In my youth, what I hated most was those unpleasant moments when, when they looked at me, people immediately said: "Oh, this guy is tall!" I really wanted them to avoid this definition in my description. For me, it was even more humiliating than the definition of "dumb."
When I was a teenager, I was 183 centimeters tall, so I worked hard in the gym to transform from a "tall guy" to a "big guy", however, nothing came of it. However, over the past few years, I have received valuable experience which helped design more effective training with some perspective for tall athletes. With that in mind, let's finish with the introduction and start getting down to specific things.
Almost all trainees, except beginners, know that when it comes to achieving optimal results, certain points can be different depending on the individual athlete. Dietary protocols designed to burn body fat may work for one person, but not for another. Likewise, bodybuilding training protocols vary depending on the goals of the athlete, as well as the ability to adapt to specific exercises and training styles.
So why should things be different with regards to the growth of the trainee? Let's face it, tall guys aren't very popular when it comes to weight training, and there are too few articles written specifically for the likes of us. Thus, the time has come to change the current situation.
Which athlete is tall?
At the same time, I noticed that all my clients, whose height fluctuates within this number, tend to have very long arms and legs when compared with their height. And this is a very interesting point. Anthropometry is what distinguishes most tall athletes from middle-sized guys, and intense workouts with heavy weights and a short torso, wide arms and legs, a giraffe can be an athlete's worst nightmare.
Now my height is 193 centimeters, and my arm span is 203 centimeters. Finding the shirt that's right for me is as hard as finding masculine features in Justin Bieber. They are out there somewhere, however, you will not immediately notice. And my legs are no exception, they are very, very long compared to the length of the torso.
Needless to say that thanks to such arms, legs and the girth of my shoulders best friend and the tailor became a real salvation.
Therefore, given my own height, I will try to debunk some of the training myths, using practical evidence, scientific evidence, and logic to improve the effectiveness of training tall athletes.
A matter of strength
It must be remembered that resistance training is about developing an effort against resistance. The result of this action is work. In physics, work is defined as force times distance. Thus, the amount of effort applied at a certain distance determines the amount of work performed.
Let's take this example to the gym. Let's say an athlete is 175 centimeters tall and can do full-range squats with 100 kilograms. By doing this exercise, it goes through a 60 cm drop (its eccentric repetition phase) and returns to its original position - thus, its range of motion is 120 centimeters.
Now let's take a guy who is 190 centimeters tall - he can also do full-range squats with 100 kilograms. In order to enter a full squat, he needs to drop 75 centimeters - the full range of motion will be 150 centimeters. Compared to a guy of average height, this is 30 centimeters more per repetition. Now multiply that value by 10 reps and you get three meters of extra distance in one set. Thus, the tall athlete does more work for this set, using the same weight, performing what it might seem at first glance, exactly the same movement and observing all the same "requirements".
The reason why I raised this question and gave these examples is because, given these points, you can safely ask the question which of the athletes presented needs to be stronger in order to complete the task. Without going into details about the body weight of each of them, many will agree that, in general, for a tall guy, this task will be much more difficult and stressful.
By this I want to say that high growth in the gym should not be categorically regarded as a disadvantage. Long, muscular abdomens and gigantic leverage points to the enormous potential for effort and strength development - in virtually every exercise.
Thus, I came to the following.
The amplitude of movement is above all! (True true!)
If you have already read my articles, then you should know that I advocate the use of maximum range of motion when performing exercises. And for tall guys this moment is a must.
In this case, the standard set will be longer, which means that the time under load will increase. In addition, maximum range of motion means an increase in the level of effort generation for the maximum available distance, that is, more work.
In short, if you want to increase strength, keep the amplitude at its maximum.
Growing problems
We have already decided that we can get myofibrillar hypertrophy and increase strength using heavy weights and the maximum range of motion. But what about our main goal- an increase in muscle size? Things are a little more complicated here. We are dealing with very long muscular abdomens, which means that any built muscle mass is distributed over a larger area. This is depressing, since an increase of even 7 kilograms can go almost imperceptibly for a tall, lanky guy.
Without turning the topic of this article into a dietary one, I will say the following: consume as much food as possible. In pursuit of size, you can afford to increase the level of subcutaneous fat, because here you have an advantage precisely for the reason that you have difficulty building muscle mass. You won't turn into a fat bumpkin with some extra carbs, so even pizza is bold.
When it comes to training for the sake of increasing size, I believe that a tall athlete who is also a hard gainer can benefit by focusing on isolation training a little more than the average trainee. Provided there are large compound exercises in the program, a long-legged and long-armed athlete can benefit greatly from their large leverage in exercises such as biceps curls, triceps block presses, leg extensions, leg curls, and high pulldowns.
SAID principle
The SAID principle is specific adaptation to certain influences. If the body is repeatedly exposed heavy weights and prolonged load, then he simply has no choice but to become larger and stronger in order to adapt to training influences.
I am a proponent of this principle and believe that tall guys should benefit from this by increasing time under load through controlled eccentric reps, maximizing range of motion, and high reps.
One of the reasons building muscle becomes a real headache for tall athletes is the general guidelines that have permeated the training industry, which is why many beginners and intermediate athletes take them at face value, without thinking about anthropometric characteristics of each person. Here are some of them:
Don't let your knees stick out over your toes.
It's easy if you have the longest torso in the world, and your height is about 165 centimeters.
Otherwise, you will have to break this rule. Personally, I have found nothing wrong with knees sticking out over the toes during squats, and this is supported by a lot of research.
If you have long legs but are still trying to follow this recommendation, give it up. For a visual example, below is a video of me doing kettlebell squats. Of course, frontal loading contributes to a more pronounced extension of the knees forward, however, rest assured that these angles are also necessary for me to achieve a good full squat in the overhead squat.
This is the cause of my problems with prep exercises such as the wall squat, which are designed to develop "correct technique" in the squat. Standing so that your toes are against the wall, but at the same time avoiding touching it with other parts of the body while doing a full-range squat, is almost impossible for an athlete with long limbs or for just a tall guy. Squats are a very specific exercise and should be treated accordingly.
When doing high pulldowns or pull-ups, try to keep the handle or bar touching your chest.
This example may seem like an exception to my propaganda of maximum amplitude of motion, and it really is. The problem is that a short lifter will achieve maximum lats contraction with full contact of the handle or bar with the sternum. This is because short arms reach the body under conditions of dominant work of the lats.
However, in the case of long arms, the elbows will still be farther from the body, even if the point of attachment of the lats is at the shoulder of the arms, simply because the humerus is longer.
As a result, full lats contraction can be achieved by positioning the handle or bar further from the chest. Deep pulling will not give any positive effect in this case, but simply involves the muscles of the arms and possibly the upper trapezium in the work, which in turn will weaken the grip strength and the specific isolation of the lats.
Thus, it is necessary to focus not on the traditional pattern of movement, but on the stimulation of the target muscles, so if you have long arms feel free to end the concentric phase of the exercise a few centimeters from your chest.
When performing dead, try to pull the working weight back.
This common recommendation can be very confusing for tall athletes. When we strain our entire body in preparation for the heavy deadlift, we try to do our best to move the bar in a straight line during the movement, however, this recommendation back thrust can force you to use a lower pelvic position in relation to the shoulders.
Meanwhile, when performing deadlifts, long legs and a low pelvic position are not combined in any way. This is why Mark Rippetow reminds me of one of my favorite coaches. He simply goes against the system, and like me, he believes that the bar should be in the same plane with the shoulder blades, and all other parts of the body will take care of themselves.
Place your shoulder blades directly over the bar and then tighten your chest and back. For a leggy guy, these actions will provide a higher pelvic position, however, this way the bar will be able to move in a straight line from the correct starting point.
Below you will find another example demonstrating my pelvic position when doing a relatively heavy deadlift. In the video presented, you can see that I simply will not be able to lower the pelvis lower without breaking the trajectory of the neck:
Salvation for sore joints
Another area where taller athletes often run into problems is joint stress. Due to the long body, our attempts to use the maximum range of motion in exercises can be troublesome for our joints. However, this does not mean that we should avoid wide amplitudes. Instead, we must identify our weaknesses and make the necessary adjustments.
For example, deep squats require good hip mobility. Hip joints with poor mobility can (and usually do) contribute to the creation of unnecessary stress in the knees and lower back. Very often people are too hasty to write off this as a supposedly "unsuitable exercise for me" instead of figuring out the problem and coming to a rational solution.
Make sure to do whatever is necessary to create and maintain structural balance around each joint. This is achieved by building the correct, strong foundation, while also not forgetting about the quality of the tissues, mobility and functional strength. In addition, here are some guidelines for you:
When doing bench exercises, use neutral grip, if possible. Due to the deep insertion of the elbows behind the body in the lower section of the range of motion of most pressing exercises in the presence of long arms, it is useful to rotate the wrists, so that when loading shoulder joint found himself in a more suitable position. When it comes to bench presses, feel free to use dumbbells, which will allow you to "play" with the position of the hand.
Bench presses in power frame, squats, and other established partial amplitude exercises should be used in training in the event of injury or chronic discomfort in the stressed joints. Similar exercises will save you from the lower section of the amplitude, which in this case can do more harm than good.
Do deadlifts more often. Very few chronic injuries can reduce pulling power. Plus, doing multiple rows is often the main remedy for chronic injury problems! Do 2: 1 Rows to Press to give your joints rest.
Conclusion
Tall guys have a hard time in the gym, however, we can train smart. The same can be observed even if you look at the genetic freaks from the bodybuilding world. Guys like Jay Cutler, who are 176 centimeters tall, have an advantage in both size and heavy training over athletes like Lou Ferrigno, who is 196 centimeters tall.
Instead of complaining about long limbs, it's time to take advantage of them for intense training. The points and recommendations I have presented should help you with this. Looking at photographs of such giants as Arnold, Lou Ferrigno and Tony Freeman, and such strong men as Brian Shaw (203 centimeters tall), as well as recalling the tall height of Superman himself - 190 centimeters, you can be sure that we have a lot to strive for. It all depends on our efforts.
Low bow, our dear readers! This Friday we will continue to infuse the Force Vector cycle and focus on the barbell squat exercise.
After reading, you will find out what forces and moments arise during the execution of the movement, to which parts of the body the squat makes increased demands, and we will also analyze some research side. It is not a fact that we will master everything in one part and then we will split it into two.
So sit back, we're getting started.
Barbell Squats: Vectors, Forces, Moments
Who would have thought that our new and complex enough for perception cycle would be to your taste. Of course, it's too early to draw definitive conclusions. (this is how we don't do them :)), but beforehand we can already say that yes, the cycle takes root and is quite good. We dedicated our first article, in the second we will talk about squats with a barbell. In general, it should be said that this particular exercise is the most technically difficult and traumatic. And in order to get the maximum benefit from the squat, it is advisable to look at it from the side, or rather, from the inside. This very action we are going to do today.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Barbell Squat: Strength
F = [m] x [a] - this is the force formula calculated in Newtons. 1 H is the force required to accelerate 1 kg mass at a speed 1 m / s2. If you decide to squat and equip the barbell with a weight 150 Kg (mass component of force) then she will apply 150x9.8 m / s2 = 1470 Power on your body. To move the weight up, you need to overcome 1470 Strength.
The more the weight, the more the applied force, the more overload your “elements” of the body experience. Therefore, from the point of view of the safety of the body and longevity in sports, they are a more gentle option.
Note:
In terms of biomechanics, the strengths in the joints and on different bones differ. Different racks (including the position of the neck on the trapezoid) or barbell grabs (narrower, wider) can make squats easier or more difficult.
Barbell Squats: Moments
The moment of force is defined as the product of the magnitude of this force by the distance to the axis of rotation of the lever (if the force is applied to the lever perpendicularly)... For understanding, consider a practical example from life.
You need to tighten the bolt with a wrench. In this case, the moment of force will be the following picture:
As for the squats themselves, in order to effect the movement, the muscles contract, producing linear force. In terms of moments, you are primarily trying to create extensor moments (extension) in the knee joints and hips that exceed the flexor moments (flexion) in these joints, imposed by both the weight of the bar and own weight body. If the athlete generates sufficient force that exceeds the force exerted by the barbell on his body, then he successfully performs squats.
Considering (visually) squats in terms of moments / forces, then when the bar is loaded onto the back, the center of mass falls to the legs, creating a so-called line of force. It is along this line that everything will happen:
During squats, the knee will move forward as the hips move backward. As soon as the knee moves forward (past the line of power), there is a moment, the same is true for the hips. The generated moment is the weight of the bar multiplied by the distance of the knee (or hip) from the force line.
Summing up all that has been said, we will derive several power positions for squats with a barbell:
applies a downward force that exerts external flexion moments on the knees, hips and external dorsiflexion moment (the movement we make when, while standing on the heels, we lift the pads under the toes off the floor) in relation to the ankle;Barbell Squats: Bones, joints, and muscles that play the most important role in lifting weights
And let's start with ...
- Bones / Joints:
# 1. Spine
The dorsal spine, formed by a chain of bones / cartilage ( 24 vertebra), running along the back and containing the spinal cord. The vertebrae are divided into three sections: 7 cervical vertebrae in the neck, 12 thoracic vertebrae running from the base of the neck to the lower part of the ribcage and 5 lumbar vertebrae running from the base of the chest to the top of the pelvis.
The spine has three main curves: the lordotic curve (rounded inward) for the lumbar spine, kyphotic curve (rounded outward) for the thoracic spine and the lordotic curve for cervical spine.
There is an intervertebral disc between each pair of vertebrae, which performs shock-absorbing functions. They (discs) withstand compressive forces / compression loads very well (pressing the vertebrae together as a result of the load, the occurrence of a squeezing force) but may have some shear / shear problems.
In the correct performance of squats, when the back is correctly placed, there should not be an excessive amount of flexion or extension. (flexion / extension) spine. This is the only way for the back to transfer force from the legs / hips to the bar.
No. 2. Pelvis
The pelvis is made up of six bones fused together. The pelvic bones carry the gluteal muscles, which take the load from the squat. The pelvis, in the key of our research, has two features: 1) there is an anterior lower iliac vertebra / spine, from which the quadriceps originates (4 muscles of the front of the thigh); 2) there is an ischial tuberosity, from which the hamstrings and the adductor major muscle originate.
The female pelvis (not all) is anatomically wider than the male one, which in practice, i.e. in regards to squats, should result in more stable support. Those. women with a dilated pelvis will find it easier to squat (in terms of stability, structural rigidity) than their “narrow-minded” colleagues, women or men.
Depending on what kind of pelvis a woman has, her lumbosacral rhombus (Michaelis rhombus) will have a different look:
No. 3. Femur
The femur is the bone that extends from the pelvic point to the knee. There are four main parts of the femur: the head, neck, trunk, and condyles.
Note:
Hip fracture is the most common problem in women of age 40+ who are actively involved in sports (and not only). There are many factors for this development of events. In the key of occupation strength fitness Frequent squats and bench presses with sufficient weight.
Down the leg, the femur meets the knee, which has 4 major ligaments: anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), medial collateral ligament (MCL), and lateral collateral ligament (LCL).
Hips and knees (both ligaments and the cups / menisci themselves) during squats, they experience tremendous loads. Since the bones of women are more fragile, and the knee ligaments are weaker than men, they should not be overloaded, perform appropriate exercises, including strength squats with a barbell, more often 1-2 once a week.
It should be borne in mind that the length of the femur leaves a significant imprint on squatting mechanics. Those. people with different limb lengths (in particular the thigh bone) have to squat differently.
What does a long femur mean? This means you have a high / large or high / large femur to short tibia ratio.
Squats with long thighs can injure your lower back.
So, if you have a long femur and a short torso, then in squats:
- use a wider (than ordinary people) positioning of the legs;
- direct your hips to the sides (external rotation);
- put pancakes under your heels.
All of these tips change leverage and distribute weight evenly between your lower back, knees, and legs. Thus, no “element” is more overloaded than others.
No. 4. Tibia and Fibula
The tibia and fibula are the bones of the lower leg that extend from the knee to the ankle. They may not fit in length according to anatomical standards, be shorter or longer. In this case, the mechanics of the squat also change. (different from the classics).
No. 5. Hip joint
The thigh is a pivot joint, which means it moves in all planes. Range of motion is important in squats (the bigger, the better) and this is influenced by: anatomical features pelvis, hip, femur, and the ability of the lower leg to stretch (good response). This will determine the quality (including depth) of your squats.
No. 6. Knee-joint
It is a pivot joint, which means that it primarily performs flexion (for example) and extension (for example). The patella, a small bone in the front of the knee, strengthens the lever of the quadriceps to pull the tibia for knee extension.
Note:
The knee joint in women is much weaker than in men, therefore it is not recommended to load it with heavy squats and other extension / flexion exercises on the same day. From the point of view of the longevity of the knees, it is advisable to use no more than three exercises on them per training, and spaced apart from each other by any other movement. Example: 1) Seated Leg Extension, 2) Romanian Dumbbell Deadlift, 3) Barbell Squats, 4) Standing Calf Raises, 5) Lying Leg Curl.
No. 7. Ankle
The ankle can rotate and bend to the sides. In terms of squats, only plantar flexion and dorsiflexion are important for us. (lifting the pads of the fingers off the floor). Good mobility the ankle can often compensate for a person's non-standard anatomy and allow the squat to be performed correctly.
Now, summarizing what has been said about the joints, let's transfer our anatomical opus to the practical plane, i.e. let's see how anatomy works in squats.
Correctly squatting means squatting in accordance with your anthropometry, long limbs, body proportions. It is these proportions that dictate which muscles will take most of the work away from themselves. For some, the squat will work as a "swing" of the quadriceps, for others - the buttocks, hamstrings.
If your tibia is shorter than your femur (picture 1 ), Your body will dictate to lean forward while your knees cannot go forward. This way, most of the load will be on the lower back, not the quads. On the other hand, if your tibia is larger / longer than your femur (picture 2 ), then you will feel a lot of pressure on the knees, and the squats will work on the quads.
If you are all right with the bones in terms of length, i.e. they are in a certain proportion m / y (one is not strikingly more / less than the other), then squats can also be configured to work on one or another part of the legs. For example, the further the knee moves forward (deeper squat, butt to the floor), the greater the load falls on the front thigh, the quadriceps swing (also more weight will affect your knee joints, popliteal ligaments)... Conversely, if your knee moves forward only a short distance (shallow squat depth) then your hind thighs and the back will take on most of the load (swinging hamstrings, buttocks).
Now let's go over the muscles.
- Muscles:
# 1. Back extensors
Attached to the upper pelvis, ribs, and spine, and when they contract, the spine is extended. Each individual muscle crosses only a few vertebrae, so the strength of each region of the back must be monitored. In other words, the squat friendship begins with a smile of strengthening and developing the top, middle, and lower back.
No. 2. Core muscles
It is a general term for all the muscles between the neck and thighs that help support the torso, are responsible for stabilizing the pelvis, hips and spine, and form a rigid corset around the abdomen. The core muscles include (main):
- oblique abdominal muscles;
- transverse abdominal muscle;
- rectus abdominis muscle small;
- middle gluteal muscles;
- adductor muscles;
- muscles of the back of the thigh;
- infraspinatus muscle;
- coracohumeral muscle.
It is the development of the complex that is important. (and not separately taken) muscles. They must be able to create sufficient tension to support the back extensors in supporting and stabilizing the spine. The oblique, transverse and rectus muscles help the diaphragm and muscles pelvic floor in the creation and control of intra-abdominal pressure.
Note:
The more weight in the squat, the stronger the abs and core muscles should be. Those. conditionally, if you squatted with weight 50 kg and want to raise it to 75 , the legs can allow it to be done, but the press is not fully. Use additional weights in abdominal exercises (like pancakes) and increase the standing time in (minimum 90 sec for women and 180 sec for men).
No. 3. Gluteus maximus
Gluteus maximus is the strongest hip extensor. Large, powerful glutes are essential for squatting. Many young ladies, having come to the gym, immediately begin to swing their buttocks, climbing into a squat - this is fundamentally wrong. Developing the buttocks through special targeted exercises, we help ourselves in squats. In squats, the mass component of strength (barbell weight) is important, 10-15 kg will not make your buttocks grow. And in order to lift serious weights, you need to bring all the movers (including the buttocks) of the squats to the necessary strength and mass conditions.
Output: high development gluteus muscle important in barbell squats, but they don't.
No. 4. The back of the thigh
The three main muscles that form it are the biceps of the thigh (two heads), semitendinosus and semimembranosus. Of all three squats, the hamstrings are decisive, with a long head. The ease of overcoming the extension phase depends on its strength and development. (going up from the bottom point)... The most simple exercise local effects are also lying down.
No. 5. Large leading
Of all the adductors, the most important is the adductor magnus, often called the fourth hamstring. It is a powerful hip extensor. For the most part, when it comes to pull-ups for squats of lagging muscles, it comes about the buttocks and hamstrings. However, according to the latest scientific research (Andrew Vigotsky, Megan Bryanton, American Society of Biomechanics 40th Annual Meeting, At North Carolina State University, USA 2016 ) greater extension potential (produces more moment) hip joint has a large adductor muscle.
Output: to get out of the bottom of the squat more effectively, work out the leg muscles in this sequence (the first position is the most significant): 1) large adductor, 2) buttocks, 3) hamstrings.
No. 6. Quadriceps
The quadriceps femoris is one of the largest muscle groups legs. Powerful quads allow you to both "take" the weight of the bar and carry out its powerful lift to the top (extension phase)... Depending on the position of the legs in squats, you can shift the emphasis to one or another head / part of the quadriceps. The simplest exercise for developing the front thigh is. By changing the position of the feet and toes, you can cover different heads.
No. 7. Calf muscles
The calf and soleus muscles act as plantar flexors and are “inserted” into the heel through the Achilles tendon. In the training community of beginners (and not only), there is an opinion that it is not necessary to swing the shin at all, because these muscles are in constant work, since the person is actively walking. This is not so - these muscles need to be worked out, especially for girls who love heels. The thing is that shoes with heels are more 3 cm increases the load on the socks (at heel height 6 cm about 70-75% body weight falls on the forefoot)... Their frequent wearing leads to equinus - the inability to straighten the foot without pain. In squats, stability and plantar flexibility are important, strong calf muscles help to push the body up. Women, who wear heels at work and go to the gym, are “in flight” on the above two points - they have no flexible foot, and microcirculation of blood is impaired in the lower leg.
Output: developed calf and soleus muscles provide significant support to the leg muscles in overcoming the dead center in squats.
Actually, the anatomical part was finally dismantled.
Awww! Are you still here? Or am I shaking the air empty? :)
If you remember, at the beginning of the article it was suggested that the narrative could be delayed. And so it happened. 2600 words, and we are only in one eye. Therefore, I propose to transfer the rest to the second part and finish it off next Friday. How are you - for? Silence is a sign of consent, so let's do it!
Afterword
The barbell squat opened up our new Force Vector cycle and we looked at it from the inside. True, not yet completely, but thoroughly. We will continue very soon, we are waiting!
PPS: Friends, is the second note clearer than the first or even worse :)?
With respect and gratitude, Dmitry Protasov.
Helping lanky athletes avoid hazards and inconveniences is not an easy task. The proposed measures will simplify the solution of this task and help tall guys become strong and muscular!
The gym is a real torture chamber for tall guys. Lanky athletes often have to twist and position their levers at an uncomfortable angle to get the correct starting position and perform the exercise correctly, which increases the risk of injury and increases the distance of the working weight.
A daunting problem for tall gym dwellers who constantly have to adapt basic movements to their anatomical and biomechanical features.
If you are not sure whether you need to adjust your work in gym Let's first define who is considered “tall” in relation to strength training.
In this situation, we're not talking about guys with a slightly above average height. We are talking about men who are over 192 cm tall and women who are over 178 cm. We are talking about real skyscrapers.
If you calmly look down on a professional basketball player, and in the gym it is difficult for you to cope with your long legs, then you need to somehow deal with it. I am ready to offer you simple solutions that will help you fix technical errors and eliminate long-legged and long-armed obstacles.
1. Basic isometric exercises
Long legs and arms make it extremely difficult for you to take the correct starting position, and this leads to poor performance of the entire exercise. Isometric exercises, in which you hold a static contraction, provide an opportunity to develop the correct position. They teach lanky athletes to start and finish correctly.
Over time, isometric exercises will help the athlete feel the correct range of motion. If you have difficulty with half squats, but can easily do quarter squats, then start with a quarter and gradually work your way down and deeper. This will help you systematically improve your deep squat technique and increase your overall range of motion without experiencing physical discomfort.
Isometric holding will make you stronger, even if your flexibility is limited by tall growth.
Don't miss the very essence isometric movements: this is not a long and tedious wait for the weather by the sea, it is active work, albeit in a static mode. Whatever position you take, you must hold it with the help of the efforts of the whole body.
Stay in static position until you feel decent fatigue, but not long enough for your posture to begin to resemble a deformed garden chair. Start with 10-15 sets of 10-15 seconds, move forward, increasing the length of the set, decreasing the total number of sets, and gradually moving into correct position.
2. Leave only the concentric phase
Guys who constantly bump their heads against the doorway have some difficulty with proprioceptive sensitivity and motor innervation. As if the signal from the muscles to the brain and back goes a little longer than usual. As a result, the eccentric, or negative, phase of movement, or rather, its outcome, becomes a matter of chance: either the fixation of the body is lost, or the arms are crooked. In a word, the whole exercise is down the drain.
By placing emphasis on the concentric phase (the contraction phase), for example, doing the bench press in the squat rack or squatting in the same manner, lanky athletes will get at least some relief, because the basis of these exercises will be isometric movements. They will improve your range of motion, stabilize your starting position, and perform the exercise with enough force and vigor to develop strength and volume. And you don't have to worry about the forced reduction in working weight.
The success of a concentric exercise depends on acceleration. Even with a lot of weight, you need to focus on moving the projectile from start to finish as quickly as possible. Stick to 3-8 repetitions in concentric exercises. If you do fewer reps, you turn the exercise into a quasi-maximum, an unproductive movement.
3. Loose negatives
Once you've mastered concentric exercises, add loosening movements that involve using the shoulder straps to ease the eccentric phase of the bar movement — mainly when doing bench presses and squats.
For loose negatives, tie one piece of webbing to the top of the squat rack and wrap the other around the bar. As the projectile is lowered, the strap will stretch, which will reduce stress during the eccentric phase and help initiate the concentric phase of the movement.
The elastic straps fixed to the squat rack will help you maintain the correct position in the eccentric (downward) phase of the movement and give impetus for the concentric phase of the movement
This strategy is designed to help the athlete move from concentric exercise to full movement. Isometric exercises teach you to take and hold the correct position, concentric presses teach you to develop maximum effort from the starting position, and weakened negatives teach you how to cleanly overcome all phases of the movement.
4. Medium repetitions
Tall athletes have long levers that interfere with proprioception and movement control. Excessively intense exercise with high weight and low repetitions is tantamount to a dangerous, painful and potentially traumatic approach. Get hung up on extreme weights and one-rep sets and your performance will drop much faster than normal arm length athletes. Quality reps and a long athletic career are built on medium reps.
Take this strategy and do sets of 5-8 reps. If you want to gain mass, increase the volume by increasing the number of sets per training session or training cycle. To increase strength, focus carefully on starting position and do quality reps that develop fierce tension.
Training program
High growth should not hinder your success in strength training... Success depends on many factors. Learn to hold the position with isometric movements, develop starting strength with concentric movements, and learn to deal with the eccentric phase with relaxed negatives.
Master these techniques with medium repetitions and you will solve all the problems of the lanky athlete.
Some people argue that barbell squats are not necessary for girls, if not even harmful. Say, they grow not only buttocks, but also quads. And that and unaesthetic legs of a football player, and other joy that we do not want at all, going to the gym for harmony.
Another thing is that no constructive replacements are usually offered. Maximum, it is advised to do plie with a dumbbell. Or the Bulgarian split squat, which is known to be slightly more difficult than a simple squat. And it is practically impracticable if the beginner's technique is zero. In all fairness, quads work in all types of squats, and you can't isolate them. So you have to put up with some growth. But with the right technique, the glutes work harder.
Barbell squats for girls: benefits and harms
The problem with all those who exclude squats from their training is not only that they are deprived of fun and the reason to seem very cool in the eyes of their male counterparts. The trouble is that by giving up squats and deadlifts, we get training without the right hormonal response.
Basic exercise causes a massive increase in oxygen consumption under exertion, and a surge in GH levels.
These two factors not only help you recover better from the two dozen nut isolating swings that we all practice, but also burn more fat before, during, and after training. So the whole point is not only in roundness, but also in their absence in unnecessary places.
Barbell squats for girls also solve the following problems:
- allow you to get rid of a stooped posture. You simply do not fall into a squat if your shoulder blades are "spread" over your back, your lower back is bent forward, and your stomach is thrown out for all to see. Getting ready is the first thing a proper squat teaches. Pull and lower the shoulder blades, fix the native lumbar rigid retraction of the abdomen. These skills are very useful in everyday life. For example, those periods of her when you desperately want to look slimmer, but it does not work;
- strengthen the abs in statics better than a million twists at different angles on all sorts of strange objects. It is the strength transverse muscles the stomach is not enough for those comrades whose stomach falls out forward, despite the huge amount of work done on the press;
- with the right technique, they help avoid injuries in typical "female" activities like repetitive muscle quality training, and 100 forms of running to burn fat;
- help reduce the amount of cardio being performed to a reasonable level, by increasing calorie expenditure, and, finally, spend less time in the gym
But with sloppy technique, performing squats with a barbell on the shoulders can be dangerous. Strictly speaking, the bar should not lie on any shoulders at all. It is worth starting to learn from the "bar below the trapezoid" position, continuing to put the weights on the top of the trapezoid, as soon as they learn to remove the swing, and lifting the shoulders.
Correctly squatting with a barbell is also not easy because there are individual developmental characteristics that must be taken into account when setting the technique. Often on the Internet you can find the opinion that a girl should squat with a barbell on her shoulders, her pelvis to the floor, deeper than parallel. And an excellent explanation of the methodological "calculations" - they say, girls want to pump up their buttocks, so they work there. "There" they do not work for everyone, and many such a squat is contraindicated because of lordosis of the lumbar spine. In general, it is better to decide on an individual technique in advance.
Everyone can do the right squat
The standards for this movement differ in powerlifting and bodybuilding. The peculiarity is that the lift option is more anatomically determined:
- they fit under the barbell with the stomach already drawn in and the shoulder blades pulled to the spine, the bar is set quite low, just below the midline passing through the rear deltas;
- check the posture, get together, remove the projectile, step back, place it in two steps on a comfortable leg width and begin the exercise;
- the feet are at the width that is comfortable for the hips, and does not allow the kneecaps to move inward;
- the bar lies low, which eliminates the spread of the shoulder blades and the loss of stability, accompanied by a back injury, usually;
- socks are moderately pulled apart, adding a pose of stability;
- the movement begins with the pelvis down and back, according to this, the knees bend. This squat resembles how we usually sit on a low bench;
- throughout the entire movement, the press is pulled in, the back is in a natural deflection, the forward bend is very moderate, the body does not lie on the hips;
- at the point of maximum depth, the lumbar spine does not "unwind", and the pelvis does not make a characteristic "peck" downward. Squatting with this movement is sometimes allowed, but not for beginners training for aesthetics. "Pecks" and "beatings" due to bending of the legs can take place when squatting on "power", with small jumps, they are not used in health fitness;
- this is followed by a smooth weight lifting due to extension in the hip and knee joints.
The individual squat technique includes determining the available depth and the maximum forward bend. Stand in profile to the mirror and sit down. As soon as you notice that the lumbar spine "unwinds" and the pelvis "bites" - you have reached the maximum depth, fix on it, you should not force any more.
The slope should be what you get if you kneel down on a wall with socks at a distance of 10-15 cm from its surface. Lower below chest not worth it.
Well, the distance between the feet and the distance between the knees is selected so that there is no transfer of body weight to the socks, and various vibrations of the hips (their information and dilutions).
The barbell squat technique is best done with a trainer. Self-study are also good and useful, but after you automatically correctly take the weight from the racks, collect, and smoothly perform both lowering and lifting of the weight. In most rooms, you can take several personal training, it will help.
A coach is also needed in order to determine which additional exercises help you get rid of bad squatting habits. These habits are developed by the way we walk and sit since childhood, and can be very harmful when the weight gets heavy.
If you don't want to squat with a lot of weight, strength training should be progressive in nature. You cannot achieve results by training with an empty bar all your life. Usually engaged girls reach one and a half of their own weights on the barbell in a year or two sessions in the format of "three workouts a week", and this is not a record, but quite a typical indicator.
Types of barbell squats
In addition to the so-called lift squat, there is a weightlifting option - it involves a high bar position, on the trapezius muscle, and exceptionally large flexion in the hip joints. It is rarely used in the practice of health improving fitness.
The variations used in bodybuilding involve playing with the width of the feet. A wide squat with socks spread to the side - plie, is considered to load the buttocks. Position with narrow setting feet and abduction of the pelvis back - to work out the front of the thigh
By the type of bar position, squats are distinguished into:
- frontal - the bar is placed on the chest, and is held either with a hook-shaped grip (the forearms are parallel to each other, the bar lies on the shoulders), or by crossing the arms;
- with a barbell overhead - or, more precisely, the bar runs slightly behind the head. The bar is taken from the floor with a jerk (hands almost under the pancakes, with a wide) grip, and jerked up, turning the shoulders and directing the projectile just behind the head. In this position, the squat is performed. Beginners are often given movement in a simplified format, with an easy gymnastic stick... It helps to correct minor postural problems, and to learn how to keep your back correct.
Related to the barbell squat are the exercises of the same name in the Smith machine and the hack machine. They are aimed at insulating the legs and placing little stress on the stabilizers.
For a beginner, it won't be a big problem to squat every workout if you do 3 sessions per week. As the weights grow, it is necessary to organize your exercises on the principle of "squat only, or only deadlift" in order to avoid overloading the central nervous system.
Many novice athletes consider squats to be the main exercise for their legs, while athletes, in turn, squat to pump up their buttocks. In fact, in addition to these roles, squats help build muscle throughout the body. If your goal is to gain mass, then keep in mind that it will be very difficult to achieve this without squats.
There are several differences of opinion in bodybuilding regarding technique. Some advise using bars or pancakes under the heels, others say that squats need to be done not full, only up to the knee level, and still others. Watch a few videos on the internet on how to do squats by different athletes. Most likely, their technique will be different from each other. As you can see, this problem is very urgent and needs detailed discussion. This is what we'll talk about.
Squat technique
First of all, you need to remember the emphasis on muscles with different squat techniques. For example, deep squats allow you to shift the load from the hips to the buttocks, but incomplete squats are the main tool for working out the quadriceps. Often an athlete's technique is determined by his body type. Here's a good example: a middle-aged athlete always puts his legs narrower than a tall person. To practically eliminate the risk of injury, squats are best performed in a special rack box. If the workout is planned at home, do not spare the money and buy a universal stand, the design of which includes safety supports. It will be useful not only in squats, but also in other barbell exercises. Understand the main rule for yourself, squats should be accompanied by a straight back. Incorrect spine position is a big risk of seriously injuring your back and dropping out of training for a long time.
Legs position
Legs are just as important for muscle performance. Mostly athletes put their feet too wide, or too close to each other. For each you need to choose your own setting of the legs, this is done as follows. Take the bar from the bar and start experimenting, first put your feet shoulder-width apart, turn your toes slightly outward so that when lowering the body, the knee joints do not bend inward. If such inaccuracy is often the case, at best, the knees will ache a lot, at worst, serious injury is provided. Next, you need to choose a comfortable position for yourself, which would provide the desired amplitude and would not cause unpleasant sensations in the joints. Always put your socks out, remember this nuance.
Technique from the side
Next, you will need a partner, so ask someone. You do squats, and your partner should evaluate your technique, in particular, the lateral view of the lower back is important. When it begins to round arbitrarily, to make an irregular bend, the exercises must be stopped. Often, the onset of bends occurs even before the moment the hip is parallel to the floor. This mistake can be corrected by stretching for 2-3 weeks and doing squats without extra weight.
Some athletes cannot squat to parallel at all, based on their physiological characteristics. There is nothing scary here, each person is individual and this cannot be ignored. You just need to remember at the level of consciousness that optimal point at which the back makes the first urge to round. It is not recommended to cross this point, it is in it that the required amount of load on the spine is laid. The reduced range of motion has its significant advantages, one of which is the ability to work with large weights.
Squat technique for girls
Bench squats
Learning to feel the lower point of lowering, a bench or stool of the desired height will help. A few workouts using this trick will allow you to get used to the desired height and no longer cross this line. But on the other hand, at the beginning of training, it is not safe to do this, since it is easy to get a spinal injury. The athlete does not yet know the technique, he simply "throws" the body down, and restriction on this path will cause compression of the spine and its crush. This method can be useful in cases where the athlete is faced with problems when lifting the bar. To learn how to overcome a difficult lifting point, you can easily use the bench.
Heel pads
While doing squats, you have to build your own individual body structure. First you need to find the optimal body position in which the back, buttocks and leg muscles will receive the desired load. Leaning forward, roundness of the back, swinging, jerking are unacceptable. The main support should be on the heels, not socks. It is often noted that the heels are literally pressed into the floor during squats.
We have already partly mentioned the use of heel pads, thanks to which it is possible to significantly change the "angle" of the exercise. As a result, the load is better distributed throughout the muscles of the leg, but the knee joints are also more affected. Often athletes complain of knee pain after the decision to use pads. Never think of squats as exercises to strengthen the legs, they have a beneficial effect on the entire muscles, so the load should be taken on several muscle groups.
Squat bans
- transfer the load to the socks (tear off the heels);
- round the spine (this is an unnecessary burden on important element musculoskeletal system);
- direct your gaze in any direction other than forward (thus, the load is not distributed as needed).
Get a solid shoe for squatting, mean a firm sole with low cushioning. Keep your laces tied at all times.
The squat is one of the three most important exercises in bodybuilding. It will help to radically change the previous physique of a person, turn a thin person into a pumped-up, fit athlete. True if observed correct technique and perseverance. Ideally, he will learn the technique, it is unlikely that he will succeed in 2-3 workouts, for some it is beyond the control of even a year.
The main nuances of squatting technique
Full concentration on your movements, even distribution of the load in the complex on different groups muscles, an even back during squats will ensure a positive result and constant progress. Good luck in your sports achievements.