The BIG 3……The Only Way To Gym Freshness Part 1

Today I’m starting my series on how to perform the “Big 3” properly. First up is squats. A serious but fresh old-school lift, one of the Powerlifting Big 3 along with the bench press and the deadlift. To express the importance of squats, if I was going to the gym and only had enough time to do one exercise it would be squats of deads. There’s no other movement that can compare to it’s muscle building capabilities aka freshness. The squat activates all the muscles in your legs, strengthening your hips and lower back. And your upper body/core is used to stabilize. Not to mention the testosterone boost you get from it.

Check out my guide below on how to squat properly:

The Setup of Greatness

Grab the bar with a grip a little wider than shoulder width and squeeze it with a death grip.

Get under the bar and pull your shoulder blades as far back as you can. (This should be uncomfortable)

The bar should sit on your mid traps, not the top of your spine or your neck.

With your head straight, chest up, and back arched, unrack the weight and take two steps back. Your feet should be a bit wider than shoulder width apart.

The Descent to Glory

With your chest up and back arched,  push out on the sides of your feet like you are trying to spread the floor.

To begin your descent, break at the hips by pushing your glutes back and then squatting down as low as you can go without allowing your lower back to round or butt to tuck under.

On the way down you need to consciously drive your knees out. Remember squatting takes place BETWEEN the legs, not above them.

Getting Out of the Hole

When you can get to parallel without spinal flexion the freshness is just beginning. Now you have to get back up.

When coming out of the hole be sure to lead with your head, driving backward into the bar but NOT looking up.

Your chest should be high and you should drive your elbows forward. Push your hips forward while engaging the glutes.

Pause at the top, gather yourself, look in the mirror and remind yourself how fresh that rep was and do it again!

Now you know how to squat properly. Let the fresh pain greatness begin!

Until next time Stay Fresh My Friends

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: