Barbell Squats
Description
When evaluating the usefulness of an exercise from both an athletic and overall functional standpoint, the squat movements might possibly be the most beneficial exercises that a trainee can perform. Although the barbell version is quite advanced, a series of progressions can be utilized to give beginners some similar, yet simplistic options. These progressions are discussed in further detail below.
The main issues that seem to be the most problematic for trainees while first getting used to the movement are regarding balance. The fear of toppling over results with the trainee negatively modifying the squatting technique. This fear can be alleviated by positioning a flat bench behind the body throughout execution. The flat bench will not only reduce the fear of falling, but it will also serve as a guideline and encourage the trainee to mimic the movement of sitting in a chair, which is the exact technique that should be utilized while performing squats.
Taller trainees can stack weight plates atop the bench to increase the elevation. Another important squatting technique to improve balance is to keep your eyes fixated on an specific area straight ahead. If you analyze the physiology of balance, a reliance on both the vision and vestibular systems will be identified as important factors. Keeping the head up and the eyes forward has a positive influence on both systems. Vision is somewhat self explanatory while the vestibular system is somewhat more complex.
Within our inner ears, we have fluid filled canals that move in response to the positioning of the head. As our heads are tilted forward or backwards, the fluid shifts and makes balancing more difficult. Alternating the head position throughout specific balance training exercises allows for a variety of progressions.
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Squatting Technique
- Once appropriate weights are loaded onto the barbell, position the bar across your rear shoulders while it is still supported by squat rack. Hands should be placed wide enough so that shoulder pain doesn’t ensue.
- Remove barbell from rack and take a few steps backwards with weights resting across your upper traps and rear shoulders.
- Inhale and while maintaining spinal alignment, initiate movement by driving back the hips and buttocks. Your knees will move into flexion and ideally, track over your heels. Do not descend beyond a 90 degree angle. Mental imagery such as envisioning sitting into a chair can also be used to simplify the movement.
- Exhale and drive yourself back up to starting position.
- Repeat until the desired number of repetitions are completed.
Progressions
Level 1: The Seated Upright Leg Press is a simple way to effectively strengthen the muscles of the lower extremity. The seated position minimizes the amount of stability required and the machine mechanics clearly lay out a desirable path of motion. The weight stack provided also makes the loading process quite easy.
Level 2: The 45 degree Leg Press provides the trainee with a slightly more difficult angle of loading. This progression places additional stress on the muscles while still keeping the needed stabilization and body awareness to a minimum.
Level 3: The Hack Squat has the trainee standing in almost an upright position and, in that aspect, is very similar to a barbell squat. This exercise requires minimal stability, yet strengthens the muscles using a functional upright angle.
Level 4: The Smith Machine Squat increases the need for body awareness due to the reliance it places upon the trainee to create his/her own path of movement.
Level 5: Performing barbell squats with an unloaded barbell and a flat bench positioned behind you will serve as a guideline for the movement depth and how to perform the “sitting in a chair” technique. The bench will also make the trainee feel safer and alleviate his/her fear that they will fall during the decent.
Level 6: The final stage is to move onto regular barbell squats with an appropriately loaded barbell. This should only be attempted once all the progressions are mastered.
Variations
Allowing the knees to drift over the toes throughout the exercise - which is known as the bodybuilding style - draws additional recruitment from the quadriceps. However, it should be noted that this version increases the stress placed on the knee joint, which increases the risk of injury.
The Squat can also be performed by substituting the barbell for dumbbells. The movement is similar, only you execute the movement by holding a dumbbell in each hand with arms extended to the sides.
The need for stabilization can be increased while performing a dumbbell squat by standing on a bosu balance trainer throughout the movement.
Front squats utilize a completely different bar placement than the traditional version. Rather then placing the barbell across the traps, front squats call for a bar placement across the front shoulder & upper chest region. In short, front squats trigger an increased involvement from the quadriceps.