Olympic Lifts:How to Perform a Squat Correctly

by: Lisa L. LeMahieu

picture from: www.nerdfitness.com

What is a Squat?:

a lower body exercise used in strength training

Squat Variations:

Front Squat Back Squat Overhead Squat Split Squat Belt Squat Pistol Squat Face the Wall Squat

Bulgarian Squat Jump Squat Bodyweight Squat Box Squat Hack Squat Zercher Squat

Muscles Used to Perform a Squat:

•Gluteus Maximus

• Quadriceps• Hamstrings

• Erector Spinae

•Gastrocnemius

Picture from: beebleblog.com

Equipment:Bodyweight Squat:

No equipment needed

Other Variations:Weight Lifting Bar

WeightsWeight Clip (to secure

weights)

Optional:Weight Lifting Belt

If no Spotter is Available:Power Cage or Smith Machine

Picture from: google Images

Squatting Technique:

Stand with your feet flat on the floor and about shoulder width apart

Keep the abdominals tight and the lower back in a neutral position.

Slowly descend until the upper legs are parallel to the floor then push back up to the starting position

Maintain the body in an upright position and avoid leaning forward.

Correct or Incorrect?Analysis of Lift:

Thighs are parallel to the floor

Chest up

Toes are slightly outwards

Feet are directly under hips

Hands are in an overhand grip equidistant from the

the center

Bar resting on Trapezius NOT neck

Correct or Incorrect?Analysis of Lift:

Thighs are parallel to the floor

Chest up

Toes are slightly outwards

Feet are directly under hips

Hands are in an overhand grip equidistant from the

the center

Bar resting on Trapezius NOT neck

ANSWER: CORRECT!

Correct or Incorrect?

Analysis of Lift:

Thighs are NOT parallel to the floor

Chest up

Left foot is slightly outwards

Feet are NOT directly under hips

Hands are in an overhand grip equidistant from the

the center

Bar resting on neck

Correct or Incorrect?

Analysis of Lift:

Thighs are NOT parallel to the floor

Chest up

Left foot is slightly outwards

Feet are NOT directly under hips

Hands are in an overhand grip equidistant from the the

center

Bar resting on neck

ANSWER: INCORRECT!