell

How to do deadlifts offer our lower body for strength and flexibility. If deadlift can be done correctly, you can achieve the best results without getting injured. Also, you can have that perfect six-pack abdominal muscle.

Hanging Leg Raises – What you Need for Toned and Flexible Core?

Hanging-Leg-Raises

hanging leg raises

Hanging leg raises target the core area of our body. With the necessary leg raise, it is a simple and effective e

xercise to increase strength and flexibility of your hips and lower back. This workout is favorable for people who do long hours of work at the desk.

Hanging leg raises, before attempting to perform, need enough strength from upper-body to support your body weight. You will also need to use the frame. When you become an expert in doing this routine, you can add it to your strength-training routine. It can work several muscles aside from your core.

Doing the hanging leg raises workout, will set up our muscles for isolation techniques and helps you avoid injury. It will improve your functional fitness level, prevent and reduce pain. As this workout enables our muscles to have coordination, you will have the opportunity to identify your body’s unique areas of weakness and develop an exercise to strengthen them.

How to do it?

How to do hanging leg raises

If you want to include hanging leg raises as one of your workouts, you will need the step-by-step routine and some of its variations. Here is how you can do it.

  1. Start by lying down your back on the floor or a mat.
  2. Then lay flat with your arms at your sides and legs stretched out next to each other, raising.
  3. Start lifting them pointing at the ceiling.
  4. Keep your legs in this position and make sure your toes are pointed.
  5. After that, they lowered them back down carefully.
  6. If you want to repeat the routine, make the same pace starting by raising your legs.
  7. You can have 10 reps or as many as you can.

Some Routines including Leg Raises

There are different types of leg raises that you can do and we have it for you.

Single-Leg Raise

For instance, you can lift one limb at a time. It does not always come with both legs. Raising a single leg is more natural to bend during the movement. Keeping one leg grounded will help stabilize your body as you increase the other leg.

Medicine Ball Leg Raise

Using a ball to do the hanging leg raises is useful and comfortable. By doing this, you can have an extra challenge to your muscles in your abs, hips and adductors. To start this variation of hanging leg raises, grip a ball between your feet. Then continue by lifting your leg going up.

Weighted Leg Raise

Aside from using the ball, you can have some weights while doing the hanging leg raises. Instead, place a dumbbell or any weights between your feet as you perform this exercise. Keep the weight light so that it will not slip when you are holding it with legs fully extended above your crotch.

Leg Raise on Dip Station

This exercise is almost doing the hanging leg raise. But what makes this unique is using the dip station. In this position, it will work to your core and keep your arms and shoulders get a workout as well. Your arms should be extended by your sides, supporting your body. Then, raise your legs straight out in front of you and lower them slowly. If this position hurts your legs while bending it, bring your knees up instead.

hanging leg raisesStrong Tips for Techniques

While doing the hanging leg raises, you will need to keep your back in a straight position and pressed against the pad. Also, your head and neck should be in steady form.

Then, perform hanging leg raises in good form as you engage your core before you lift your legs. If you lift your legs before your abdominal muscles are engaged, you will likely put yourself at risk of injury.

As you are doing the hanging leg raises workout, make sure that you are doing it momentously. Practice proper breathing while doing this workout.

Dos and Don’ts

Some of the essential things that might help you achieve the best results of doing hanging leg raises are pressing your lower back into the floor. While lowering legs, you can stop once you feel your back is lifting off the floor. Keep your legs together and inner thighs engaged.

On the other hand, what you need to avoid is arching your back off the floor. And your legs should not come apart. More so, avoid holding your breath.

In a Nutshell

Hanging leg raises one of the most straightforward workouts that you can do at home and the gym. You can never go wrong in doing this exercise if you want to increase strength at your core. Also, it will make your lower back in good shape. Like other workouts, hanging leg raises is crucial as it gives focus on certain parts of your body.

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