BODYBUILDING SQUATS on Balkanfarma.com
Barbell position is raised highly over the trapezius muscles in order for you not to bend too many forwards. Head position: the head looks strictly forward (neither up nor down). This stabilizes the corpus and simplifies the move.
Hands position: wider than shoulder width. Not too narrow and not too wide. You should feel comfortable and control the barbell with your hands.
Leg posture: place your feet in position for the jump ahead. Usually, this is exactly the shoulder width. The toes are opened by 45 degrees, which means the feet are placed 90 degrees relatively to each other (direct angle).
Heel position is steady. There are people with weak flexibility in ankle joint. Such people don’t feel comfortable when pushing the floor with the heels – the bend forwards and often push the floor with the toes. THIS IS A MISTAKE! (the knee should not jut forth the toe in no way). If the ankle joint doesn’t have flexibility then PUT SOME DISC PLATES under HEELS. This will remove the uncomfortable load from the joint and you will be able to push with the heels. Remember: WE ALWAYS PUSH THE FLOOR WITH HEELS in all exercise for quadriceps.
Squat depth – parallel! It is possible to descend some lower than knee level but the lower you descend to the more danger you expose your joints.
Breath: exhale at the effort, which means during rise up we perform a powerful exhalation and perform an inhalation while we descend.
NUANCES: SQUATS: the wider are the legs positioned the more are buttocks and adductor muscles of legs involved.
The narrower is the legs, the more difficult it is to push the floor with the heels because this requires better flexibility in the ankle. BUT the narrower is the legs, the more work is accented at quadriceps.
The more opened are the toes, the more is the buttock muscle involved in the exercise.