Bodybuilding Article 65

Welcome to Bodybuilding Article 65 in our comprehensive series. It is crucial that beginning bodybuilders are shown how to perform the core exercises correctly. This article provides step by step instructions for the Back Squat.

Bodybuilding article 65 will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better. And don't forget, you can get the best deals on a huge range of bodybuilding supplements at Bodybuilding.com

Exercise the right way - the back squat

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the back squat.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Grasp the bar with a closed pronated grip. Step under the bar and position the feet parallel to each other. Place the bar in a balanced position on the upper back and shoulders. Hold the chest up and out. Pull the scapulae toward each other. Tilt the head slightly up. Extend the knees and hips to lift the bar. Take one or two steps. Place the feet shoulder width apart, even with each other with the toes pointed slightly outward. This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Allow the hips and knees to slowly flex. Maintain a flat back, high elbows, with the chest up and out. Keep the heels on the floor with the knees aligned over the feet. Keep flexing the hips and knees until the thighs are parallel to the floor.

UPWARD MOVEMENT

Extend the hips and knees at the same rate. Maintain a flat back, high elbows, with the chest up and out. Keep the heels on the floor with the knees aligned over the feet. Keep extending the hips and knees to return to the starting position. Repeat or finish set.

Note to publishers

Don't forget to check out this week's recommended bodybuilding article entitled What causes muscle growth? 1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers. 2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel. 3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow. Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength. . . . For the best supplement deals currently available, shop at Bodybuilding.com

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