Barbell Squats
Barbell squats are a basic exercise in bodybuilding and powerlifting, for the development of thigh and buttock muscles. The athlete performing the exercise squats and then stands up with a barbell on his shoulders, returning to the starting standing position. Squats are considered one of the most important exercises not only in strength sports, but also in general physical training, and are also used as an auxiliary exercise in the training of athletes of almost all sports.
Different types of squats
For simplicity, a half-squat is contrasted with a full squat. But a deeper discussion reveals that in reality the full squat is opposed to all other types of squats. Worse, on the spot, it turns out that most of the coaches who extol half-squats are actually practicing... quarter squats. As a result, if in theory half-squats collide with full squats, then in practice we are talking about 1/4 squats as opposed to full squats. But after all, squatting is a prolonged movement that can be performed at different angles. To make sure that we speak the same language, we propose a classification of different types of squats and definitions that leave no room for interpretation.
Incomplete squats. Deep squats
Full squats: the athlete drops as low as the mobility of his joints allows him, but without reaching the pelvic deviation backwards. He squats so that his muscles of the back of the thigh come into contact with the calves.
Deep squats: The athlete squats so that his femurs are at least parallel to the floor (parallel squat) - if not deeper.
Half-squats: any bending of the leg between the right angle at the knee and the horizontal position of the femurs.
Partial squats: Any squat where the knee bend angle does not reach 90°. These four types of squats involve different types of effort and adaptation, and being able to distinguish between them will further clarify the debate.
Squat
Squatting is a real "killer" of the quadriceps. But do not forget that the gluteal and, to a lesser extent, the muscles of the back of the thigh are also involved in this!
Incomplete squats. Deep squats
Full squats: the athlete drops as low as the mobility of his joints allows him, but without reaching the pelvic deviation backwards. He squats so that his muscles of the back of the thigh come into contact with the calves.
Deep squats: The athlete squats so that his femurs are at least parallel to the floor (parallel squat) - if not deeper.
Half-squats: any bending of the leg between the right angle at the knee and the horizontal position of the femurs.
Partial squats: Any squat where the knee bend angle does not reach 90°. These four types of squats involve different types of effort and adaptation, and being able to distinguish between them will further clarify the debate.
Squat
Squatting is a real "killer" of the quadriceps. But do not forget that the gluteal and, to a lesser extent, the muscles of the back of the thigh are also involved in this!
Muscles involved
Squats with a barbell on your shoulders are one of the most effective strength exercises in terms of gaining muscle mass. The movement is multi-articular, involving a large number of large and small muscles. Almost all the muscles of the lower body are involved in the work when doing a barbell squat. Different movement options shift the focus of the load to different muscle groups. Squatting, whatever its type, "recruits" more than 250 muscles. These are mainly the quadriceps femoris (lateral broad, straight, intermediate wide and medial wide), gluteal (small, medium and large, wide fascia and its tensor), as well as the muscles of the back. The muscles of the posterior surface of the thigh (semi-tendonous, semi-webbed, and biceps femoris) act as fixators and stabilizers, as well as other leg muscles (gemini, flounder, anterior tibial, extensor fingers, short and long fibula, calf). Let's not forget about the crucial role of spinal-lumbar stabilization and abdominal muscle planks.
Thigh and leg muscles
Muscles involved
Barbell Squats
When to stop bending in a squat?
No matter how we approach the problem of squatting - whether it's about safety or results - the main subject of debate is always its completeness. And the main question often remains, rather, "where to stop bending" than "how much to put on the barbell."
An anatomical observation immediately comes to mind: the human body is designed (and even "optimized") for squatting. To the point that entire civilizations chose such deep bending as a resting position.
Let's clarify: for healthy knees, ankles or hips, there are no contraindications for full flexion. In 2001, Salem and Powers confirmed to us that there was no difference in knee load between full, half and quarter squats.
Everything becomes more complicated when the external vertical load increases (or even the internal one when it comes to working with body weight). In this case, two problems may arise that require monitoring:
The axial pressure exerted on the spine by the load - in particular, on the intervertebral discs. The human body is designed to be lowered into a squatting position, but not at all with a weight three times greater than its own. If the maximum load is part of the stages of gradual movement forward, then there are other methods to enhance the work - and not necessarily involving the systematic installation of unimaginable weight on the bar.
The position of the pelvis, which in different people can deviate back at different angles, provoking rounding of the entire spine. Given the preventive nature of cross-training, incorrect pelvic position is unacceptable and, accordingly, should never occur. As long as the natural lumbar lordosis is maintained and the knees follow the direction of the toes, deep flexion is not a problem. The question of eliminating deep squats altogether is thus completely far-fetched. The limits of flexion vary strictly individually and are determined by the moment when the athlete no longer controls his hips and the trajectory of the knees.
An anatomical observation immediately comes to mind: the human body is designed (and even "optimized") for squatting. To the point that entire civilizations chose such deep bending as a resting position.
Let's clarify: for healthy knees, ankles or hips, there are no contraindications for full flexion. In 2001, Salem and Powers confirmed to us that there was no difference in knee load between full, half and quarter squats.
Everything becomes more complicated when the external vertical load increases (or even the internal one when it comes to working with body weight). In this case, two problems may arise that require monitoring:
The axial pressure exerted on the spine by the load - in particular, on the intervertebral discs. The human body is designed to be lowered into a squatting position, but not at all with a weight three times greater than its own. If the maximum load is part of the stages of gradual movement forward, then there are other methods to enhance the work - and not necessarily involving the systematic installation of unimaginable weight on the bar.
The position of the pelvis, which in different people can deviate back at different angles, provoking rounding of the entire spine. Given the preventive nature of cross-training, incorrect pelvic position is unacceptable and, accordingly, should never occur. As long as the natural lumbar lordosis is maintained and the knees follow the direction of the toes, deep flexion is not a problem. The question of eliminating deep squats altogether is thus completely far-fetched. The limits of flexion vary strictly individually and are determined by the moment when the athlete no longer controls his hips and the trajectory of the knees.
The mythology of squatting
Beyond all these semantic and anatomical considerations that shed light on this debate, collective "beliefs" have formed around the depth of squatting, which becomes more dangerous as it increases. Numerous teams of scientists decided to "skip" these debates through the filter of experiments. And to date, no research has shown that when performing full squats, the risk of injury is higher and the results are less than with half-squats.
Despite this, many coaches and their students believe that systematically performed partial squats are less dangerous than full ones. And the less we go down, the more we can load the barbell. But, thus, the progress in half-squats is to undress Jacques in order to dress Jean: what we save on knee work is transmitted in the form of vertical pressure on the spine... for the sake of the result, which will not necessarily be higher. Indeed, Bryenton and his collaborators found at the end of 2012 that progress in squats is more related to amplitude than to load.
Despite this, many coaches and their students believe that systematically performed partial squats are less dangerous than full ones. And the less we go down, the more we can load the barbell. But, thus, the progress in half-squats is to undress Jacques in order to dress Jean: what we save on knee work is transmitted in the form of vertical pressure on the spine... for the sake of the result, which will not necessarily be higher. Indeed, Bryenton and his collaborators found at the end of 2012 that progress in squats is more related to amplitude than to load.
Amplitude and result
And yet the effectiveness of the half-squat remains questionable. First of all, as V. Zatsiorsky recalled throughout his career, as well as in his recent work "The Science and Practice of Strength Training", few physical actions are performed with full amplitude.
In addition, the increase in strength is optimized for certain types of work. For example, we manage to achieve specific load redistributions already at the first degrees of leg flexion, even if the work is limited to a partial amplitude. (Massey et al., 2005). Although more and more studies show that the result depends on the entire movement as a whole.
And finally, the use of overloads, while reducing nervous inhibition, in the opinion expressed by Wilson in 1994, seems capable of improving results in a half-squat. This argument, however, faces risks associated with a higher load on the spine).
Thus, it becomes obvious that working with partial squats should retain a significant, but not exclusive place in the training program.
As for deep squats, Bryenton's research in 2012 proved that they not only significantly increase muscle performance compared to partial squats, but also demonstrated that the quadriceps are especially sensitive to the depth of squats, and the gluteal and leg muscles are activated even more when using heavy loads. The study thus clarifies that the impact on vertical extension will be the more noticeable the deeper and heavier the squat. Of course, the activation of the posterior muscles during deep and, moreover, heavy squats also plays a significant role in the enhanced effect of full squats on the extension and explosive ability of the lower extremities.
These two exercises, so similar in appearance, in fact involve not the same muscle groups at all. An accurate electro-graphical analysis of various aspects of squatting work -such as the analysis performed by Sainoril in 1994, or the measurements of muscle effort conducted by Bryenton in 2012, give us accurate information about the participation of different parts of the body in different types of squats.
Squatting deeply is not dangerous at all — on the contrary, it multiplies your result without increasing the weight of the barbell.
Remember the following:
In addition, the increase in strength is optimized for certain types of work. For example, we manage to achieve specific load redistributions already at the first degrees of leg flexion, even if the work is limited to a partial amplitude. (Massey et al., 2005). Although more and more studies show that the result depends on the entire movement as a whole.
And finally, the use of overloads, while reducing nervous inhibition, in the opinion expressed by Wilson in 1994, seems capable of improving results in a half-squat. This argument, however, faces risks associated with a higher load on the spine).
Thus, it becomes obvious that working with partial squats should retain a significant, but not exclusive place in the training program.
As for deep squats, Bryenton's research in 2012 proved that they not only significantly increase muscle performance compared to partial squats, but also demonstrated that the quadriceps are especially sensitive to the depth of squats, and the gluteal and leg muscles are activated even more when using heavy loads. The study thus clarifies that the impact on vertical extension will be the more noticeable the deeper and heavier the squat. Of course, the activation of the posterior muscles during deep and, moreover, heavy squats also plays a significant role in the enhanced effect of full squats on the extension and explosive ability of the lower extremities.
These two exercises, so similar in appearance, in fact involve not the same muscle groups at all. An accurate electro-graphical analysis of various aspects of squatting work -such as the analysis performed by Sainoril in 1994, or the measurements of muscle effort conducted by Bryenton in 2012, give us accurate information about the participation of different parts of the body in different types of squats.
Squatting deeply is not dangerous at all — on the contrary, it multiplies your result without increasing the weight of the barbell.
Remember the following:
- With an increase in the depth of the squat, without necessarily changing the load, the muscular effort of the knee extensor muscles increases, the effort of the ankle extensors decreases, the activity of the anterior part of the rectus femoris, the muscles of the spine and the biceps femoris increases,
- With a decrease in the depth of the squat, the muscular effort of the ankle extensor muscles and the activity of the calf muscle increases with increasing load;
- As the weight and depth of the squat increase, the muscular effort of the hip flexor muscles increases.
Squat technique
Squatting full or incomplete is a very technical exercise, where safety and effectiveness are ensured, first of all, by impeccable technique. Neglecting the accuracy of technical execution means exposing a cross-training student to the risk of injury and lack of progress, which almost always leads to the disruption of all or part of the training program.
And yet, despite all these potentially productive and preventative, in terms of injury prevention, technical results, the historical detractors of squats are not necessarily completely wrong. Under the guise of concern for effectiveness, some cross-training trainers may sometimes forget about the unconditional caution that they must constantly exercise, the age of the trainee should be taken into account first. The young public should be trained to achieve a result, not to demonstrate it. Work on squats for young people, of course, has not been canceled. This is a work on technology. More and more cross-trainers start with cross-training, without having any technical baggage, so there is no need to rush into teaching.
And finally, training in heavy squats, both deep and incomplete, should not begin until a sufficient level of plank and strength of the lower (and upper) limbs is reached.Thus, the wisest thing during the initial period would be to build a strong foundation for healthy and effective squat practice over the years.
The student will have to go through a "technical filter" in parallel with the analytical methodical strengthening of his body.
- Grip width on the barbell: the hands, located slightly wider than the shoulders, hold the barbell and are positioned as if they were pressing the accelerator of a motorcycle. The thumbs hold the neck in the lock; the palms, wrists and forearms are aligned in one line. Elbows slightly behind and looking down.
- Position with a barbell on the back: the barbell lies on the back of the trapezius muscles, the shoulder blades are brought together, forming an ideal "stand" in the back of the deltoid muscle.
- Stop position: it may vary, but it is always identical on both sides. We advise you to take a comfortable and symmetrical position.
- Removing the barbell from the rack: before removing the barbell, it is on the rack, slightly below the shoulder line when the athlete is standing next to it.
- Lifting the barbell: it is performed by lifting from the saddle under it, while the athlete retains the full bar. As soon as the barbell is removed, you need to step back, staying close to the rack.
- Head position: the head continues the line of the spine, the athlete fixes the direction of gaze directly in front of him.
- Flexing the legs: simultaneously tighten the knees and hips to slightly lower the center of gravity. Keep your stomach flat without bending too much in the lower back. Lower the hip joint to a certain level, depending on the type of squat you choose - full or partial. The knees are in the same plane as the hips and feet. The heels rest on the floor.
- Leg straightening: the extension of the knees, hips and torso should occur synchronously, avoiding the knees. Getting up should be symmetrical and non-stop.
- Critical moment: when the femur and tibia form a right angle, muscle tension reaches its maximum. At this point, the line of movement should be perfect.
- Speed of execution: there are many techniques. In general, lowering should be controlled, and the search for execution speed occurs mainly during lifting.
- Breathing: inhale at the beginning of flexion, then exhale sharply at the end of straightening. Throughout the exercise, the coach will pay double attention to the position of the back and control the forward tilt of the pelvis, which guarantees the preservation of natural bends (rounding the back is unacceptable and should lead to a change of those responsible for "purity of execution").
And yet, despite all these potentially productive and preventative, in terms of injury prevention, technical results, the historical detractors of squats are not necessarily completely wrong. Under the guise of concern for effectiveness, some cross-training trainers may sometimes forget about the unconditional caution that they must constantly exercise, the age of the trainee should be taken into account first. The young public should be trained to achieve a result, not to demonstrate it. Work on squats for young people, of course, has not been canceled. This is a work on technology. More and more cross-trainers start with cross-training, without having any technical baggage, so there is no need to rush into teaching.
And finally, training in heavy squats, both deep and incomplete, should not begin until a sufficient level of plank and strength of the lower (and upper) limbs is reached.Thus, the wisest thing during the initial period would be to build a strong foundation for healthy and effective squat practice over the years.
The student will have to go through a "technical filter" in parallel with the analytical methodical strengthening of his body.
Examples of squat training
Workout 1 - full body push
So, the cross-training technique, in its best traditions, recommends alternating squats, giving preference to deep squats. The best study that brings us back to this principle of alternation is the work of Drinkwater et al. 2012, which examines the differences between the effects of heavy (5 repetitions of 83%) and light (10 repetitions of 67%) workouts, with partial or deep squats.
This time, the analysis is based on different strength parameters.
Here's what you should remember from this:
- 5 x 3 pushes, recovery 2 minutes. as many times as possible in 12 minutes:
- 5 squats - 5 bench presses at your maximum for 12 reps.
- 5 X 3 jerks, recovery 2 minutes.
- minute-by-minute start for 10 minutes;
- 1 full squat at your maximum for 4-5 reps, then a 60m sprint.
- 5 subsidences at the maximum - 10 seconds. recovery - 5 jumps with maximum straightening -2 minutes recovery - 6 squats with a pistol on each leg. 5 sets, with 2 minutes of recovery.
So, the cross-training technique, in its best traditions, recommends alternating squats, giving preference to deep squats. The best study that brings us back to this principle of alternation is the work of Drinkwater et al. 2012, which examines the differences between the effects of heavy (5 repetitions of 83%) and light (10 repetitions of 67%) workouts, with partial or deep squats.
This time, the analysis is based on different strength parameters.
Here's what you should remember from this:
The answers in terms of both safety and results should be sought in the technical quality of execution - depending on your goals,
Squats with a barbell in front
The barbell squat in front is the safest alternative to traditional barbell squats.
It is also one of the educational methods that came from weightlifting, and it goes well with technical or semi-technical exercises, such as different types of lifting a barbell on the chest or a jerk.
This type of squat, in comparison with the traditional barbell squat, has also proven its ability to reduce interarticular tension in the knee by 15%, without loss of muscle activity.
The lightest loads in crossfit allow you to limit the risks of loss of balance or loss of body position inherent in this technique in other strength disciplines.
Squats with a barbell in front are characterized by:
This form of squat is still very technical, and even if we strongly recommend it to you, it may discourage some people who are simply not used to doing it and/or have movement-limiting stiffness in the ankles or shoulders.
In this case, for immediate effectiveness and greater comfort in performance, choose the classic barbell squat. If, on the contrary, you want to improve your flexibility and your weightlifting movements, then take the time to introduce this type of squat into your workouts.
Technique of the exercise
"The rules are the same as for squatting with a barbell on your back. The only difference is related to the position of the barbell on the chest: to keep it in place, you need to raise your elbows as much as possible (ideally, the shoulder bones should be parallel to the floor).
If you want to improve your mobility and flexibility while continuing to build strength, then these squats are for you
The variant "Cup squat" ("Goblet squat")
This type of squat can be performed both with dumbbells and with a kettlebell pressed to the chest. In this case, it is called a "Squat Goblet". "Goblet squats" are especially recommended for long series
It is also one of the educational methods that came from weightlifting, and it goes well with technical or semi-technical exercises, such as different types of lifting a barbell on the chest or a jerk.
This type of squat, in comparison with the traditional barbell squat, has also proven its ability to reduce interarticular tension in the knee by 15%, without loss of muscle activity.
The lightest loads in crossfit allow you to limit the risks of loss of balance or loss of body position inherent in this technique in other strength disciplines.
Squats with a barbell in front are characterized by:
- very good quadriceps stimulation;
- easier alignment of the back;
- excellent neuromuscular activation even with light exercise; * allows flexible achievement of results.
This form of squat is still very technical, and even if we strongly recommend it to you, it may discourage some people who are simply not used to doing it and/or have movement-limiting stiffness in the ankles or shoulders.
In this case, for immediate effectiveness and greater comfort in performance, choose the classic barbell squat. If, on the contrary, you want to improve your flexibility and your weightlifting movements, then take the time to introduce this type of squat into your workouts.
Technique of the exercise
"The rules are the same as for squatting with a barbell on your back. The only difference is related to the position of the barbell on the chest: to keep it in place, you need to raise your elbows as much as possible (ideally, the shoulder bones should be parallel to the floor).
If you want to improve your mobility and flexibility while continuing to build strength, then these squats are for you
The variant "Cup squat" ("Goblet squat")
This type of squat can be performed both with dumbbells and with a kettlebell pressed to the chest. In this case, it is called a "Squat Goblet". "Goblet squats" are especially recommended for long series
Different types of squats
Training 1 - maximum strength endurance
Perform in combination - squats with a barbell in front - jumping on a box - bending (closing) the trunk on the crossbar
10, then 9, then 8, 7,6,5,4,3,2,1 repetitions.
Workout 3 - Double Relaxation
- 3 x 5 front Barbell squats - 3 minutes of maximum recovery
- 10 x 1 Front Barbell Squats - 1 minute of maximum recovery
Perform in combination - squats with a barbell in front - jumping on a box - bending (closing) the trunk on the crossbar
10, then 9, then 8, 7,6,5,4,3,2,1 repetitions.
Workout 3 - Double Relaxation
- 4x3 lifting barbells on the chest
Tips and common mistakes
In the presence of flat feet of any degree, it is highly recommended to use orthopedic insoles with a support that has sufficient rigidity. Otherwise, during the performance of such heavy exercises, the load is perceived by the knee joints, which is fraught with the development of arthrosis.
- For safety reasons, always keep your back slightly bent at the waist. Do not relax your lumbar muscles until you lower the barbell to the stops. Rounding the back increases the risk of injury and reduces the effectiveness of the exercise.
- Keep your abdominal muscles tense throughout the set. This makes it much easier to keep the torso in a stable position and prevents it from swinging. Nevertheless, do not overdo it: straining your abs too much, you will involuntarily begin to round your back.
- When squatting and straightening up, never lift your heels off the floor. Squatting on your toes (and not on your feet), you can lose your balance and risk injuring the knee joint (it will move forward excessively). At the lower point, the knees should not "get out" beyond the line of the toes.
- The depth of the barbell squat (the lowest point of the exercise) is determined solely by how much you can bend your spine without lifting your heels off the floor during the squat. *If you feel that your back is starting to slouch and your heels are rising off the floor, do not squat deeper.
- If the distance between the feet is too narrow, then the maximum load falls on the quadriceps and they will be involved much more strongly than the muscles of the back of the thigh. But such a foot position requires great mobility of the hip and ankle joints. If the feet are wider than the shoulders, you can squat with a heavier weight and not worry about the flexibility of the hip joint. However, in this case, the muscles of the back of the thigh, and not the quadriceps, will take the main load.
The overall effect of squatting with a barbell on the shoulders
Squats with a barbell on the shoulders, along with deadlift, create the best conditions for gaining strength and muscle mass of the whole body. At the same time, the greatest load falls on the muscles of the legs and lower back. In addition, squats are used as a restorative and rehabilitative exercise.
Squats and age
Due to the fact that squats have a strong effect on the human body, older athletes use additional precautions. For the elderly, warm-up, cleanliness of the exercise and compliance with safety regulations are more important. Studies show that doing squats in old age brings no less benefits to the body than doing squats by young athletes, and healing from injuries takes place at about the same time with the right course of recovery. In powerlifting, competitions between veterans are regularly held (both in triathlon and separately in squats).
Tips and common mistakes
Records of squats with a barbell on the shoulders
Usually, in a squat, you can lift slightly less weight than with deadlift (using special equipment — more). Squat records are recorded by various powerlifting organizations. Due to the fact that the rules regarding squat technique and doping differ in different versions, squat records also differ from each other. The absolute world record in the equipment version (IPA) belongs to Israeli athlete Vlad Alkhazov and is 567 kg.; in IPF, the only federation recognized by the sports committees of most states and negotiating with the IOC on the inclusion of powerlifting in the Summer Olympic Games program, the absolute record in squats is 457.5 kg. and belongs to American Shane Hamman;
On October 17, 2016, Ray Williams set a new record in the barbell squat without equipment - 456 kg.
Injuries
In case of non-compliance with safety regulations, insufficient warming up before performing, and performing in a non-strict technique, squats, especially with heavy weight, are a dangerous exercise that has a negative effect on the knee joints and spine of the athlete. Some studies conducted in the middle of the 20th century also indicate that squats stretch the knee tendons, as a result of which they were excluded from the physical training program of military personnel of some units of the US Army. However, more recent studies conducted by the University of Alabama and other organizations have not revealed a negative effect of squats on knee joints, provided they are performed correctly, neither in amateurs nor in professional powerlifters.
It should be noted that excessive overload of the knees leads to wear of the sliding cartilaginous surfaces of the joints, inflammation and unbearable pain, and therefore chondroprotectors can be used.
Squats with a barbell on the chest are less traumatic
In the course of a scientific experiment at the University of Florida[1], an 18% decrease in the load on the knee joint was recorded in squats with a barbell on the chest, compared with squats with a barbell on the back. The scientists also noted that in both exercises, the maximum muscle tension develops at the lifting stage. As for muscle tension and muscle involvement, almost no difference was recorded. Thus, if an athlete has no contraindications, then there is no reason to consider one type of squat more effective. However, for athletes with knee injuries, squats with a barbell on their chest are less traumatic, especially if there are problems with the shoulder girdle and they cannot hold the barbell over their shoulders.
Usually, in a squat, you can lift slightly less weight than with deadlift (using special equipment — more). Squat records are recorded by various powerlifting organizations. Due to the fact that the rules regarding squat technique and doping differ in different versions, squat records also differ from each other. The absolute world record in the equipment version (IPA) belongs to Israeli athlete Vlad Alkhazov and is 567 kg.; in IPF, the only federation recognized by the sports committees of most states and negotiating with the IOC on the inclusion of powerlifting in the Summer Olympic Games program, the absolute record in squats is 457.5 kg. and belongs to American Shane Hamman;
On October 17, 2016, Ray Williams set a new record in the barbell squat without equipment - 456 kg.
Injuries
In case of non-compliance with safety regulations, insufficient warming up before performing, and performing in a non-strict technique, squats, especially with heavy weight, are a dangerous exercise that has a negative effect on the knee joints and spine of the athlete. Some studies conducted in the middle of the 20th century also indicate that squats stretch the knee tendons, as a result of which they were excluded from the physical training program of military personnel of some units of the US Army. However, more recent studies conducted by the University of Alabama and other organizations have not revealed a negative effect of squats on knee joints, provided they are performed correctly, neither in amateurs nor in professional powerlifters.
It should be noted that excessive overload of the knees leads to wear of the sliding cartilaginous surfaces of the joints, inflammation and unbearable pain, and therefore chondroprotectors can be used.
Squats with a barbell on the chest are less traumatic
In the course of a scientific experiment at the University of Florida[1], an 18% decrease in the load on the knee joint was recorded in squats with a barbell on the chest, compared with squats with a barbell on the back. The scientists also noted that in both exercises, the maximum muscle tension develops at the lifting stage. As for muscle tension and muscle involvement, almost no difference was recorded. Thus, if an athlete has no contraindications, then there is no reason to consider one type of squat more effective. However, for athletes with knee injuries, squats with a barbell on their chest are less traumatic, especially if there are problems with the shoulder girdle and they cannot hold the barbell over their shoulders.
Squats with holding the barbell from behind
Inventory:barbell.
Main muscles: quadriceps.
Additional muscles: buttocks, lower back, biceps of the thigh.
Level of training: elementary, intermediate.
Due to the displacement of the center of gravity, the quadriceps receive a large load. This exercise is not suitable for advanced athletes who work with a lot of weight, because of the inconvenience of holding a heavier barbell.
Step 1. Hold the barbell at arm's length behind your back, palms facing back. Feet shoulder width apart.
Step 2. Slowly lower yourself down, as if you want to sit on a chair. Keep your back in a natural position.
Step 3. When the hips are parallel to the floor, return to the starting position.
Main muscles: quadriceps.
Additional muscles: buttocks, lower back, biceps of the thigh.
Level of training: elementary, intermediate.
Due to the displacement of the center of gravity, the quadriceps receive a large load. This exercise is not suitable for advanced athletes who work with a lot of weight, because of the inconvenience of holding a heavier barbell.
Step 1. Hold the barbell at arm's length behind your back, palms facing back. Feet shoulder width apart.
Step 2. Slowly lower yourself down, as if you want to sit on a chair. Keep your back in a natural position.
Step 3. When the hips are parallel to the floor, return to the starting position.
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