♥♥ Squat (exercise)

Squat (exercise)

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The squat is a lower body exercise used in strength training. It is also a competitive lift in powerlifting and an essential movement in the sport of weightlifting. The exercise's main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. The squat is often called "the King of exercises" by those who believe it capable of inducing more and faster muscle growth than any other exercise.^[1]

The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. It acts as a supporting structure, unlike its role in the deadlift. Proper technique is critical, otherwise very serious injuries or gradual injury over a period of time can occur. The back must maintain its natural curvature and not "round out" (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury. Lifting belts can be used to help support the lower back.

[edit] Safety

The feet should be flat on the floor, with even distribution of weight between the heel and the ball of the foot during eccentric muscle action. In order to reach a range of motion beyond parallel, individuals without sufficient ankle flexibility may try putting a flat board beneath the heels to artificially improve their flexibility. Similarly, a wedge shaped board may be used, allowing the entire foot to remain in contact with a single surface, improving stability over the first technique. Both methods are short-term fixes and require that regular stretching and a full range of motion be employed to maintain and increase flexibility to the desired levels with the ultimate aim that the board's use be eliminated. In the sport of weightlifting, a specifically designed shoe, that has a heel elevated by an encased wooden block, is commonly worn. Some experts discourage the use of a board or heel, however, because it may lead to a breakdown of proper form^[2]. In any squat, even one performed without these depth-increasing aids, the lifter should take care to exert force from the heel of the foot and not from the toes during concentric muscle contraction in order to maintain balance and keep the focus on the muscles of the thigh.

To avoid the chance of getting stuck under the bar, heavy barbell squats are best performed either inside a power cage or in the presence of one or more spotters, who can help to safely return the barbell to the squat rack at the end of the set if the lifter is unable to do so.

[edit] Variants

The squat has a number of variants, some of which can be combined (e.g. a dumbbell split squat):

• In the back squat, a barbell is held across the upper back
• In the front squat, the weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either an Olympic grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell
• In the overhead squat, a barbell is held overhead at full extension in a wide-arm snatch grip
• In the dumbbell squat, the weight may be held hanging from the side (suitcase position), vertically at the chest (goblet position), or above the head with the arms extended (waiter position)
• In the dumbbell front squat, the weights are held resting on the shoulders
• In the box squat, the lifter sits back onto a short box, momentarily relaxing the hip flexors, before contracting them and rising off of the box;^[3] the use of a box sets a consistent depth and increases emphasis on the muscles of the posterior chain
• In the Zercher Squat, the weight is held in the crook of the elbows against the chest
• In the Hack squat, a barbell is held in the hands just behind the legs; invented by early 1900's professional wrestler Georg Hackenschmidt
• In the sissy squat, a dumbbell is held behind the legs while the heels are lifted off the ground and the torso remains flat while the lifter leans backwards; sometimes done with a plate held on the chest and one arm holding onto a chair or beam for support
• The pistol squat, a freestanding one-legged squat where the non-lifting leg is held in free space
• The split squat, an assisted one-legged squat where the non-lifting leg is rested on the ground a few 'steps' behind the lifter, as if it were a static lunge
• The Bulgarian squat, is a squat performed much like a split squat, but the foot of the non-lifting leg is rested on a knee-high platform behind the lifter
• The Hindu squat is a squat done without weight where the heels are raised and the weight is placed on the toes; the knees track far past the toes
• The jump squat, a plyometric exercise where the squatter jumps off of the floor at the top of the lift
• The air squat is a squat done with no weight or barbell, often at higher repetitions than other variants
• The sumo squat is done with the legs further apart than usual

The squat also has a number of commonly specified depths:

• The quarter squat descends about half of the way down towards a half squat
• The hams-parallel squat descends until the bottom of the thighs, the hamstrings, reach an imaginary line drawn parallel to the floor
• The quads-parallel or powerlifting legal squat descends until the crease of the top of the thighs at the hips are at the same level as the top of the knees
• The half or Thigh Parallel squat descends to a depth that is between hams-parallel and quads-parallel
• The full or ass to the grass/ground (ATG) squat descends past quads-parallel to the maximum that a lifter's flexibility allows

Squatting below parallel thighs qualifies a squat as deep while squatting above it qualifies as shallow.

[edit] World Records

Andy Bolton (GBR) Holds the all time-world record of the squat lift, with a lift of 550,5 kg (1214 lbs).

According to the IPA International Powerlifting Association Mike Miller holds the world record of all time lifting 553.38 kg (1220 Lbs). However, the rules of IPA clearly state to lift until the crease at the top of the hips NOT THE HIP JOINT, are below the tops of the kneecaps. on his lift, he does not reach this depth.

The all-time heaviest raw (Unequipped squat) world record is held by Mark Henry US, with a lift of 430 kg (948 lbs).

the 430 kg value is not certain - as a rough estimate the world record for a full official IPF back squat (100 % Raw) is roughly about 375 kg, and about 457.5 kg assisted with 1 ply powerlifting suit.

For the front squat is roughly estimated at 320 kg.

[edit] Notes

1. ^ Sidney, D: "Squat today, grow every day: do this king of all exercises and sprout muscle even in your upper body - Body Shop". Men's Fitness, April 2005.
2. ^ The Insider's Tell-All Handbook on Weight-Lifting Technique. Stuart McRobert, CS Publishing; 2nd edition, September 1999
3. ^ Louie Simmons' (of Westside Barbell) Description

[edit] External links

• Jump Squats – How Much Load?
• Crossfit.com Videos of several different types of squats
• Squat Analysis - Discussion of squat safety in favor of "deep" squats and knees slightly past toes.
• Smith Machine squat is unsafe

v • d • e Strength training exercises
Quadriceps (front of legs)	Squat (compound) • Leg press (compound) • Lunge (compound) • Leg raise (compound) • Leg extension (isolation)
Hamstrings (back of legs)	Deadlift (compound) • Leg curl (isolation)
Calves	Calf raise (isolation)
Pectorals (chest)	Bench press (compound) • Dip (compound) • Fly (isolation) • Pec dec (isolation) • Press up (compound) • Pullover (isolation)
Lats and trapezius (upper back)	Bent-over row (compound) • Chin-up (compound) • Pulldown (compound) • Pullup (compound) • Shoulder shrug (isolation)
Deltoids (shoulders)	Front raise (isolation)  • Lateral raise (isolation) • Military press (compound) • Shoulder press (compound) • Upright row (compound)
Triceps (back of arms)	Dip (compound) • Pushdown (isolation) • Triceps extension (isolation)
Biceps (front of arms)	Biceps curl (isolation)
Abdomen and obliques (belly)	Crunch (isolation) • Leg raise (compound) • (any rotational movement will engage the obliques)
Lower back	Back extension (isolation) • Deadlift (compound) • Prone rowing • Good-morning (compound)
See also: Weight training exercises

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Categories: Powerlifting | Weight training exercises | Bodyweight exercise