Squats are one of the most effective, if not the best exercises for training the whole body. However, it is one of the most difficult to study the correct technique. Most of the negative information about squats, which is in the media, is the result of improper technique, not the exercise itself. In this article, you will learn how to squat properly for men to get the best results.
Benefits
To begin with, let's understand why squats are so good? Below are 5 reasons why the benefits of squats for men are not even discussed.
- Increased hormone production. Basic exercises are powerful stimulants of hormone production such as testosterone and growth hormone. Since squats affect almost all the muscles of the body, they cause a great incentive for muscle growth.
- Strengthening the strength of the crust. Since squats are usually performed with a barbell or dumbbells, the core muscles are additionally included in the work to prevent injuries and maintain an upright position. From the point of view of creating press cubes, heavy basic exercises, such as squats, should be basic. Especially effective squats with a barbell on the chest.
- Improved flexibility. Thanks to multi-joint exercises, you not only increase strength, but also increase flexibility. Deep squats help to increase the range of motion in the lower body, reduce back pain and be more mobile in everyday activities.
- Reducing the likelihood of injury. Squats work on the buttocks, hamstrings and quadriceps - the primary muscle stabilizers that are involved in jumping, running, and almost any of the usual actions for us.
- Improving the effectiveness of the workout as a whole. Forget about gym workouts that take several hours and look like lazy driving from one simulator to another. Include several sets of heavy squats in your training program and you will see the difference very soon.
The use of squats for men with dumbbells or a barbell is difficult to overestimate, so do not forget to regularly practice this exercise.
Where is better to squat?
The best place to practice squats is the power rack (a large rectangular design with through holes), in which you can adjust the pins and set the neck where you need. Install the locking pins just below the depth you are going to sit on. They also serve as a visual signal if you deviate from the right direction. Place the bar on a rack at chest level. Try to stand under it to make sure it is at the right height. On the right neck in the middle there should be a corrugation so that it does not slip on the back.
You can also squat in Smith's car. However, this simulator allows movement only in a fixed plane, and also keeps the body in an unnatural position. These factors can be attributed to the main disadvantages of the Smith machine, which are not present when working with free weights in the power frame.
Using fingerboards
Many people use towels or special fingerboards. However, this leads to some instability, because the weights begin to swing, and this can interfere with men to squat correctly, as a result.
If it hurts you to hold the bar, then there are three options:
- add mass to the trapezius muscles;
- place the bar a little lower;
- to get a steel Manta Ray shoulder pad, which helps to distribute the load on the upper back and stabilize the neck, but it is not suitable for everyone.
Torso position
The first thing you need to pay close attention to is not the position of the legs, but the correct position of the body, since it is very important for men to squat correctly. You need to straighten, stretch your chest forward and take your shoulders back. This is the correct spine for the squat. A small arch should remain in the lower back. In no case should you bend your lower back or look down while doing the squat.
Squat technique
Now we turn directly to the description of the technique of doing squats with a barbell. This is the most important nuance in the training process. How to squat men?
Approach the power stand, then put your hands on the bar to the same width as when doing the bench press. Take a deep breath, position the bar on the trapezoid and remove it from the rack. Carefully take a couple of steps back and do not forget about the position of the body, since most injuries when doing squats occur precisely during the backward movement.
Place your feet shoulder-width apart or slightly further apart. It is worth practicing with an empty bar in advance to determine the positioning of the legs that is right for you. After that, place your feet at approximately an angle of 45 degrees. Now you are ready to squat.
Take a deep breath (proper breathing when squatting is very important), tighten your abs and sit down. You must imagine that a chair is behind you. Keep your knees in line with your legs and do not let them lean forward. Many people try to keep their lower legs at an angle of 90 degrees to the floor, but with squats this is almost impossible. Just try to keep your knees out of your socks. Change the stop position if necessary. Most people can and should go down until their hips are parallel to the floor, which is actually quite low. Half squats will only lead to half of the possible result. A very small number of people can squat only slightly above the parallel.
There are two methods for determining the correct position of the knees and back:
- or have an attentive person who is watching you from the side;
- or use a video camera located on the side and close enough to determine all angles.
After you go down, immediately change direction and start moving up. While lifting, try to push the pelvis out as hard as possible. Do not forget to monitor your breathing while squatting. Return to a standing position, take a breath or two and lower yourself down again.
So, now you know the technique of doing squats with a barbell, now you need to move on to practice. The theory is undoubtedly an important part, but only during training can you achieve results.
Squat Program for Men
To build impressive muscle mass, pyramid training is your best bet. This means that you first squat more reps with less weight, and then with each new approach you reduce the number of reps and increase weights.
It is very important that the correct technique is worked out with light weight, since small errors with small weights will turn into large errors with large weights. If you are a beginner, take a few training sessions with an empty bar or bodybar. Also, squats with dumbbells for men will be effective as a workout.
Since the muscles of the lower part of the body tire much more slowly than the upper ones, it makes sense to start with 15-20 repetitions, and then gradually drop to 8-10 repetitions. For example, you can squat as follows:
- 20 kg x 20 reps.
- 40 kg x 15 repetitions.
- 60 kg x 12 repetitions.
- 80 kg x 10 reps.
- 100 kg x 8 reps.
Weights must be selected individually, depending on the training experience.
Use of belt and knee pads
Do I need to use a sports belt or knee pads for squats? The first helps to stabilize the spine by increasing intra-abdominal pressure, and the second is just a way to increase weight. If you are just starting to practice squats with small weights, then you can completely do without these attributes.
Use abdominal muscles as support instead of an external belt. The use of knee pads is justified only for professional powerlifters who seek to raise maximum weights. However, wrapping the knees can inhibit the growth of structures around the knee or even cause some harm with regular use.
Energy consumption
How many calories are squatted? The energy consumption of any exercise depends on weight, type of activity, activity intensity and duration. On average, a person who weighs 70 kg burns about 14 calories in 1 minute.
Squatting for a long time can overwork the muscles and cause joint pain. Therefore, try to alternate between different types of exercises in your workouts to avoid the effect of the plateau in the results and avoid injuries.
Conclusion
The main reason why the squat rack is gathering dust in gyms is that squats are a very hard exercise. It doesn’t matter if you are a skinny beginner who hangs small pancakes for the first time, or an experienced lifter who steps under an already curved bar. Everyone experiences some pain while doing this exercise. However, the fact is that the most productive exercises are the most painful. If you squat with the right technique and heavy (for you) weight, you can scream, cry, throw or leave, but you are likely to take a terrific step forward towards your goals. Learn to be aggressive and focus on the task.