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Barbell Squat
Exercise Data

Type: Stength
Main Muscle Worked: Quards
Other Muscle: Calves, Glutes, Hamstrings, Lower Back
Equipment: Barbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push


9.0
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Barbell Squat - Images
START
FINISH
1.  This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar
    on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step
   under the bar and place the back of your shoulders (slightly below the neck) across it.

2.  Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs
    and at the same time straightening your torso.

3.  Step away from the rack and position your legs using a shoulder width medium stance with the
    toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will
    be your starting position. (Note: For the purposes of this discussion we will use the medium stance
   described above which targets overall development; however you can choose any of the three
   stances discussed in the foot stances section).

4.  Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with
    the head up. Continue down until the angle between the upper leg and the calves becomes slightly
    less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the
   exercise correctly, the front of the knees should make an imaginary straight line with the toes that is
   perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then
   you are placing undue stress on the knee and the exercise has been performed incorrectly.

5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten
   the legs again and go back to the starting position.

6.  Repeat for the recommended amount of repetitions.
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.






Barbell Squat - Guide
Alternative Exercises For Barbell Squat
Main Muscle: Quards
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
Home >>  Exercises >> Quards >>   Barbell Squat
>
DB Squat
Muscle Targeted: Quards
Leg Press
Muscle Targeted: Quards
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