| squat
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.
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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. |