THE BENEFITS OF THE SQUAT

The Squat is known as the King of all exercises.

There is a vast array of benefits to squatting and as long as you are doing so with proper technique and with an appropriate load, you will get great results from them, whatever your goals.
Whether you want to be stronger, get your legs, thighs and butt in better shape, or add an exercise that has tremendous carryover for athletes, the squat is one you should have in your program.
The type of squat you do will depend on your current training age and on your own mechanics.
Some people are not able to squat comfortably with a bar on their back and that is fine, there are loads of alternatives for the squat starting with a basic bodyweight squat all the way up to the back squat.
But don’t let one version of the squat put you off them, some of the benefits of squatting are;

1. They give great shape to the legs and thighs
A common belief with lifting weights is that it will make you big and bulky, like a bodybuilder, but this couldn’t be further from the truth.
Squatting is one of the exercises that every A-list celebrity is now doing in order to improve the look of their legs.
Everyone from Kate Upton to Jessica Alba lifts weights and squatting is part of their routine. Clearly, these ladies do not look big or bulky.

2. They are great for building a better booty.
Forget about the celebrities with the implants in their asses. If you want a better booty, you have got to squat.
Jennifer Lopez in her prime was trained by Gunner Peterson, a Hollywood A list trainer. Gunner was heralded with helping J-lo get the original title of ‘world’s best butt’ and squatting was part of her routine.
3. They are a full body fat burning exercise.
Squatting is the original HIIT workout.
If you have ever tried doing 3-4 sets of 10-12 squats with a heavy weight on your back, you will know that it doesn’t take long before you are gasping for breath.
Try doing this at the start of your next training session and it will keep the metabolism elevated for hours after the training session is over.
The plus side to this is every other exercise is now making you work harder due to following the squat.

4. They are one of the most important exercises you can do.
Whether you like them or not the squat is one of the most important exercises you can do.
It is practically a full body exercise and has huge benefits for strength, muscle gain and fat loss.
Squats will help athletic people jump higher, sprint faster, and pick heavier stuff of the ground, and they’ll help the elderly stand from a seated position more efficiently while also improving balance and muscle tone.
So, with all those benefits, which version of the squat should you choose?
My top 3 variations are
• Goblet Squat
• Front Squat
• Back Squat

Here’s how to perform a perfect Goblet Squat:

goblet squat

1. To get the bell into position, start with a two-handed grip so that you’re holding the dumbbell or kettlebell by the horns against your chest.
2. Take a breath and slowly lower yourself down, using your elbows to push your knees out and open your hips. Only go as low as feels comfortable, and focus on improving your depth over time.
3. Pause for a second. Pressurize your abdomen and straighten out, pushing steadily through your heels as you ascend back to the top position.

 

Next is how to perform a perfect Front Squat:

front squat

1. To get the Barbell into position, start with a two-handed grip, so that you’re holding the Barbell on the front of your shoulders with hand crossed over the chest supporting the bar.

2. Take a breath, and slowly lower yourself down, sitting back into your hips as you lower yourself down. Keep your chest upright and torso tight. Only go as low as feels comfortable, and focus on improving your depth over time.

3. Pause for a second. Pressurize your abdomen, and straighten out, pushing steadily through your heels as you ascend back to the top position.

Finally, we come to the Back Squat:

back squat

1. To get the Barbell into position, start with a two-handed grip, so that you’re holding the Barbell on the back of your shoulders on your ‘shelf’ and keep it off your neck.

2. Take a breath, and slowly lower yourself down, sitting back into your hips as you lower yourself. Keep your chest upright and torso tight. Only go as low as feels comfortable, and focus on improving your depth over time.

3. Pause for a second. Pressurize your abdomen, and straighten out, pushing steadily through your heels as you ascend back to the top position.
For progressing through the squat variations, start with the goblet squat. Once you have reached the limit of what weight, you can hold in your hands you should progress onto the front squat. From there the final progression is onto the back squat.

All 3 are excellent exercises, once you find the suitable one for you, you will be on your way to a better body in no time.
#TrainSmart

If you have any other questions or concerns you would like me to cover, please email me at https://www.facebook.com/pages/Rushe-Fitness/120518884715118or

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