This is why we Squat !
Benefits of doing squats in your weekly workouts:
-They are anabolic and recruits other muscle groups. No other exercise with the possible, exception of the deadlift, does more to promote overall muscle growth. This means, not only will the squat build muscles directly related to the exercise itself building your quadriceps, hamstrings, and calves but it also indirectly promotes muscle growth across the rest of your body, in places like your biceps, chest, and back..
– Squats help to increase functional strength. Because the squat is a very natural movement, there is no doubt that it has the ability to create a foundation for other movement you are performing. Not only do squats build huge amounts of muscle, the squat also forces your body’s nerve networks to work your muscles more efficiently.
-Squats help to increase your vertical jump and sprint times. Squats will make you stronger and more explosive no matter what your particular sport is. This is why squats are part of the regular training regimen of every training program for athletes.
– It’s a BOOTY builder… enough said. But they also help with core strength and flexibility.
So how do you perform a squat? Below are the cues to perform a basic non-weighted air squat.
Air Squat
1. Create a neutral pelvis
2. Send your butt back
3. Track your knees out
4. Head Up, chest up and look forward
5. Shins vertical
6. Maintain Lumbar as you squat
7. Put the weight in your heels as you drive through your quads to the beginning position.
All squats are hip based motions. The hips are the core part of the body and the driving force of the extremities such as the legs and arms. Begin by folding at the hips and pulling yourself back as if you are going to sit down onto a box or chair behind you. Actively engage your hip flexors and hamstrings as you complete this movement. You should feel as if your feet are pulling apart and your toes are turning out, heels in, in a corkscrew fashion. Keep in mind your feet will not actually move since they are rooted into the ground but the effect will take place sending a circular or spherical energy through you’re the ground into your body giving you the strength to pull down and explosively push up.
Take an inhale and keep your head up and eyes forward which will help with maintaining midline stability and the neutral spine. In addition to help with this keep your chest up. All these aspects will help you maintain the spine and your lumbar curve protecting your back and giving deep strength to push through the air or with weight on your body.
Make sure that you are using proper technique when performing squats and add them into your weekly workouts for a killer total body effect !!