1.
Learn to squat safely before you lift the weight.
2. Try to work on flexibility before you attempt
the move. 3.
A bent bar is easier to hold in position, so if you have one in
your gym use that one. 4. Place the bar on the squat
rack when lifting, as it will be much safer.
5. Hold the bar properly with your shoulder blades
pushed together. 6.
Rest the bar on top of your tensed shoulder blades. Hold the bar
with the whole of your hands not just the fingers.
7. Make sure your hands are the same distance apart
from the centre of the bar. |
1.
Remember to keep a straight back throughout this exercise.
2. It is best not to go over the 20kg weight with this
movement due to it damaging your lower back. 3. If
at any point you feel your back rounding and not able to support
the weight, stop the move immediately. 4. Keep your legs
slightly bent but stiff throughout the move until the bar reaches
the upper thigh area then straighten your legs. 5. When
you lift the barbell make sure it is done slowly and with high
control. 6. Keep the head in a slightly raised position. |
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8. Place
your feet apart slightly wider than your hips. You may need to
adjust later to a wider, more comfortable position.
9. Make sure your feet face outwards as you don't
want your knees to buckle in. The stress must be on all areas, not just on your legs.
10. Keep your heels planted on the floor. Keep your
lower back arched and hips straight under the bar.
11. Lift the weight vertically, make sure you feel
balanced. If not, start again.
12. Keep looking forwards. 13. Keep your
upper body straight, make sure you feel the weight in your heels.
14. Go down till your upper thighs are parallel
with the floor or to the point when your back starts to round.
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7.
When bringing the barbell up make sure it is kept close to the
legs on the way up. This will stop unnecessary stress on the lower
back. 8. In the final part of the move make sure
your shoulders are pulled back, this will decrease the possibility
of injury. 9. Stop the move immediately if you cannot
stop your shoulders rounding. 10. Lower the barbell in
a slow and controlled manner and bend your knees but keep them
stiff as soon as you descend. 11. Do not round your
shoulders as you descend. 12. Look forward and keep your
back straight. |
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