Among them, the lifting technique is the least talked about by everyone! But it is often the most important!
When you start with a good posture, it will be easier for you to complete the whole movement with the correct posture during the whole movement. Many people take the barbell off the rack at will, which is a big mistake, which will add extra pressure to your next squat, and the casual posture may also increase your risk of injury!
Therefore, how to lift barbells correctly and safely must not be ignored!
1. Location of barbell
Letting go is actually a very particular thing. Different positions of barbell will produce two different squat techniques, one is high bar squat and the other is low bar squat.
The posture commonly known as "high bar" is adopted above, and the barbell is placed in the trapezius muscle;
Below is the position of the posterior bundle of deltoid muscle near the scapula, commonly known as "low bar squat" Due to the different "release position", the torque produced by two squats is also different.
2. Pick up the bar!
Take the uneven bars squat as an example: if you want to squat more heavily, you need more than just your feet. If you don't have a stable trunk, you should be responsible for supporting the increasing pressure and keeping your body in the best position. Squatting at will cause physical injury! Learning to lift barbells is very important!
Make sure there is nothing wrong with the lifting posture (scapula adduction, upper back tightening, barbell falling on trapezius muscle, keeping the spine neutral. Don't deliberately stretch your chest, which will easily overstretch your lumbar spine. Stand side by side with your feet and hips under the barbell! Then take a breath, tighten your abdomen (it feels like an iron wall), and then stand up in one fell swoop. Keep the upper back and core in a tight state.
You should remember one sentence: "What you need is the feeling that you are lifting a barbell!" ! Instead of being crushed by a barbell! "
Step 3 move after lifting the bar
Lift the barbell steadily and start moving backwards! Create space for movement, keep your body coordinated and stable, and then take a few small steps to adjust the required distance angle. The back and core are also kept tight all the time, and the number of moving steps is preferably around 3 steps! Too many steps will only make you consume excess energy and lose muscle tension! This is a bit difficult for many people! I suggest you take the time to fix your station distance and learn the ability to move backwards!
Suggestions on the angle of standing distance and sole direction;
Everyone has their own best standing distance (keep the spine neutral and squat down to the minimum standing distance), so you need to find your own standing distance. If others can squat, you may not squat!
Angle of sole orientation: This also varies from person to person! Generally speaking, tiptoe forward is the best, but the abduction of feet can make you squat deeper and help you squat heavier! It is recommended that the abduction should not exceed 30 degrees!