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@DWAZ73 : One other thing: Idzik now has landed arguably No. 1 QB, RB and WR in free agency this offseason despite deliberate approach. #Jets
HarlemHxC814 Icon : (16 April 2014 - 03:24 PM) FIRE IDZIK
Jetsfan115 Icon : (16 April 2014 - 03:32 PM) still need another WR
Jetsfan115 Icon : (16 April 2014 - 03:33 PM) so i bet powell barely gets any touches this year and goodson gets cut
azjetfan Icon : (16 April 2014 - 03:34 PM) Goodson is as good as gone.
azjetfan Icon : (16 April 2014 - 03:34 PM) With all his legal issues and coming off injury he is done. Possibly even in the NFL
Jetsfan0099 Icon : (16 April 2014 - 03:39 PM) Powell is average anyways.
Chaos Icon : (16 April 2014 - 03:39 PM) @ProFootballTalk 5m

Per source, Chris Johnson's two-year deal has a base value of $8 million, with another $1 million available in incentives based on yardage.
Jetsfan0099 Icon : (16 April 2014 - 03:40 PM) He does a lot of things well, but isn't talented enough. Johnson has breakaway ability still and Ivory is man beast running the football
Jetsfan0099 Icon : (16 April 2014 - 03:41 PM) We will get another WR in the draft. Even in round 2 you can get a starting WR
azjetfan Icon : (16 April 2014 - 04:09 PM) I am still standing by my CB in the first round and WR in the second prediction
santana Icon : (16 April 2014 - 05:19 PM) The title race is bale
azjetfan Icon : (16 April 2014 - 05:34 PM) Sidney rice coming in for a visit
Jetsfan0099 Icon : (16 April 2014 - 05:49 PM) I think the Jets are getting themselves ready to draft best player available
Jetsfan0099 Icon : (16 April 2014 - 05:49 PM) Last year they stuck to their board
HarlemHxC814 Icon : (16 April 2014 - 06:27 PM) if they sign him I think that means they look to take a CB round 1
2JBallar01 Icon : (16 April 2014 - 06:32 PM) “@AdamSchefter: RB Chris Johnson's 2-year deal with Jets has a team option in it for year two. Jets have option to pick up year two at $4M in February 2015.”
Jetsfan0099 Icon : (16 April 2014 - 06:51 PM) @AlbertBreer 2m
Sidney Rice has agreed to terms with the Seahawks on a one-year deal, per source.
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Jetsfan0099 Icon : (16 April 2014 - 06:55 PM) There is really only 2 CBs worth taking at 18
Jetsfan0099 Icon : (16 April 2014 - 06:56 PM) I rather get a offensive playmaker
ganggreen2003 Icon : (16 April 2014 - 06:58 PM) LaMont Jordan was 34
Jetsfan0099 Icon : (16 April 2014 - 06:59 PM) liar
ganggreen2003 Icon : (16 April 2014 - 07:05 PM) He wore #34 when he played for the JETS
ganggreen2003 Icon : (16 April 2014 - 07:05 PM) I should know I met him at an event in his last year with the JETS before he went to Oakland
ganggreen2003 Icon : (16 April 2014 - 07:05 PM) GFYS 0099 you shit talker
HarlemHxC814 Icon : (16 April 2014 - 07:06 PM) http://www.nydailyne...entry-1.1758342
HarlemHxC814 Icon : (16 April 2014 - 07:06 PM) there's no reason we can't have someone off this site on that list too
azjetfan Icon : (16 April 2014 - 07:08 PM) Rice resigned with Seattle
Jetsfan0099 Icon : (16 April 2014 - 07:08 PM) did you scare him into going to Oakland?
Chaos Icon : (16 April 2014 - 08:18 PM) unfortunately those sites are too much bigger than our
MikeGangGree... Icon : (16 April 2014 - 10:51 PM) WOOOO
santana Icon : (16 April 2014 - 11:01 PM) I'm sure it's possible but this isn't a blog site as much as its a login and yell about the jets site
santana Icon : (16 April 2014 - 11:01 PM) WOO
Chaos Icon : (Yesterday, 07:39 AM) yeah...TheGangGreen didn't participate either. they're represented as a forum too on Google
Jetsman05 Icon : (Yesterday, 01:11 PM) offesnive tehhhh
santana Icon : (Yesterday, 01:46 PM) 05 on point today
santana Icon : (Yesterday, 02:36 PM) lol
ganggreen2003 Icon : (Yesterday, 05:31 PM) It's 0099's favorite day of the year
ganggreen2003 Icon : (Yesterday, 05:32 PM) it's National High-5 day :WTF:
ganggreen2003 Icon : (Yesterday, 05:32 PM) who the hell high 5's people anymore
ganggreen2003 Icon : (Yesterday, 05:32 PM) just dap and leave it there
santana Icon : (Yesterday, 05:43 PM) everyone high 5s
santana Icon : (Yesterday, 05:44 PM) bubba watson when he won the masters last weekend went through a gauntlet of high 5s
Jetsfan0099 Icon : (Yesterday, 06:05 PM) GG03 is the high 5 master
Jetsfan0099 Icon : (Yesterday, 06:07 PM) FIRE IDZIK
Mr_Jet Icon : (Yesterday, 10:45 PM) People don't dap anymore either.
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How To Squat With Perfect Form

#1 Guest_News_Flash_*

  • Group: Guests

Posted 15 September 2006 - 10:23 AM

Author: Mark Petersen

The squat is potentially the most beneficial exercise you can
perform for your overall muscle development. Every time you do
a workout your body responds by making more testosterone to
help you build more muscle. The amount of testosterone produced
is dependent on the intensity of the exercises you performed
during that workout. The squat is probably the most intense
exercise you can perform and thus will potentially produce the
greatest increase in testosterone. This increased testosterone
production will not only help you build bigger and stronger
legs, but will also help your muscular development throughout
your body.

You may be asking yourself, “so why isn’t everyone performing
squats?” The simple fact is the squat is a difficult exercise
to master, and can be intimidating especially for beginning
weight lifters or bodybuilders. The squat has also gotten a bad
rap, as being bad for your back or knees. The reason for this
bad reputation is because many people just don’t learn to
perform the squat correctly, and ultimately they get injured as
a result. My sole purpose here is to teach you how to perform
the squat correctly with perfect form so you can avoid injury
and explode your muscle growth.

The first thing you must do before performing a single
repetition is to ensure the squat rack is set up to properly
fit you. Adjust the squat rack so the bar is at approximately
chest height. This will allow you to unrack the weight without
having to come up on your tip toes or waste energy by
performing too much of a squatting movement. Also, adjust the
cross bars, so they are about an inch below the level of the
bar at the bottom of your squatting position. This will allow
you to bale out at the bottom of your squat if you need to.

Alright, now that we got the squat rack set up it’s time to get
down to business. Approach the bar and center yourself
underneath it. The bar should rest across your upper trapezius
muscle below the level of your seventh cervical vertebrae. Your
seventh cervical vertebra is the big bump you feel at the base
of your cervical spine when you bend your neck forward. The bar
should NEVER rest on your cervical spine. Position your hands on
the bar at a comfortable position.

Now, extend your knees and unrack the bar. Before descending,
lock in your low back and pull your shoulder blades back. Your
low back should have a slight inward curve (lumbar lordosis).
This posture should be maintained throughout the squatting
movement. When visualizing this position think of a military
man or women coming to attention. This is the position you want
to be in before starting the squat. Your feet should also be
turned slightly outward.

You’re now ready to begin. When you descend think about sitting
back into a chair. As you go down, you should be simultaneously
bending at your knee and hip joints, but never let your back
round over. It is O.K. for your trunk to bend forward, but this
should come from flexion of your hip joint and not from bending
at your low back. Actually, it is a must that your trunk flex
forward to maintain your balance. If you attempted to keep your
back perpendicular to the floor you would lose your balance
backwards or would have to allow your knees to go past your
toes as you descended. The latter, by the way, is a huge no no.
You should never allow your knees to go past your toes. If you
do, you’re putting tremendous and potentially damaging pressure
on your knees. Descend until your thighs are parallel with the
floor. Have a training partner watch you from the side, so you
can get a feel for where this position is.

Once your thighs are parallel with the floor, press up. You
should now be simultaneously extending at your knee and hip
joints. A big mistake I see people making is they extend at
their knees without coordinated extension at the hip joint, as
well. This causes too much forward flexion of the trunk and
they inevitable round their back. They compensate by completing
the movement through extension of their low back, which
increases strain on the low back and could lead to injury.
Avoid this by remembering to keep your low back locked in and
your shoulder blades back, as you press up.

Another important point to mention is to always keep your eyes
straight forward throughout the squatting movement. Don’t
attempt to look at the ceiling or down at the floor. Both can
have detrimental effects on your form.

Now that you know exactly how to successfully and safely
perform the squat it is time to start practicing. I recommend
you use just the bar or broomstick to practice with until you
have mastered the proper technique. Use a training partner to
give you feedback. Once you have mastered the correct form you
can begin adding weight. Never sacrifice your form just to lift
more weight. I assure you that if you learn the correct form
your muscle and strength gains will soon follow. Best of all,
you will avoid injury.

Alright, it is time to put your new found knowledge of the
squat to work and watch as you take your strength and muscle
growth to a new level. I wish you the best of luck in your
fitness pursuits.


About The Author: Please visit
http://www.weightliftingstation.com/ or
http://www.thebodybuildingpro.com/ to find an extensive listing
of weight lifting, bodybuilding, fitness, and weight loss
related information, resources, and articles. Email
weight-lifting@aweber.com to sign up for our Weight Lifting
Newsletter.


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