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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. |