The squat is a full body compound exercise. You squat by bending your hips and knees while the ber rests on your upper back. Squat down until your hips are below your knees. Keep your knees out and lower back neutral. Then Squat back up. Look your hips and knees at the top. Squat work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscle stabilize your trank while your legs move. Your upper back, shoulders, and arms balance the ber on your back. Men’s muscles work at the same time, not just your legs.
The proper squat form is key to avoid knee and back pain. Do not do partial squats by going only half the way down. Break parallel by squatting down until your hips are below your knees. Push your knees out so they are inline with you fit. The Squat is the king of all exercises. It workes more muscle, with heavier weight, then more popular exercise like the bench press. It’s, therefore, more effective to gain overall strength and muscle quickly. Thet’s why you are squatting 3x/week on the StrongLift 5×5 workout.
Most people skip squats because they are hard. They use excuses like Squat and bad for the knees. But put bluntly, if you are not Squatting every week, using free weight, and breaking parallel on every rep, your training programme is ineffective. Here is some squat advantage. Some reasons why you should start squatting today.
1. Gain strength-Straight is your ability to move your body against an external resistance. The ber is on your back when you Squat and gravity pulls it down. Your muscles must generate force against gravity to control the bar on the way down and Squat it back up. Increase your Squat and you increase the strength of your muscles. The strength carries over the daily life and sports because squats work your whole body.
2. Increase fitness- Your heart is a muscle. Squat strengthen your muscles, including in your heart. It makes it more efficient because any activity takes less effort. Walking up stairs or running put less demand on a stronger heart. This decreases your heart and blood pressure over time. This, in turn, increases your cardiovascular fitness. Squatting is good for your heart unlike what some doctors will tell you.
3. Burn fat-You loss fat when your body burns more energy then you eat. Your muscle burn more energy then you eat. Your muscle burn energy to lift the weight. Squats burn more energy than any other exercise because they work more muscle and with heavier weight. Heavy squats also increase your metabolism for hours post workout. When you combined this with proper nutrition, squats will healp you burn fat and achieve six-pack abs.
4. Build muscle-Squats work a ton of muscle. Your legs bend, your torso stays tight and your upper body supports the ber. all this muscle work at the same time to balance and Squat the weight. This releases muscle building hormones like testosterone. The heavier you Squat, the stronger and bigger your muscles become.
5. Strengthen Bones-Gravity pulls the ber down when you Squat. This compresses everything under the ber. Your bones are living tissue which reacts to this vertical compression by getting stronger. Squat does not stunt growth. They increase the density of your bones. They make them stronger and less likely to break.
6. Increase Flexibility-Squats won’t make you inflexible and muscle-bound. Most people who Squat for the first time realize they are inflexible because they have not squatted below parallel for years. Squats cannot make you inflexible because you must be flexible to squat. Squatting each week moves your legs through a full range of motion. This maintains proper hip flexibility which can prevent lower back pain.
7. Build discipline-Squats are heard. Doing hard things, even when you do not feel like it, trains the muscle between your ears your mind. This builds discipline and mental fortitude which is crucial to get results in the gym. It also builds discipline that transfers in other areas of your life. it helps you sticking to good nutrition habits, going to bed on time, doing the work, and so on. Squats build discipline.