One of the main exercises for bodybuilders are squats with a barbell on their shoulders. They can be performed by both men and women. Depending on the goal, the technique of doing squats may vary. Squats with a barbell on the shoulders make the muscles of the hips and buttocks work. Squatting in various ways, you can pump up different parts of the body.
Immediately pay attention to the correctness of the exercise. The barbell squat technique must be perfect, otherwise injuries are inevitable. Those who have joint problems should seek the advice of a specialist.
To avoid joint injuries, it is necessary to devote more time to warming up. It should consist of several approaches with a sufficiently large number of repetitions, while the weight should be small (you can squat with an empty bar). Such a warming “launches” blood to the legs and prepares the joints for more serious stresses.
Practical tips
1. When doing squats with a barbell on your shoulders, be sure to use bandages for the knees and a weightlifting belt.
2. Always fix the weights on the bar with locks, since it is difficult to correctly squat with pancakes moving in different directions.
3. The head of the squat with the barbell on his shoulders is raised, with the gaze pointing upwards. It is undesirable to turn the head - the bar will begin to lean to the side.
4. If sharp pain occurs during the exercise, stop squats immediately. Do not try to continue - your muscle or tendon may have burst.
5. In modern halls there is usually a special framework for squats. If there is no such framework, be sure to work with a partner, performing squats with a barbell. Insurance technique: if the person performing the squats cannot independently rise, it is necessary to lift it, holding it by the ribs. Keep the athlete until he puts the bar on the racks.
Squat Technique
1. The legs are approximately shoulder width apart (you can change the position of the legs depending on the goal).
2. The bar must lie on the trapezoid, while the blades are closed.
3. Squat until the hips reach the parallel to the floor. If the task is to pump up the gluteal muscles (for example, in women), legs should be placed wider and squats should be performed as low as possible.
4. Repulsion when lifting up should be done with heels, not socks. Sometimes the tendons of the legs are not adequately prepared for
such a load, and the heels come off the floor. Performing squats with a barbell on the shoulders on toes is not recommended. You can put coasters (for example, pancakes) under the heels. Make sure that the body does not fall forward while keeping the back straight.
5. Beginners should perform squats with a barbell with low weight for at least two to three months (doing at least two times a week). After that, the muscles are strong enough, and it will be possible to begin to increase weight.
6. Do not use neck pads. It is enough to wear a T-shirt or sweatshirt (if necessary, put on two at once). So that it is not so hot during the exercise, you can pre-cut the sleeves.