We're Working Out! A Zen Approach To Everyday Fitness by Kavadlo Al

Author:Kavadlo, Al [Kavadlo, Al]
Language: eng
Format: mobi, epub
Published: 2009-12-31T16:00:00+00:00

3. SQUATTING

Squats are probably the single most common exercise I see people needing help with in the gym. Since the movement seems straightforward, most gym-goers think they know how to do a proper squat. The truth is...a lot of them don’t know squat!

One of the keys to squatting with safe and effective form is to make sure that you go all the way down until the top of your thigh is parallel to the ground. This might be lower than you think, so try to have someone watch you as you go.

(Please don’t crane your neck to look at a mirror, this will throw your spine out of alignment—get a spotter!) Also, keep in mind that your heels should not come off the ground at any point during the lift. The movement should be initiated from the hips, not the knees. What I’m saying is, stick your butt out!

Squats can also be performed on one leg. The most well known type of one-legged squat is the pistol squat, which involves holding your non-squatting leg straight out in front of you. This is a great way to challenge yourself without having to use weights or any equipment. Of course, if you’re feeling daring, pistol squats can be done with weight!

While on the subject of squatting, let’s not forget about deadlifts. Though deadlifts and squats are technically two different exercises, they are really the same. The big difference between deadlifts and squats is that with deadlifts, you hold the weight in front of you in your hands, instead of resting it on your back or shoulders. Everything else is more or less the same. You puff your chest up, push your heels into the ground and lift the weight.

The two most common types of deadlifts are the Olympic deadlift and the Romanian deadlift. An Olympic deadlift, to put it simply, involves picking up a weight that’s on the ground in front of you. I’m sure you’ve been advised at some point to lift heavy objects with your legs and not your back—that advice is talking about the deadlift! Since it’s a motion that you do fairly regularly, this a great functional exercise. This classic version of the deadlift works your lower back and your grip strength more than a squat does. It’s also probably the exercise where you’ll be able to lift the most weight, just don’t get carried away. Remember to lift with your legs, not your ego!

The Romanian deadlift is different than the Olympic deadlift because it involves less knee flexion and more hip flexion. This means that your knees don’t bend as much. Instead, you lean over more, sticking your butt out and pushing your chest up and out. If you do a Romanian deadlift with proper form, you should feel a stretch in your hamstrings. It winds up looking more like you’re leaning over than sitting down. Romanian deadlifts are great for targeting your butt and hamstrings. This variation is a little less functional than the Olympic deadlift,

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