Barbell Squat

Directions:

Preperation/body position

1. Place barbell on squat rack pins, which are set at a suitable height for you to dismount and re-rack safely.
2. Load bar with correct weight. Put on safety collars.
3. Position barbell on back of shoulders, taking a wide grasp on the bar.
4. Dismount barbell carefully, taking a step backwards and positioning feet at suitable width stance.

Excution/Movement

1. Descend with bar, bending at the knees and hip, keeping good posture throughout execution. Keep feet flat on floor and back straight throughout execution.
2. Stop when upper legs are just below parallel to the ground.
3. Extend knees and hip to standing position again.
4. Repeat for desired amount of repetitions.

Comments

The barbell squat is seen as the king of lower body exercises by many. Quadriceps, hamstrings, gluteus maximus, gastrocnemius, solues, and core muscles are all recruited during the execution of the squat.

The squat is a competitive lift in power lifting, therefore mastering the technique and gaining strength in the movement is of great importance for power lifters.

Some people who have flexibility issues with their ankles choose to place weight plates on the floor, and stand with their heels on the lip of the plates to make the exercise more comfortable.

The exercise is most effective when we descend down so that thighs are, or below parallel to the floor. If you can not go down to parallel with weight you are currently lifting, decrease it.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.