New York Personal Trainers Choose Squats as The Number One Exercise
You often hear Squats referred to as the king of all exercises. This is because squatting is a compound, full body exercise that works the largest muscles in the body, the thighs as well as hips, buttocks, hamstrings, and calves. Squats also help in developing core strength by working the lower back and abdominals. Your shoulders, trapezius, and arms are essential to performing the exercise and also are trained when squatting with proper form. New York Personal Trainers emphasize that the benefits of squatting do not stop there. 75 percent of the body's major muscles being worked when squatting, making it one of the most demanding of weight training exercises. Squatting allows you to work a greater range of muscles which also enhances your cardiovascular health, endurance levels, and your overall strength when performing other type of lifts.
It is very important that proper form is used when performing a squat. Being mentally prepared is also necessary as this is a compound exercise that requires a lot of concentration. Serious injury can occur if the exercise is done incorrectly. New York Personal Trainers recommend that you have a professional trainer or athletic coach check your technique to make sure that you are doing it properly. When performing the exercise for the first time you should use little or no weight until you feel comfortable and confident with the exercise. There will always be time to start throwing on the forty-five pound plates on each side.
To perform the squat, set the Olympic bar in the squat rack and grab the bar with a grip just wider than shoulder width apart, keeping your elbows down an placing the bar on top of your traps. Squeeze your shoulder blades together and stick your chest out and have your back slightly arched. Stand with your legs slightly wider than shoulder width and point your toes slightly outwards approximately thirty degrees. Then lift the bar off the rack and walk backwards a few steps from the rack. Now take a deep breath in and begin to descend your body at the hips, sticking your glutes out until your hips are below parallel.
At the bottom of the movement you must drive up through your heels and hips and exhaling your breath until you are standing upright. At this point you are ready for the next repetition. Try and think of pushing the weight back up using your hips as this will help keep you from driving up at the knees. Also, focus on the floor about six feet in front of you and keep your eyes fixated at this distance during the squat. Once you have mastered the technique of the squat and incorporate it into your workouts you will see significant gains in size, strength, endurance, and overall improvements to your workout.