Fitness: August 2015
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”
~ John F. Kennedy
August's Physical Fitness Tip of the Month:
How to Squat Squat in the Power Rack for Maximum Safety
Squat five reps on StrongLifts 5×5 and then rack the weight. Don’t try to Squat the bar straight into the uprights. You could miss them. Finish your set first by holding the bar with locked hips and knees at the top. Then walk forward until the bar hits the vertical parts of your Power Rack. Your feet will be right under the bar. Now Squat down by bending your legs. The bar will land safely into your uprights.
- Set the horizontal safety pins so they can catch the bar if you fail to Squat it.
- Don’t Squat in the smith machine with the bar attached on rails. Machines are ineffective for gaining strength and muscle. And their fixed bar path can injure you. Squat free weights instead using the Power Rack, Squat Rack or Squat Stands.
- Face the bar.
- Grab it tight with a medium grip.
- Put it on your upper-back by dipping under the bar.
- Raise your chest. Unrack.
- Move your feet under the bar.
- Unrack it by straightening your legs.
- Step back with straight legs.
- Lock your hips and knees. Squat.
- Take a big breath, hold it and Squat down. Push your knees out while moving your hips back. Keep your lower back neutral.
- Break Parallel. Squat down until your hips are below your knees. Thighs parallel to the floor isn’t low enough. You must break parallel.
- Squat Up. Break parallel then Squat back up. Keep your knees out and chest up.
- Lock your hips and knees at the top. Breathe.
Disclaimer: Be mindful of your physical abilities and medical conditions. Weight train at your own pace and respect your body's limitations. The Raeda Group, PLLC provides these tips only as suggestions for a healthier body.