Exercise The Right Way - The Back Squat

By:Rick Mitchell

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.

About the Author

Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

Digg del.icio.us Blink Stumble Spurl Reddit Netscape Furl

Article Source: http://www.articles2k.com

Top Sports Articles
1). Building a half pipe for snowboarding By : Jakob Jelling Perhaps one of the most exhilarating things to snowboard on is a half pipe. A half pipe is a combination of gracefully arcs and glorious straight stre
2). Tennis Basics For Beginners By : John Savage How and where to hit the ball is described in tennis as technique
3). The Parachute History By : john According to researchers, the first practical parachute was introduced by a French inventor in 1783, Sebastien Lenormand. It was he who demonstrated the parachute principle with a dog at the passenger’s “seat.” However, parachutes had been imagined and sketched by Leonardo Da Vinci while he was living in Milan centuries earlier, around 1480-1483. Also, other inventors have designed parachutes, including the Croatian inventor Faust Vrancic, who constructed a parachute device, based on Da Vinci's sketches.
4). Never paddle alone! By : Jakob Jelling An important thing to remember about kayaking is that you should never paddle alone.One of the biggest rules of thumb when it comes to kayakin
5). Gotta Get Big for Football! By : Aaron Anderton On the first day of Football practice when I was entering the 10th grade, the coaches took our height and weight, and told us to bench press our body
6). Do Natural Male Enhancement Pills Really Work? By : Staggerlee Phillips Copyright 2005 Staggerlee PhillipsDo natural male enhancement pills really work?The short answer: Some do, some don't. 99% of them are
7). How To Get Incredible Gains If You Aren’t Getting Them Alrea By : Trent Brook The key to rapid muscle growth, is to perform all your exercises well outside your comfort zone. If you had performed the barbell curl to the point o
8). Losing Those Last Five Pounds By : Norman Fleming My mother told me a little story the other night. When she first started working in sales, she said, her goal was to 'write a string of pearls' - in h
9). Exercise the right way - flat bench press By : Richard Mitchell Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Som
10). A Look at Online Poker Tournaments By : Matthew Winnington Over the course of the past ten years, a significant number of men and women have become actively involved in all types of online gaming, and poker i

New Sports Articles
1). Weapon Tips For Quake III By : Kadence Buchanan FPS games such as Quake III are fast paced games which generate a lot of energy and adrenaline rush. To take the Quake III experience to the next level, being skillful and adept at using the weapons involved, really helps.
2). Golf Game and Free Tips to Improve Your Game By : Jimmy Cox Every good golfer has the ability to control his or her shots. Every good golfer learns that it is one thing to swing a golf club, but it is another thing to know what position the club is in while it is being swung.
3). Preparing For Your First Chess Competition By : Clive Jenkins Before considering entering a chess competition, it is pivotal to ensure your game is up to scratch. If you find it difficult to beat players in your own club, perhaps you should focus on learning from the experience, rather than setting your sights on victory.
4). Chop, Half Volley and Court Position By : Ivar Rudi In Tennis, a chop stroke is a shot where the angle towards the player and behind the racquet, made by the line of flight of the ball
5). Body Building Tips For Safety By : Bill Urell Having an impressive physique through body building can come at a price if you are not careful about what you do.
6). Billiard Games: Poker Pocket and Six Ball By : George Wood Poker Pocket: it combines the skill and talent of billiards with the intrigue and skill of poker. If the total ball number is 15 on the billiards table, then poker pocket is played with one more ball than extra which totals.
7). Vacations Can Be Made More Exciting With Jet Ski Rentals By : Jessica Deets Jet skis can be purchased or rented in a number of locations and are fairly simple for almost anyone to learn how to use. They do, however, require some basic understanding of the rules of the water.
8). Cycling and Aerodynamic Efficiency By : George Wood Made of aluminum and dual carbon fiber chain and seat stays, the racing bicycle provides a dynamic posture to the rider trough it is lightweight and raised seat. For swift turning, the front and rear wheels are closely arranged. The racing wheel forms a teardrop with the tire because of its triangular cross-section, built for greater aerodynamic efficiency. To reduce wind resistance...
9). Get To Know The Waters In Your Area In A Kayak By : Gregg Hall The sport of kayaking is a fun one for those who are outdoor enthusiasts and water lovers, going back all the way to Native American fishermen who built theirs of wood.
10). Is Tennis The Right Game For You? Find Out Here By : John Savage I think most people would agree that tennis is a sport which is good for you in many ways.