Squat
The squat is an athletic exercise designed to strengthen the muscles , especially the thigh muscles . Other muscles of the body such as glutes, back and torso muscles and the calf are also trained, especially when using additional weights ( dumbbells ). The squat thus acts as a so-called muscle loop , namely as a particularly large one in terms of the mass of the muscles involved. Contrary to popular belief, if done correctly, it does not damage the knee joint, but rather helps to stabilize the knee joint by building muscle .
The squat is one of the three disciplines in powerlifting .
execution
Stand is a little more than shoulder width; the body's center of gravity rests on the entire sole of the foot (never just on the forefoot, rather even more on the heel), no "buckled foot" ( pronation ). The tips of the feet point in the same direction as the knees and the eyes are directed straight ahead. The barbell rests on the trapezius ( hood muscle ) and not on the 7th cervical vertebra. Lumbar spine lordosis ("Stockerlpopo"), whole back always in "arch tension", the stomach is also tensed. The downward movement is initiated with the buttocks (not with the head!), Which are guided as far back as possible. The knees are deliberately pushed outwards and they are allowed to protrude beyond the toes (no valgus position = "knock knees"). The flexion takes place until the hip joint is slightly lower than the knee joint (thighs should at least be horizontal). The inclination of the upper body (depending on the resistance = dumbbell weight) stabilizes the body's center of gravity and prevents it from tipping backwards. The upward movement is initiated with the head (not with the buttocks!) Upwards. The legs are not stretched in the end position in order to keep the muscles under tension and to protect the knee joint.
The use of a weight lifting belt stabilizes the core muscles and thus makes it possible to move more weight, but this is not unreservedly recommended as the core muscles are not strengthened and the heavy weight can strain the joints.
depth
A measure of the depth of performing a squat is the angle between the top of the thigh and the calf. With regard to the flexion angle, a distinction is made between high (100–120 °), half = medium (80–100 °) and full = deep (60–80 °) flexion. With both a high and a half squat, heavier loads can be moved better than with the deep one, because in the deep flexion the knee-extending muscles first have to overcome the unfavorable angular relationships, while in the high and half-bend the upward movement is taken over directly by the strong hip-extending muscles becomes. The deeper the squat is performed, the more muscle fibers are used, the more difficult the technically clean execution and the greater the effort. When performing the deep version, special care must be taken that the hips do not tilt forward. Hip mobility can be trained to enable a technically clean, deep squat. The gaze is to be fixed on a point 2-3 meters away on the floor so that the head is slightly bent forward. A hunched back is to be avoided at all costs and rather a hollow back should be used. Because the training weight is lower with deeper squats, the stress on the joints is reduced.
variants
If the squat is performed with a barbell , it can be placed in front of (front squat ) or behind the body ( Hackenschmidt squat ) and grasped with the hands. Another variant is the overhead squat, in which the barbell is held over the head with arms extended. If the barbell is placed behind the neck on the shoulder, the power output or weight output is highest through additional intensive use of the gluteal muscles. If the barbell is placed in front of the body on the chest, it can hardly be deflected from the back, but the extensor muscles (quadriceps) are used more and less the muscles in the form of a muscle loop. The power output or weight output is slightly lower than with the above variant, but the correct posture of the back is made easier. Of course, it is also possible to do a classic squat without weights. The sequence of movements is largely the same and the muscle groups involved are identical.
Bethaks
Bethaks, also called Indian squats, differ from the normal execution in that they crouch as low as possible and also roll them onto the balls of the feet. The feet are about shoulder width apart. This creates an additional training stimulus. Due to the positioning of the upper body exactly above the legs and the depth of the squat, the strain on the knee joint increases, so that the benefit of the exercise is controversial.
One-legged squat "Pistols"
This exercise requires a higher degree of coordination and is very strenuous.
Bulgarian squat
This exercise can be seen as a mixed form of a squat and a lunge and is quite suitable as a transition to learning the pistol.
Muscles involved
Mainly trained muscles:
Also involved are:
The world record for “Sumo Squats”, ie the maximum number of squats without weight within an hour, is 5135, held by Thienna Ho (Vietnam).
Web links
Individual evidence
- ^ New record for Sumo Squats . Guinness World Records . December 16, 2007. Retrieved August 10, 2013.
