deep Squatting is an action that every athlete should do. In the gym, it is very cool to set up a bar, lift the barbell, and then perform a powerful squat. However, for beginners, this method Squats may not be for you!
Many beginners think about resisting the barbell squat at the beginning, but they don’t know that their squat movements are still very bad
The barbell back squat is not an entry-level movement, and the difficulty is It is also very high. This action requires sufficient joint mobility and good movement control.
Most people who have no sports experience will have the problem of insufficient flexibility of the thoracic spine and shoulder joints, especially office workers who sit for long periods of time, because most office workers do not have correct sitting postures and always bow their heads. This will lead to excessive flexion of the thoracic spine, which in the long run will result in a hunched posture with rounded shoulders. In situations like this, you won't be able to lift your chest enough when doing deep squats with a barbell, and your upper back will easily "arch". Even some people with extremely inflexible glenohumeral joints will find it difficult to lift their arms. "Don't" get to the bar. It is not suitable for this kind of people to practice barbell squats
If you also have this situation, you may try another type of barbell squat: T-bar squat!
This is a great variation of the squat compared to the traditional barbell squat. Squat, it is more suitable for novices to learn squat postures, experience squat movements and force generation techniques!
1. It makes it easier to keep your torso upright and can reduce the tension on your back
2. The T-shaped barbell can load larger weights.The amount is also very convenient to grasp
3. For some people with insufficient shoulder joint mobility, using a T-shaped barbell instead of back squats is a great choice!
The following are specific action techniques:
1. First add a weight plate to one end of the barbell, and place the other end on the ground or a corner.
2. Stand with your feet shoulder-width apart or slightly wider, with your toes slightly abducted. Hold one end of the barbell in front of your chest with both hands, and tilt your whole body forward slightly
3. Keep your chest up, your head up, your belly in, and take a breath into your belly.
4. Start squatting, feel the hip joint move backward (sit back and down), and bend the knee at the same time, but do not move forward too much
5. Squat until your thighs are parallel to the ground or slightly lower and pause for one second! The entire torso is located in the middle of the legs.
6. Stabilize the center of gravity in the middle of the soles of the feet, push off the ground hard, and use the power of the thighs and buttocks to squat up!
Notes:
1. The end of the barbell that touches the ground must be fixed. If there is no increase in friction, it can be padded with a towel or against the corner. .
2. The barbell should not be too far away from the body, and the weight of the bell should be as high as possible above the chest. If it is too far away from the body, more arm strength will be needed for additional support and stability during the squat.
3. Keep your knees toward your toes! Stay stable and don't get X-legged!