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	Public Article Network Home About Us Submit Article Article Categories Bodybuilding Compounds V Isolation The Hamstring Muscles How To Get 6 Pack Abs Get Big With The Internet Build Big Arms The Bicep Muscles Progressive Overload To Increase Muscle Mass The Biceps Brachii Muscles The king of the lifts, the Barbell Squat Dated 2009-02-04 The squat is often hailed as the king of the mass builders along side dead lifts. There are different types for squats such as the wide stance style of the power lifters that recruit more hamstrings, to the close stance Olympic squat that recruits more quad power. Article contents: What squat? Choosing a stance Wide stance squating Close stance olympic squating What squat? Choosing a stance Which ever squat you choose, you need to understand the form. Always start with a light weight till you nailed the form, as your lower back and your knees do not need to take a battering if you know what you’re doing! Either type of squat involves bending at the knees, and lowering yourself to where the top of your thighs are at least parallel or below. Wide stance squating With the wide stance squat, your toes point angled outwards to what you feel comfortable, and on your descent your knees follow the direction of your toes. You will come down to where you must be at least parallel, no need to go real deep. Your knees should be behind your toes in this type of squat. Always start the movement by initiating the hips first. Pick a spot on the wall or mirror in front of you and as you go down stay focus on that spot. By doing this you should be keeping your back in a nice straight position. When you get to the bottom of the lift, pause and push through you’re the heals of your feet. This type of squat you can normally lift a lot more weight then a closer, deeper squat. The muscles in this lift are primary the hamstrings over the quads. Close stance olympic squating The closer your feet in the squat, the more the front of the legs comes into play. With an Olympic style squat, your feet are closer together and your toes will always come over your toes when you are at the bottom off the lift. You can do deeper than parallel safely with this type of squat, where the back of your legs are touching your calves. Do not expect to lift the same weight as a wider stance squat though! Again, with any squat you need to keep your back straight. The Lumbar arch is a natural position where the core muscle stabilizes the spine from between your chest down to your hips. By keeping this position locked will protect your lower back throughout the lift. Keep your shoulders back and start the lift from your hips. Related Articles The Deltoid Muscles The secret to getting bigger deltoid muscles is to work your entire body as a whole, as one unit. The more muscles your work at once, including your deltoid muscles allows the body to release more hormones to help in the growth process. The Outer Bicep Head The secret to getting bigger outer bicep head is to work your entire body as a whole, as one unit. The more muscles your work at once, including your outer bicep head allows the body to release more hormones to help in the growth process. The Calf Muscles The secret to getting bigger calf muscles is to work your entire body as a whole, as one unit. The more muscles your work at once, including your calf muscles allows the body to release more hormones to help in the growth process. The Bicep Peaks The secret to getting bigger bicep peaks is to work your entire body as a whole, as one unit. The more muscles your work at once, including your bicep peaks allows the body to release more hormones to help in the growth process. Get Big With The Internet The internet is full of information on how to get those twenty inch guns or that ripped set of abs! Inevitably, with all that information floating about, we can get lost very easily. The Chest Muscles The secret to getting bigger chest muscles is to work your entire body as a whole, as one unit. The more muscles your work at once, including your chest muscles allows the body to release more hormones to help in the growth process.   RSS feeds | collins-portal xml site map | Link Directory