If you're googling for how to start learning to squat safely, this will be a great place to learn in the shortest time, understanding & applying it quickly under 60 seconds read.
The benefits of squatting for bodybuilding and general fitness are abundant. A squatting session can improve muscle strength, balance, endurance, flexibility, range of motion, flexibility & coordination, and cardiovascular conditioning. As you can see from the list of benefits, there are numerous reasons why you should consider using this exercise to improve your overall strength. This article will discuss some of these reasons. We'll start with the primary reason and then we'll talk about the other benefits of squatting that you can apply to your training and give your training a boost.
With this in mind, let's talk about how to do a bodyweight squat. The first thing you need to know is that the main benefits of squatting are mainly going to be gained by people who can perform this exercise efficiently without compensation(s) or pain. It's also important to remember that strength is not the only benefit that you can get from squats. To help you learn how to do a bodyweight squat without injuring yourself, we will provide some of the more common movements that you can use to start it off.
Squat down as low as you can. Make sure that you're doing this properly by flexing your knees in an "L" position and keeping your feet flat against the ground at all times. If you have stability issues or ROM (range of motion) which is below normal limits, use a chair or sturdy platform. Balance & coordination will steadily improve while doing this.
Contrary to what many bro science advises out there, squats may be done with your knees just passing in front of your toes as long as your heels stays flat throughout(read a quick article on knee pain here). Allow your knees to travel without putting excessive pressure by holding on to something solid such as a suspension trainer or a pole, or maybe have a friend hold you while you slowly descend. Another movement similar to the squats is the lunge, where your feet are on the floor as you extend the bottom of your lower body, so that you can get a full stretch in your hips and thighs(we discuss it on another article)
Squats require a lot of upper body strength. It's very important to maintain good posture while squatting. Squatting without proper posture is like trying to drive a car without maintaining the right posture. Squatting not only increases your lower body strength, but also your upper body strength as an overall build up from maintaining posture while squatting. The primary benefits of squatting are largely due to improving your upper body strength. By increasing upper body strength, you are also increasing the amount of oervall weight you can lift.
Another way to improve your upper body strength and improve your mobility is by performing high rep, slow controlled squats that will help you build muscles. Again, squats are the best example of this type of lift because of their ability to stretch the entire body. When it comes to the primary benefits of squatting, they also come with improving your balance. If you want to improve your mobility and overall balance, you must use your whole body in every movement.
Another benefit to you doing a squat, is that you're able to strengthen your abdominal muscles, which can make you lose some of the "mass" that you have built up in your abdominal area. This is a common problem among us, as a large portion of our fats is located in the abdominals.
Squats also improve your ability to breathe. How? Your diaphragm is activated through the range of squatting down & up. Your diaphragm works as stabilisers as they are engaged via the trunks muscles supporting your posture from the centre of your body(core/ trunk)
Now that you've learned the primary benefits of squatting, you're ready to learn how to do a bodyweight squat properly. The next time you need to get some quality strength training, consider doing deadlifts as well into your programme. Read a short article about deadlifts to get you started here.
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