Fitness

14 Most Powerful and Never-Known Tips to do Barbell Squats Better than Anyone Else!

Widely recognized as the boss of all exercises, the barbell squats never fail to live up to their expectations! The squat can be easily termed as one of the most potent strength and muscle building exercises an individual can do. Combine it with a good quality and safe protein supplement such as BSN Syntha-6 isolate and you can enjoy some phenomenal results! In this comprehensive article, I’ll take you through some extremely useful techniques which can go a long way in improving your squats technique. Let’s get started!

1. Wear work boots or go barefoot

It is best to wear solid heel work boots when doing squats. Such boots provide you with natural heel elevation and enable a better power transfer from your legs, in comparison to when you do them with soft heel running shoes.

In case of the latter, the power can be lost at the bottom as the shoes’ sole will get squished at the time of the push. In case you don’t have good quality work boots with you, you can try squatting barefoot. That way, you’ll not lose any of your power through soft shoes. When squatting barefoot, ensure that you set the racking collars slightly lower, so that you compensate for the absence of soles. In the unlikely event that you can neither use work boots nor go barefoot, make use of court shoes instead. Court shoes have a solid sole, and are sure to deliver good results.

2. Work your calf muscles

In case you lean a little too far while coming down towards the bottom of your squat, the problem may be the lack of your calves’ flexibility. Work on your calves prior to every squat session by stretching them for a minimum of 5 minutes.

3. Hands and grips

Your hands should be held fairly close to the shoulders when on the bar (just like they are when doing bench presses). Your elbows must be pointed downwards during the entire squat.

Holding the bar a little too wide will automatically result in your shoulders rotating internally (forward). The elbows will start pointing backwards, resulting in the bar rotating in forward direction as you descend down. The rotation of bar in the forward direction will make you lean over significantly, putting more pressure on your L4 and L5 (of your lower back’s lumbar area). Pointing the elbows downwards activates the external rotator muscles (shoulder muscles that get pulled backwards), which will prevent the bar from rolling in forward direction.

In the event that you find yourself leaning over repeatedly and getting the push from your forefoot a little too much, put pressure from your hands and rotate the bar in backward direction. As a result, the weight will come back onto your heels, thus improving your posture and balance. It’ll work your quads better and also prevent any possible injuries.

4. Trick to free yourself from the bottom lock

Try this trick any time you feel that you’re about to or have already gotten stuck at the bottom position of your squat. Put lots of pressure on your bar, as if you’re trying to snap it into half, on your back. Despite sounding counter-productive, when you do this while putting pressure on the bar simultaneously, it will result in a kind of an emergency stretch reflex inside your quads, thereby giving you an extra push from your bottom movement.

5. Bend your knees first

When lowering down during your squat, it is your knees that must bend first, closely followed by your trunk. A large majority of people descend with their glutes leading, followed by their knees. This puts strain on the glutes and back, instead of thighs.

6. Look forward and slightly upwards

It is important that you look a little upwards, and in forward direction while performing squats. Looking down will make your head go in forward direction. This is how the problem occurs – your lower back or lumbar area mimics your neck or cervical region with its positioning. If your cervical or neck gets flexed forward (when you look down), your lower back or lumbar area will also flex forward in order to match it (whereas it should ideally be held tightly and extended, making a sort of an arch).

7. Position yourself properly during the bottom movement of the squat

To get into a proper position while at the bottom of your squat, your elbows should be squeezed together behind the back and your lower back should be arched as you look up slightly. Doing so will forcibly bring your back into a proper position, apart from giving your back and rear deltoids a great workout.

8. Squatting with raised toes

People have a habit of doing their squats with raised heels. They should actually try the opposite, which is squatting with their toes raised. In order to do this successfully, it’s important for them to thoroughly stretch their calves outwards. If done correctly, this movement will maximize their glutes and hamstring involvement, while focusing on their lower quads. Squatting in this way and with high number of repetitions, employing a full range of motion, will increase the flow of blood to lower quads. Ensure that the toes aren’t raised excessively (it’s better to use a thin weight plate of 5 to 10 lbs.).

9. Pull up your toes

pull up your toes during squats To increase the involvement of your quad muscles, pull up your toes and touch them to the top of your shoes’ insides. Doing so will throw the pushback point towards the heels.

10. Give up that weight belt!

weight belt for squats Yes you heard that right! Avoid the use of belt while squatting. As an alternative, pull your gut inside and keep it tight at the starting point of the squat movement, thereby activating your transverse abdominus muscle (internal supporting muscles at the core). This will provide you with a natural weight belt. Such tightening of muscles will enhance the intra-abdominal pressure, the same effect that is experienced when wearing a weight belt.

You’ll be surprised to know that use of a weight belt can cause weakness and dysfunction of your transverse abdominus, often leading to injury. Wearing of a weight belt inhibits your body’s natural ability to fire up the muscle when required and can also put your back at risk by weakening those critical and supporting muscles. Another important point that must be noted is that if you’ve gotten used to wearing a weight belt during your squats and have decided to go without it, you’ll have to take it slow and work your way up to heavy weights gradually. Start with lightweights and more number of repetitions to enable the supporting muscles to get strengthened over a period of time.

Jumping on to heavy weights right away after giving up your weight belt, without providing sufficient retraining to your core muscles can lead to injury. Maintain focus on tightening and sucking of your abdominal muscles and feeling their contraction while doing the squats.

Lastly, it’ll be a better idea to invest in a good quality protein supplement like BSN Syntha-6 isolate instead of a weight belt.

11. Fire up your lower quads!

lower quads squatsAn excellent method of firing up your lower quads while squatting is that as you go down, come up on your toes, just as you do in case of a calf raise. Remain upright and sit back. Please take care that you don’t lose the tension in your quads during this movement and do this only with very light weights. Furthermore, maintaining your balance while trying this trick can be slightly difficult. So, take it easy the first time. Don’t allow your knees to drift too forward and avoid leaning over. Doing this will contract your calf muscles too.

12. Use some good quality protein supplement

Syntha 6Regular use of a good quality protein supplement such as BSN Syntha-6 isolate will deliver even better all-round results as you’ll see the real fruits of your squats in quick time.

13. Power up the bottom position of your squat

bottom position of your squatsAn easy way to build some power in the bottom position of your squat movement is by regularly performing an exercise known as wall sit exercise, post every leg workout. It is one of the best methods of strengthening the thighs isometrically (without any movement). Let’s learn how to perform this exercise now.

Get into a sitting position pressing your back against some wall, arching your lower back and your knees bent at around 90° angle. Hold yourself in that position as long as possible, simultaneously pushing yourself backwards, hard into the wall while keeping your overall position intact. It’ll help you in building tremendous power in the bottom position of your squat. This exercise can be further customized by increasing the resistance through weight plates or dumbbells in your lap (however, make sure that you have someone handy to pull the dumbbells or plates off when you get tired).

14. Avoid use of Smith machine for squatting

Smith machine for squattingUse of Smith machine to squat makes this exercise quite easy, especially when it comes to balance. Furthermore, it will put pressure on the patellar tendons of your knees owing to the involvement of the shearing forces. Exercising with Smith machine is also harmful for the anterior cruciate ligament (ACL) and it neglects the involvement of stabilizing muscles and hamstring muscles too. Use of this machine is especially harmful when your feet are slightly forward and you end up pushing backward against the bar while coming up. Doing so has a very harmful grinding effect on your knees.

Typical problems and solutions during squat movements

Raised heels – While raising your heels, your eyes and chest should be up. You should be leaning back slightly.

Rounded back – Your lower back can be strengthened by arching it a little more, as you lift up your toes inside your shoes during the squat. Always make sure that the bar’s kept close to your shoulders.

Lack of depth – Turn out your toes in the outward direction (around 30°) as you open up your stance. Remember that your knees must come straight over the toes.

Buckling in of the knees – This can be corrected by wrapping up a weight belt around the thighs and pressing against this belt while coming up.

Leaning over excessively – This can be corrected by thorough stretching of the calves and squatting with the heels raised. On the whole, work regularly on the improvement of your calves’ flexibility, stretching them and working them whenever possible.

To Conclude

Follow the above-mentioned tips as you head to the gymnasium next. You’ll see how they can make a great difference in your squat movements and how much weight you’ll actually be able to use! And don’t forget to use a good protein supplement like BSN Syntha-6 isolate for best results.…

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Fitness

Reasons Why You Should Start A Work Out Plan

It can be difficult sometimes to know what the best way to do so is. There is a lot of information and misinformation out what works best.The tips in this article will give you a solid foundation on how to get in shape.

Begin with smaller weights when you start weight lifting. Smaller muscles tire faster than large ones, so you’ll want to start with barbells before you move onto the larger machines.

The frequency of your strength training regimen depends on your goals. If you are looking to build large, you should do strength training exercise sessions less often. If you want to become more tone and defined, you should schedule more strength exercises.

The basics of increasing muscle mass is to lift heavier weights for fewer repetitions. Start by choosing a muscle group like the chest.Start with lighter than usual to warmup your muscles.Your warm up should included 15 to 20 times. The next set should be weights that are heavy enough that you can only complete 6 to 8 repetitions with a heavier weight. Add another five more pounds and do your third set.

Write down all the exercises that you do every day. Note your regular workouts and anything else that you do. Buy a pedometer that you can use to track how many steps you take each day and include that in your record, too. This written record will help you understand your total progress on your fitness journey.

When you are lifting weights, doing a number of repetitions using lighter weights serves to give you greater muscle mass than doing fewer repetitions using heavier weights. Muscle mass is not built solely by lifting large amounts of weight; endurance is also key. The largest body builders in the world swear by this way of training.

Some people overdo exercise programs in order to burn the calories that people expect it to.

Dips are great for your fitness regimen. Dips are a wonder exercise that focuses on your upper body, including your shoulders, and are an incredible exercize. There are quite a few ways you can do them too. You can position two benches and use them to do the dips between them. You can always add weight to them too.

Make sure that you maintain your back and your front are balanced efficiently. Working only your abs or the muscles in your lower back or the ab muscles is a recipe for back pain. Working both out will solve this problem and allow you to continue working out when you want to.

Always use the proper form when you are exercising your biceps.The right way to do biceps curls is with the wrists slightly extended backwards. Then, you want to release your wrists into their normal position, release the angle and allow your wrists to relax into their natural positions by your side.This form will build up your bicep muscles correctly and reduce risk of injury.

Take it easy when you are just starting your workout program. This helps prevent injury due to improper form and getting tired out due to not breathing the right way.

When you’re getting ready to start a fitness routine, be sure to set up a check-up with a physician before doing a rigorous workout. Even if you’re generally healthy, your doctor can help you with a little expert advice.

Do not simply complete a workout; understand how to do it correctly to get the full effect. When you learn about different exercise techniques, you will have the ability to make the most of your fitness routines. Apply what you gained from this article so that you can get fit.…

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Fitness

Easy Ways To Get In Shape

Many people want to get fit but just don’t think it is too hard to do. Read this article carefully to see how you started on the road to becoming fit.

Pay several months in advance when you join a gym or fitness plan. This isn’t an appropriate strategy for those who need the extra motivation.

Try thinking out of the normal choices when looking for a new fitness program. There are a multitude of activities that would help you losing weight. You need to make sure you are going to enjoy any exercise selected so that you can maintain motivation and keep doing it.

The frequency of your strength training regimen depends solely on your personal goals. If you want your muscles to look bigger, you should not do a large volume of sessions. If you work on your strength more frequently, you should spend lots of time strength training.

Write down the exercises that you do every day. Note your workouts as well as any extra moving you do.Buy a pedometer and look to see how many steps you take during the day; write that down, also.This type of written record will prove invaluable in tracking your progress as you move towards your fitness journey.

Are you interested in increasing the benefits of your workouts? You can build strength by as much as 20 percent by starting with stretches. Take 20-30 seconds to stretch out the muscles involved after each exercise sets. Stretching is a great way to improve your workouts better.

Never attempt to move out when you are feeling sick. Your body can’t effectively build muscle and endurance during this time. This is why you should stop exercising until you feel better. While you wait, be sure you sleep good and eat well too.

Instead of starting from zero and counting up, try counting backwards from how many you wish to do. This causes your workouts to feel shorter because you are now thinking in smaller amounts.

Make sure that you are properly balancing workouts because the front and back. Working only your abs or the muscles in your lower back or the ab muscles is a recipe for back pain. Working them both muscle groups at every opportunity is a good way to steer clear of back problems and ineffective workouts.

You can even search online for fitness programs online.

When you are starting your route towards reaching your fitness goals, check with your family physician first. Even if you’re in top notch shape, your physician can offer you some expert advice.

Doing sit-ups the wrong way will prevent injury to your lower back. Take a Swiss ball and put a towel under your body to achieve the same effect as anchoring. Anchoring your feet when doing sit-ups will put a lot of strain on your back.

Take your dog to exercise with you when working out. Pets need exercise as much as people do. Research indicates that more than one-third of pets are heavier than they should be, so working out with them will help you achieve two things at the same time.Taking your pet for both of you.

Find some people who will support your efforts. Ask friends to work out with you, or seek out new exercise buddies. Exercising with others can build a sense of competition that fosters increased dedication.

The ideas and advice you have learned here should give you some great ideas to help you get fit. This is only a fraction of the excellent information out there. The more you seek out, the better your chances of making significant progress. You should reach your fitness goals in no time if you use this information wisely.…

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