NYJetsFan.com Forums: How To Squat With Perfect Form - NYJetsFan.com Forums

Jump to content

Toggle shoutbox NYJETSFAN BANTER

Bring something to the table!
MikeGangGree... Icon : (17 February 2015 - 11:27 PM) its time to bring this back..........
MikeGangGree... Icon : (17 February 2015 - 11:27 PM) SUCK FOR THE DUCK
santana Icon : (18 February 2015 - 12:32 PM) THE BEETS
santana Icon : (18 February 2015 - 02:38 PM) HALA MADRID
MikeGangGree... Icon : (18 February 2015 - 02:46 PM) TEH MOTHER f***ing BEETS
Jetsfan0099 Icon : (18 February 2015 - 03:32 PM) Jets met with Josh McCown
HarlemHxC814 Icon : (18 February 2015 - 06:25 PM) Please no
Jetsfan0099 Icon : (19 February 2015 - 12:28 PM) Reports say Jets to go hard after CJ Spiller. Bring him aboard, he'll be a good signing. Was a stud in Chan's offense and RBs don't cost much
Jetsfan0099 Icon : (20 February 2015 - 12:09 PM) Saw that the Bills are meeting with Spiller and may sign him before FA.
Jetsfan0099 Icon : (20 February 2015 - 12:10 PM) if that happens, I think the Jets should go after Shane Vereen. Nice pass catching option out of the backfield, only 25.
Smedsthejet Icon : (20 February 2015 - 04:06 PM) Think Vereen would be a great option...I thought he was one of their best and most valuable performers during the playoffs and we need a back who can contribute in the passing game as well. Jets have been missing that piece since LT retired
Jetsfan0099 Icon : (21 February 2015 - 01:41 PM) Mariota ran a 4.52
Jetsfan0099 Icon : (21 February 2015 - 01:41 PM) Fastest for a QB since RG3
MikeGangGree... Icon : (21 February 2015 - 03:52 PM) SUCK FOR THE DUCK
ganggreen2003 Icon : (22 February 2015 - 04:46 PM) BREAKING NEWS: The New York JETS will be trading their #6 pick to Tampa Bay's #1 pick for a BAG of Shit and Darrelle Revis after he is signed in FA and sent back to Tampa Bay. - Source is Tom LaCanfora Glazer de la Menefee
santana Icon : (24 February 2015 - 03:18 PM) UEFA TIME
Chaos Icon : (25 February 2015 - 09:46 AM) http://seattle.sunti...-video-released
2JBallar01 Icon : (25 February 2015 - 04:54 PM) @RapSheet: The #Packers released LB AJ Hawk, their former first-round pick. It saves them $3.5M this year, which comes off their cap
Jetsfan0099 Icon : (25 February 2015 - 05:13 PM) @AdamSchefter 58s59 seconds ago
Jaguars expected to hire former Jets GM John Idzik as a consultant, per source.
HarlemHxC814 Icon : (25 February 2015 - 06:04 PM) FIRE IDZIK
ganggreen2003 Icon : (25 February 2015 - 06:52 PM) AJ Hawk getting cut means that the Packers are going to try real hard to lock up Cobb
ganggreen2003 Icon : (25 February 2015 - 06:52 PM) and the Lions released oft injured Reggie Bush
Jetsfan0099 Icon : (25 February 2015 - 07:29 PM) The Packers had the cap space to lock up Cobb regardless
Jetsfan0099 Icon : (25 February 2015 - 07:30 PM) But Bryan Bulaga is also a FA< so they have 2 important guys to re-sign. I think the OT is more important for Rodgers
ganggreen2003 Icon : (25 February 2015 - 09:17 PM) 22 days 21 hours 27 min till FIRST DAY OF SPRING!!!!!
Jetsfan0099 Icon : (25 February 2015 - 10:06 PM) If we get rid of Harvin, Kevin White looks like a nice replacement.
Jetsfan0099 Icon : (25 February 2015 - 10:06 PM) 6'3 runs a 4.35 and had elite production in college
ganggreen2003 Icon : (26 February 2015 - 03:38 PM) NOT SO BREAKING NEWS: WINTER SUCKS
santana Icon : (26 February 2015 - 03:41 PM) Lol Liverpool
santana Icon : (26 February 2015 - 03:42 PM) epl teams sucking ass this year
ganggreen2003 Icon : (26 February 2015 - 04:41 PM) The Jills are negotiating with Josh "Tears of" McCown
ganggreen2003 Icon : (26 February 2015 - 07:24 PM) Now the Browns are trying to woo Josh "Tears of" McCown
MikeGangGree... Icon : (27 February 2015 - 01:59 PM) please please let the browns get him
ganggreen2003 Icon : (27 February 2015 - 06:40 PM) The Browns have signed Josh "Tears of" McCown
MikeGangGree... Icon : (27 February 2015 - 06:43 PM) YES!!
santana Icon : (Yesterday, 12:18 PM) ESPN Jets reporter Rich Cimini speculates free agent Michael Vick may draw some interest from the Ravens.
santana Icon : (Yesterday, 12:19 PM) vick stay here pls
ganggreen2003 Icon : (Yesterday, 05:18 PM) Sucks Anthony Mason died
ganggreen2003 Icon : (Yesterday, 05:19 PM) but Josh "Tears of" McCown is now a perennial loser going from Tampa Bay to Cleveland
ganggreen2003 Icon : (Yesterday, 05:19 PM) going from one cesspool to another
santana Icon : (Yesterday, 09:46 PM) You realize the jets are in cesspool mode as well right?
ganggreen2003 Icon : (Yesterday, 11:29 PM) no we aren't
ganggreen2003 Icon : (Yesterday, 11:29 PM) we are in good shape compared to those 2 other franchises
ganggreen2003 Icon : (Yesterday, 11:29 PM) so I'm not even putting MY JETS in the same category as those lowly Tampa Bay Bucs and Cleveland Browns
HarlemHxC814 Icon : (Today, 02:53 AM) The Jets are a total cesspool
Resize Shouts Area

Page 1 of 1
  • You cannot start a new topic
  • This topic is locked

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, &ldquo;so why isn&rsquo;t everyone performing
squats?&rdquo; 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&rsquo;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&rsquo;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&rsquo;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&rsquo;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&rsquo;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.


[bodybuilding] [weight lifting]

Bodybuilding


http://thor-body-bui...ntry_id=1557178
0

Page 1 of 1
  • You cannot start a new topic
  • This topic is locked

1 User(s) are reading this topic
0 members, 1 guests, 0 anonymous users