Squats
The squats ( engl. Squat ) is a branch of the power three struggle . While the barbell is on a rack, go under it, place it on the hood muscle and hold it in your hands. Now you release the barbell from the frame and take a step back. Now the squat is performed by squatting down with the weight of the dumbbell and then straightening up again. In bodybuilding, and especially in powerlifting, the thighs are brought to the parallel of the floor, whereas in Olympic weightlifting, a full squat is often performed, i.e. until the thighs are well below the parallel. Then the dumbbell is placed back on the frame.
The execution in the style of the Olympic lifters does not allow the use of such high weights as the squat in powerlifting. Doing the full squat is also often associated with knee problems from weight training and with damage to the lower spine due to the more easily developed, strong curvature. Basically, however, it can be said that damage can essentially be avoided by careful execution and a continuous increase in the training quota.
In powerlifting, it is important to do a clean repetition with as much weight as possible. The squat is very popular in bodybuilding because it enables you to activate more than half of the body's total muscle mass. However, one must take into account that without a "blockage" serious damage to the spine can occur and the athlete is not in full possession of his strength. This blockage, explained below, should not turn into press breathing ( i.e. there should be no red head), since more frequent press breathing can damage the heart and the veins. Also nosebleeds due to the very high blood pressure can occur. However, this can be bypassed by not holding the blockage for too long. As with deadlifts , good mornings , standing rows with the torso bent forward, and similar exercises, it is very important to achieve a block :
- To straighten the back, i.e. to walk into a light (!) Hollow back.
- Inhale before the start of the negative phase.
- Tense the abdominal muscles.
This causes serious injuries to the spine, such as B. Slipped disc , prevented because the pressure in the abdomen increases and the natural curvature of the spine is reduced. People with a back injury or a congenital spinal defect should, however, avoid performing heavy squats and the first point of blockage. When using lighter weights, the blockage can also be partially dispensed with, since the upper body does not threaten to collapse under the weight, which can lead to serious injuries. However, a straight back should always be ensured.
See also
literature
- Randall J. Strossen: Great squats. Gain 30 pounds of muscle in six weeks . Novagenics: Arnsberg, 5th edition 1995, ISBN 3-9802131-7-X
