There is one exercise that just about everyone can agree is hard to
replace; Squats. The squat is the most fundamental exercise and most used
movement in life. Its practicality and ability to build massive amounts of
strength and muscle through out the body have given it the name "The King
of Exercises". The squat is famous for developing the Quadriceps and Glute
muscles, but it also offers great benefits and development to the
Hamstrings, Calf, Abdominals, Feet (when done barefoot), and the entire
length and width of the Back.
The execution of the exercise is very simple when just looking at it, but
when performing the movement there are many details that must be taken
into consideration. The feet should be flat on the floor, with even
distribution of weight between the heel and the ball of the foot during
eccentric muscle action. In order to reach a range of motion beyond
parallel, individuals without sufficient ankle flexibility may try putting
a flat board beneath the heels to artificially improve their flexibility.
Similarly, a wedge shaped board may be used, allowing the entire foot to
remain in contact with a single surface, improving stability over the
first technique. Both methods are short-term fixes and require that
regular stretching and a full range of motion be employed to maintain and
increase flexibility to the desired levels with the ultimate aim that the
board's use be eliminated. In the sport of weightlifting, a specifically
designed shoe, that has a heel elevated by an encased wooden block, is
commonly worn. Some experts discourage the use of a board or heel,
however, because it may lead to a breakdown of proper form. In any squat,
even one performed without these depth-increasing aids, the lifter should
take care to exert force from the heel of the foot and not from the toes
during concentric muscle contraction in order to maintain balance and keep
the focus on the muscles of the thigh.
To avoid the chance of getting stuck under the bar, heavy barbell squats
are best performed either inside a power cage or in the presence of one or
more spotters, who can help to safely return the barbell to the squat rack
at the end of the set if the lifter is unable to do so. A smith machine
can also be used, though the movement is less natural than with a bar,
does not provide adequate stabilizer muscle development and may lead to
joint problems.
The squat has a number of variants, some of which can be combined (e.g. a
dumbbell split squat):
* In the Squat or Powerlifting Squat, the bar is held anywhere over the
back of the neck, within the rules, and feet placed wherever the lifter
chooses for the squat for what is best for him.
* In the back squat, a barbell is held across the upper back.
* In the front squat, the weight (usually a barbell) is held in front of
the body across the clavicles and deltoids in either an Olympic grip, as
is used in weightlifting, or with the arms crossed and hands placed on top
of the barbell.
* In the Olympic Squat, the bar is placed for a front squat or back squat
position. front squat with a clean grip and back squat with a high-bar
position. On both occasions the feet placed roughly in clean receiving
position. The lift is done up to a weight of 25 % greater than the
athletes clean and jerk on both lifts (for a professional, others may
differ.) and the style is designed to only benefit Olympic weightlifting.
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