English Instructions assignment peer review

Barbell Squats

Jacob Rogers

June 16, 2023

Abstract

Every year there are countless individuals that want to make a change in their health. One of the fist steps these individuals will take is joining a gym. One of the more complex lifts these newly gym members will encounter is the barbell squat. It requires certain technique and proper form in order avoid injury and complete the lift effectively.

Introduction

New gym members embarking on a journey to improve their health will eventually encounter the barbell squat exercise. The correct form and technique is crucial for you to learn so that no injury is acquired during the lift. The list below will allow you to perform the barbell squat exercise with confidence, and greatly reduce the risk for injury. The only required amount of skill in order to perform a proper squat is memorization of the steps, and then applying the steps into the squat exercise. An overview of the steps to initiate a proper barbell squat are proper clothing attire, proper weight loaded on the bar, good feet position, and finally the correct form when implementing the squat. The time frame will vary depending on how many squats you choose to do, but for one squat following these steps will be approximately two to three seconds long. It is recommended that you perform this exercise in a gym with the correct squat equipment that is provided.

Materials

Proper clothing attire is very important when performing this exercise. For men, an athletic t-shirt, along with spandex, athletic shorts, and flat surface shoes are recommended. For women the recommended clothing attire consist of sports bra, athletic shirt, spandex or leggings, and also flat surface shoes. The athletic clothing is less constricting and allows for greater mobility and increases the range of motion. The flat surface shoes will allow for a proper base so that you are stable when performing the exercise. Optional equipment is a weight belt. The weight belt allows for greater stability when performing the squat. The weights, squat rack, and barbell are all included in the gym.

Barbell Squat Steps

The list below is in order for you to memorize and to follow while doing the barbell squat. Remember to follow each step carefully and safely while doing this exercise.

1. Prepare yourself by dressing in the proper gym attire.

2. Go to the gym and secure a squat rack.

3. Grab lighter weighted plates and load onto squat bar.

4. Position bar evenly on the upper portion of your trapezius muscles as seen in ( Figure 1).

Figure 1.

( Figure 1) Duquette, S., Marco Walker-Ng, Bhs., & Shane Duquette and Marco Walker-Ng, Bhs. (2023, May 22). The Barbell front squat guide (for building muscle). Outlift. https://outlift.com/front-squat-hypertrophy-guide/

Warning

Improper alignment of the bar can result in an imbalance of the weight, and can cause you to lose control of the weight.

5. Once properly positioned lift the bar off the rack.

6. Take one or two steps backwards.

7. Position feet shoulder width apart.

8. Begin to descend carefully, and with keeping your back flat as seen in (Figure 2).

Figure 2.

(Figure 2) Squat 101: How to do properly and common mistakes 2: Squats, upper back muscles, squat workout. Pinterest. (2022, December 8). https://www.pinterest.com/pin/squat-101-how-to-do-properly-and-common-mistakes-2--626704104413899706/

Warning

Bending too far can result in an overextension of the weight and may cause you to collapse forward.

9. Stop descension when quads are parallel with floor.

10. Once quads are parallel, begin upward movement by squeezing glutes, and allowing hips to move forward.

11. Finish squat with bar and shoulders in alignment with your hips.

12. Take one or two steps forward and rerack the bar back onto rack upon completion of exercise.

References

( Figure 1) Duquette, S., Marco Walker-Ng, Bhs., & Shane Duquette and Marco Walker-Ng, Bhs. (2023, May 22). The Barbell front squat guide (for building muscle). Outlift. https://outlift.com/front-squat-hypertrophy-guide/

(Figure 2) Squat 101: How to do properly and common mistakes 2: Squats, upper back muscles, squat workout. Pinterest. (2022, December 8). https://www.pinterest.com/pin/squat-101-how-to-do-properly-and-common-mistakes-2--626704104413899706/