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Proper form for the Squat
Using proper form for the Squat is the basis for developing the kind of overall body power to be able to pop a squat of 1,000 pounds or more possible.
Proper form is important for all exercises, but none more than the squat. You can maximize your leverage and minimize the potential for a squat injury by learning how to do it correctly.
For this article, I will be teaching you the proper form for a Sumo Squat, which is a squat with a very wide stance, similar to that of a Sumo wrestler. For many people, this style of Squat is the best for lifting a maximum poundage. As a matter of fact, the Westside Barbell club is famous for the ultra-wide squat stance that their lifters use, and the great success that they have using it.
One of the first things you need to do to perform the Sumo Squat, is to get the right power lifting shoes. For this squat exercise, a flat-soled shoe like Converse All-Stars are the most common choice. Some lifters, like former World Record holder Brent Mikesell, prefer a shoe with a more solid base like work boots with a flat sole. These power lifting shoes will allow you to maintain the proper position of your lower leg in relation to the rest of your body.
Proper form for the Squat begins with the stance.
It may vary slightly due to your level of flexibility, but ideally you want to have your feet far enough apart that when you are in the bottom of the squat, your lower legs are perpendicular with the floor. Your knees should not be pushed out over your toes at all, and your toes should be pointed out at a 45 degree angle from your body. These are the general rules, but feel free to make small adjustments to suit your needs. You may need to work on the flexibility of your hips to be able to squat this wide, but once you are able to squat in this style, you should be able to squat significantly more weight.
Once you know the proper form for the squat, use this book to learn all the secrets the pros use to maximize their results!
Once your stance is correct, it is time to begin the squat. Proper form for the squat means you need to make sure to maintain a good posture with your shoulders back, your chest out and your head held high, too.
The first movement is to push your hips to the rear as if you are reaching for a chair to sit on. The proper form for the squat is to move the hips first and bend the knees second, not the other way around. Your lower legs should remain almost motionless as your hips reach back and descend down to the bottom. When the top of your hips have descended below the top of your knees, you have reached the bottom of the squat. To really “Pop a Squat” you need to explode upward at this point with all the power and force you can muster. One thing that is very important to remember is that you need to maintain the same posture that you began with, or you will find yourself leaning too far forward and unable to complete the lift.
The squat is one lift that relies heavily on balance. No matter how powerful you are, if you lose your balance you will take a step at least, or fall. Either way, you won’t get credit for the lift in a contest, and you might get hurt, too.
Take this information and use it to reach as high as you can in the strength world.
Good Luck!
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