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Conquer the Barbell: Mastering the Back Squat with Recharge Fitness

Squats. Also a king exercise alongside deadlifts & bench presses, a test of pure strength and form. It's no wonder why this compound movement reigns supreme in gyms worldwide. But nailing the squat isn't just about ego-lifting; it's about building a strong foundation, preventing injuries, and maximising your gains. So, whether you're a seasoned lifter or a curious newbie, we are here to guide you to squatting glory.


Gear Up for Greatness:

Before diving into form, let's talk tools. Equip yourself with a quality barbell and bumper plates (ideally from Recharge Fitness but there are plenty of great options out there). We offer a variety of bars to suit your needs and budget, ensuring you have the right equipment for a confident lift, our power bar is a squatters dream.


Mastering the Mechanics:

Now, let's break down the squat into bite-sized steps:


1. Setting the Stage:

  • Approach & roll your head under the rack-loaded barbell.

  • Stand dipped underneath the bar, hip-width apart with toes pointing slightly outward.

  • The bar should be resting along the top of the back, bottom of neck.

  • Grab & lift the bar up off the rack & take a step behind, bringing both feet together again.

2. The Descent:

  • Take a deep breath and brace your core.

  • Begin lowering the bar by dropping straight down, moving your glutes outwards

  • Maintain a flat back and engaged core.

  • Stop when the legs are at a 90 degree angle, upper legs parallel to the floor.

3. The Ascent:

  • Push through your heels, engaging your quadriceps to extend your hips.

  • Keep your back straight and core tight throughout the lift.

  • Stand tall at the top and hold for a second before controlled descent.


Recharge Tips for a Flawless squat:

  • Warm-up: Don't jump straight into heavy weights. A proper warm-up with lighter weights and dynamic stretches preps your muscles and prevents injuries.

  • Strong Stance: Hold a solid stance throughout holding the barbell.

  • Brace Yourself: Engage your core throughout the lift, like a natural weight belt. This stabilises your spine and protects your lower back.

  • Don't Round Your Back: Maintain a flat back at all costs. Rounding your back puts immense strain on your spine and invites injury.

  • Start Light: Focus on proper form with lighter weights before adding more plates. Building a strong foundation is key to long-term success and injury prevention.


Bonus Tip: Film yourself performing the squat and analyse your form. This can help you identify any areas for improvement and ensure you're on the path to squat mastery.


We hope this blog post has been helpful. If you have any questions about the squat or anything fitness-related, don't hesitate to reach out to our friendly and knowledgeable team at Recharge. We're always happy to help you on your fitness journey!


Happy lifting.

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