Tips for Proper Squatting

The squat is one of the most or the most beneficial exercise among the lower body exercises. When squatting make sure to follow the following tips to maximize the benefits of one of the greatest exercises of all time.
1. Preparation: Set the bar in the power rack at about mid-chest level. Get in front of the bar with your feet directly under the bar and squat untill you’re underneath it. Take a deep breath and hold it and squat up to unrack the bar and then exhale. Take one step back with one leg and another step back with the other leg and then squat.

2. Before execution: Make sure that before squatting, your chest is up, you look slightly down– look forward and slightly down to keep your back straight and neck in line, the bar will rest on the muscles of your upper back, to have a narrow grip to tighter your upper back, keep your wrists straight, tighten your upper back, elbows back, toes out around 30 degrees, and have your weight on your heels.

3. Execution (phase1-squatting down): At this point you're about to perform the first rep. As you go down make sure to have your hips back like you're about to sit on a chair, don't allow your knees to go over your toes as you squat down, that's why is so important to throw your hips back and to have your weight on your heels, squat parallel to the ground or beyond parallel, the deeper the better (butt-to-heels)

4. Execution (phase 2-squatting up): At the bottom position of the squat, you want to push through your heels to return to the standing position. While going up: squeeze your glutes,
stay focused on the target, keep your knees out or aligned with your toes, and push up with your hips without compromising any of the points discussed above (#1-3).

Don't forget to establish a proper breathing pattern throughout the preparation and execution of the exercise. For more info refer to the blog posted before this one.

PS. If you're ready to change your lifestyle and would like me to take you through the proccess I would be more than happy to do it. Redeem your FREE pass by logging onto www.1822fitness.com and click on the area of contacting Joel and send me an email and I'll send you the pass to see me for FREE without obligation.

Dedicated to your fitness success,


Joel Molina
1822 Fitness, Inc.
www.1822fitness.com
joel@1822fitness.com