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Learn proper squat form | Types of squat workouts

Squat – the king of all exercises

It is often a reason squat called the king of exercises. When performing the squat (especially with a barbell) activates the whole body. Most are loaded legs (especially quads), followed by the lower back, abdomen and other parts of the body. Also, depending on the particular variant of the squat can no longer activate individual parts.

Bad Squat
Here are bad examples of people squat.
These moves will not strengthen the body. It is only possible to get permanent injuries.

Learn squat from babies
Did you know that babies before walking do “the squats”. First master the stability of crouching, and later learned to walk.

Squats can be performed in several ways: without weights with barbell and dumbbell, with the weight placed in front of (front squat), with weight placed behind the body (back squat), and there are still a large number of variants, such as hack squat, squat jeffereson, belt squatting and so on. Also it can be with regard to the depth of descent divided into half squat, parallel squat and deep squat.

When someone in fitness center mentions squat then usually implies a parallel back squat. In explanation we most hold on to him, and we shall process and other variants of the squat that are infrequently used.

1. Back Squat

Back SquatBack SquatBack SquatBack SquatBack SquatBack Squat

The back squat is one of the three exercises that are performed at powerlifting competitions (with the bench press and dead lift). Equally used in physical conditioning of athletes (in order to improve explosive power, maximum power, etc.) As well as in bodybuilding and fitness where the goal is aesthetics or increase muscle mass, decrease body fat, the muscle definition and Fig.

2. Front squat – type 1

Front squatFront squatFront squatFront squatFront squat
The problem with type 1 front squat is the insufficient flexibility of the hand and shoulder girdle so elbows are not set up enough. Also in slightly larger weight can lead to the situation that we weight pulls forward (lack of flexibility in the calves, hips, back).

3. Front squat – type 2

Front squatFront squatFront squatFront squatFront squat
Front squat type 2 is only easier to perform because the flexibility of the hand and the shoulder girdle. Position rod is the same only the palms are over it.

4. Powerlifting squat

Powerlifting squat
5. Squat with close set foot
Squat with close set foot
6. Squat with a wide set foot
Squat with a wide set foot
7. Hack Squat
Hack SquatHack Squat