When I begin training a
new client, one of the first things I teach them is how to perform the basic
movements of exercise with safe and effective technique. These movements are
the basis of most exercises in the gym and once mastered a client can be progressed
to more complex and strenuous exercises that will help them continue to
progress with minimal risk of injuring themselves.
In this series of posts
I will introduce what I believe to be 6 of the most basic and important
exercises to master and build your weight training program around. Squats,
Lunges, Deadlifts, Bench Presses, Rows, and Planks. We will discuss what
muscles these movements work, proper technique of each, and how to modify them
if needed.
Squats
We will begin with
squats because as many seasoned weightlifters will tell you, the squat is the
"king of exercises". Squats are an almost complete body exercise that
works the gluteus maximus,
quadriceps, hamstrings, abdomen, back, leg adductors and abductors.
Picture courtesy of nobrainermuscle.com
Some may say that squats can be bad for your
back or knees, but in my experience I find that if performed correctly, squats
can be an effective strengthener of these areas and actually be used as a tool
to limit injury to these areas. The key however is to make sure you are
performing squats correctly. All too often I see people, mostly men, performing
squats in the gym with improper technique and way too much weight, in which
case you will greatly increase your risk of knee, hip, and back injuries.
When teaching a client squats for the first
time, I often use the Smith machine. A Smith machine is a piece of equipment at
the gym that consists of a barbell that travels on a fixed path that will only
allow vertical movements. My rationale for using this equipment to begin with
is simple: a free weight barbell squat requires a lot of stabilization from the
body and many new, and even some experienced exercisers, are not sufficiently
strong or balanced to begin this way. By using the smith machine I limit the
extraneous stabilization needs of the squat which will allow my client to focus
on the core movement pattern and utilize proper form.
Picture
courtesy of beaucoupfit.com
Once a client is able to perform the primary
movement consistently with proper form, only then do I move them to a free weight
version of the exercise. It is important to note that some people are able to
perform consistent safe form with only a minimal amount of time on the smith
machine, others, may require more time performing this variation. All that
matters before progressing is that proper form is achieved. Do not rush into a
free weight version of squats before you are ready as the risk of injury will
be greatly increased.
Once the movement pattern has been mastered and
you are ready to begin free weight squats you will want to do so inside of a
weight rack. Weight racks vary greatly (see examples below), but the main
purpose of them is to allow you to step under the barbell, set your feet and
body safely, accept the weight onto your body, back away from the rack, and
then perform the squat. When you are finished you step forward to the rack and
set the weight back down safely.
Before performing free weight squats
there are a few safety concerns we need to address. If it is your first time
performing a free weight squat I urge
you to have a qualified professional with you. They can ensure proper form,
help spot you if things get out of control, and give you instruction on how to
improve. Also when performing a free weight squat for the first time keep your weights
low and focus on your form. Only progress your weight when you can do the
movement with perfect form and light weight.
You are now ready to squat! Step under
the weight and place it across the top portion of your back, NEVER across the
neck. Some people find it uncomfortable to have a bar sitting across their back. Many gyms provide padding that
you can put on the bar for comfort. Others opt for just a towel rolled around
the bar. Whatever you choose, if anything, be aware that it can give the bar a
slight unbalanced feeling and this will affect your lift. Place your hands
wider than the width of your shoulders and grip the bar firmly. With the weight
properly seated on your upper back/shoulders and a tight grip, push upwards to
lift the weight off the rack. Be sure to keep your core contracted. To do this
you want to suck your stomach in as though you are trying to pull your
bellybutton in towards your spine. This will help stabilize your back and reduce
risk of injury.
Back away from the
rack just enough to allow you to descend unobstructed. Place you feet shoulder
width apart and slightly toed outwards to about 45 degrees. When you descend
into a squat you want to push your butt backwards as though you are trying to
sit in a chair that is not there. You never want to go straight down as this
will cause too much forward lean and stress on the back. Keep your head and
torso upright, make sure your weight is focused into your heels, and that your
knees sit equal to or just behind your toes. They should never travel forward
of the toes as this can cause knee pain and injury. Be sure to breathe in as
you descend into the squat.
The ideal
squat should go low enough that your thighs reach parallel with the floor
meaning your butt will be just below parallel. There are many other variations
that call for deeper squatting technique but these should be reserved only for
experienced lifters who know how to perform them safely. Most people will be
able to descend to parallel, however if you have a history of knee problems, or
feel that you cannot get to parallel safely, go to just above parallel.
Once you
reach parallel position, or just above, begin to stand immediately as you
exhale through pursed lips. DO NOT
sit in the bottom position, nor should you bounce the weight at the bottom.
When standing you want to drive the weight upwards, with most of the pressure
through your heels. As you ascend you want to push your hips forward and back
under you to attain a fully upright position. DO NOT lock out your knees at the top. Once at the top check that
you contract your core again before beginning the next rep.
Squats
are an important move to master and the form is a basis of many other variation
of the exercise that will allow you to work more specific parts of the body.
Spend the time and effort in the gym to master them and you won’t be sorry.
Stay tuned for the next exercise we will explore in this series: LUNGES. Until
next time – Aaron
**Disclaimer: This guide is not meant to
be a comprehensive review of squatting, nor is it meant to substitute for the
real life guidance of a qualified personal trainer. It is for educational
purposes only. People vary greatly and
so do their needs. There may be extenuating circumstances of your health that
have not been accounted for in this article and only a qualified trainer can
assist you with this in a one-on-one situation. Please exercise caution and
safety and consult with your physician before undertaking any type of weight
training regimen**
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