Olympic Lifts: How to Perform a Squat Correctly by: Lisa L. LeMahieu picture from: www.nerdfitness.com.

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Presentation transcript:

Olympic Lifts: How to Perform a Squat Correctly by: Lisa L. LeMahieu picture from:

What is a Squat?: a lower body exercise used in strength training a lower body exercise used in strength training Squat Variations : Front Squat Back Squat Overhead Squat Split Squat Belt Squat Pistol Squat Face the Wall Squat Bulgarian Squat Jump Squat Bodyweight Squat Box Squat Hack Squat Zercher Squat

Muscles Used to Perform a Squat: Gluteus Maximus Gluteus Maximus Quadriceps Quadriceps Hamstrings Hamstrings Erector Spinae Erector Spinae Gastrocnemius Gastrocnemius Picture from: beebleblog.com

Equipment: Bodyweight Squat: No equipment needed Other Variations: Weight Lifting Bar Weights Weight Clip (to secure weights) Optional: Weight Lifting Belt If no Spotter is Available: Power Cage or Smith Machine Picture from: google Images

Squatting Technique: Stand with your feet flat on the floor and about shoulder width apart Stand with your feet flat on the floor and about shoulder width apart Keep the abdominals tight and the lower back in a neutral position. Keep the abdominals tight and the lower back in a neutral position. Slowly descend until the upper legs are parallel to the floor then push back up to the starting position Slowly descend until the upper legs are parallel to the floor then push back up to the starting position Maintain the body in an upright position and avoid leaning forward. Maintain the body in an upright position and avoid leaning forward.

Correct or Incorrect? Analysis of Lift: Thighs are parallel to the floor Chest up Toes are slightly outwards Feet are directly under hips Hands are in an overhand grip equidistant from the the center Bar resting on Trapezius NOT neck

Correct or Incorrect? Analysis of Lift: Thighs are parallel to the floor Chest up Toes are slightly outwards Feet are directly under hips Hands are in an overhand grip equidistant from the the center Bar resting on Trapezius NOT neck ANSWER: CORRECT!

Correct or Incorrect? Analysis of Lift: Thighs are NOT parallel to the floor Chest up Left foot is slightly outwards Feet are NOT directly under hips Hands are in an overhand grip equidistant from the the center Bar resting on neck

Correct or Incorrect? Analysis of Lift: Thighs are NOT parallel to the floor Chest up Left foot is slightly outwards Feet are NOT directly under hips Hands are in an overhand grip equidistant from the the center Bar resting on neck ANSWER: INCORRECT!