How to Perform Squats
There are many different lifts that a weightlifter can do to increase their strength, speed, and power. All kind of weightlifting is great for your body, but I prefer to not waste time in the gym lifting with tunnel vision, going from machine to machine and seeing little results from my hard work.
Instead, I would rather do 3-4 exercises with maximal intensity to wipe out my whole body in order to reap a maximal anabolic effect. The most well known and most dreaded of these exercises is the squat.
Rules to remember when squatting:
- Keep the lower back straight and mostly flat; do not round your back!
- Keep knees pointing out slightly, do not let them creep inwards as you push yourself up.
- The bar should rest on upper trap muscles and the rear heads of the shoulders.
- Push from your glutes (butt), not your knees; your hips should raise first and everything else should raise with them.
- Fill your stomach with air before descending and keep it tight with your chest out while pushing up.
- Push up with your eyes focused 30-45 degrees above normal eye level.
- Try to keep your knees behind your toes to avoid injury.