CMS standards for squatting with a barbell. Squats. AWPC Guidelines: Deadlift

Accordingly, the assignment of a classification according to the WPC, AWPC (doping-free standards), IPF or GPC standards occurs after a certain amount of points has been collected for the entire complex.

For example, a candidate for master of sports in weight category should gain a total of 665 kg (it doesn’t matter how the weight will be distributed between the bench press, deadlift and squats), and the master of sports in the same category is already 727.5 kg. Compliance with MS and KMC standards is assessed by the sum of three exercises. In each exercise, the result must be higher than or equal to the standards of the 1st category.

At the same time, for youth sports categories, as well as classes I, II and III, there are squat standards for powerlifters. Help to take more weight will help to buy special ones that are recommended for those who are seriously involved in powerlifting and building a relief body.

Bit standards for squatting with a barbell in powerlifting

	Exercise	Sports category
	bench press	102.5	95.0	85.0	70.0	57. 5
	Squats	135.0	127.5	117. 5	100.0	77.5
	thrust	140.0	132. 5	120.0	107. 5	45.0
	bench press	110.0	102,5	92. 5	77.5	62. 5
	Squats	147.5	140.0	127. 5	107,5	85.0
	thrust	1500.	142. 5	130.0	117.5	92.5
	bench press	117.5	110.0	100.0	82.5	67.5
	Squats	157.5	150.0	135.0	115.0	92.5
	thrust	162.5	155.0	140.0	125.0	100.0
67.5	bench press	130.0	122.5	110.0	90.0	75.0
	Squats	175.0	165.0	150.0	130.0	102.5
	thrust	180.0	170.0	157.5	140.0	110.0
	bench press	142.5	132.5	120.0	100.0	80.0
	Squatting	190.0	180.0	165.0	140.0	110.0
	thrust	195.0	185.0	170.0	152.5	120.0
82.5	bench press	152.5	142.5	127.5	105.0	87.5
	Squats	202.5	192.5	175.0	150.0	117.5
	thrust	210.0	197.5	182.5	162.5	127.5
	bench press	160.0	147.5	135.0	110.0	90.0
	Squats	212.5	202.5	185.0	157.5	125.0
	thrust	220.0	207.5	190.0	170.0	135.0
	bench press	167.5	155.0	142.5	117.5
	Squats	222.5	212.5	192.5
	thrust	230.0	217.5			142.5
	bench press	172.5	160.0	147.5	120.0	97.5
	Squats	230.0	220.0		170.0	135.0
	thrust	257.5	225.0	207.5	185.0	147.5
	bench press	177.5	165.0		122.5	100.0
	Squats	235.0	225.0		175.0	137.5
	thrust	242.5	230.0	212.5	190.0	150.0
	bench press	180.0	167.5	152.5	125.0	102.5
	Squats	240.0	227.5	207.5	177.5	110.0
	thrust	247.5	235.0		192.5	152.5

In conclusion, it is worth talking a little about existing powerlifting organizations, as their classification requirements may differ.

The highest demands in modern powerlifting today are represented in the IPA (IPA). And within the framework of the association itself, there is also the XPC qualification, where in the weight category of 100 kg you need to gain almost a ton of weight in total - 953 kg or squeeze 318 kg lying down. For women in the IPA, the classification is assigned for 457 kg in powerlifting (60 kg category). For more information about the National Powerlifting Association's requirements, please visit their website as regulations change and new classifications are introduced, especially in the Elite category. The IPA, like the WPC, allows doping.

There are three “pure” powerlifting organizations today: AWPC, IPA-A and the Russian RDFPD. A feature of the latter is that the bench press standards for veterans are lower than for beginners. Since a person's doping-free abilities are lower, to receive a master of sports in the 100 kg weight category in the RDFPD, you need to lift only 690 kg (263 kg less than in the IPA).

The only official powerlifting federation in Russia is the IPF. ITS participants do not have the right to perform in others in other versions. In principle, IPF CMS already means the real strength of a powerlifter. In principle, IPF is considered doping-free, but all standards are somehow designed for the use of chemical stimulants.

Finally, GPS allows doping, but completely refuses equipment (an exception is bandages on the knees). The federation is young, there are standards only for triathlon.

Additional Information.

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Nowadays, society does not attach due importance to physical education lessons at school. Someone thinks that there is nothing interesting and useful in physical education lessons at school and it is better for the child to take additional lessons, while someone is just too lazy and he / she does not go to these lessons out of principle. An even more frightening trend is the fact that the promotion of a lifestyle in which sport has an important and fundamental role has come to naught in our country. That is why it is necessary to understand and realize what is the usefulness of physical education lessons at school.

Approximate standards from grades 1 to 11

Exercises	boys				Girls
	5	4	3		5	4	3
Run 30 m (sec)	6,1	6,9	7,0		6.6	7,4	7,5
“Shuttle run” 3x10 m (sec.)	9.9	10.8	11,2		10.2	11,3	11,7
Skiing 1 km.	8.30	9,00	9,30		9.00	9,30	10,0
Cross 1000 m. (min., sec.)	without time				without time
Standing long jump (cm)	140	115	100		130	110	90
Medicine ball throw (cm)	295	235	195		245	220	200
Throwing a small ball 150g (m)	20	15	10		15	10	5
Throwing at a target from 6 m	3	2	1		3	2	1
Jumping rope for 1 min.	40	30	15		50	30	20
Raising the body for 1 min.	30	26	18		18	15	13
Hanging pull-ups (times)	4	2	1
Hanging pull-ups (times)					12	8	2
Sitting Forward Bend (cm)	9	3	1		12,5	6	2

Exercises Grade 2, approximate standards	boys
4×9 m, sec	12,0	12,8	13,2	12,4	12,8	13,2
3×10 m, sec	9,1	10,0	10,4	9,7	10,7	11,2
Run 30 m, s	5,4	7,0	7,1	5,6	7,2	7,3
Running 1.000 meters	without regard to time
Standing long jump, cm	165	125	110	155	125	100
	80	75	70	70	65	60
	70	60	50	80	70	60
Pull-ups on the bar	4	2	1
	23	21	19	28	26	24
Squats (number of times / min)	40	38	36	38	36	34
	12	10	8	12	10	8

Exercises grade 3, approximate standards	boys
3×10 m, sec	8,8	9,9	10,2	9,3	10,3	10,8
Run 30 m, s	5,1	6,7	6,8	5,3	6,7	7,0
Running 1.000 meters	without regard to time
Standing long jump, cm	160	130	120	160	135	110
High jump way of stepping over, cm	85	80	75	75	70	65
Jumping rope (number of times / min.)	80	70	60	90	80	70
Pull-ups on the bar	5	3	1
Throwing tennis ball, m	18	15	12	15	12	10
Lifting the body from a supine position (number of times / min)	25	23	21	30	28	26
Squats (number of times / min)	42	40	38	40	38	36
	13	11	9	13	11	9
	6	4	2	5	3	1

Exercises grade 4, approximate standards	boys
3×10 m, sec	8,6	9,5	9,9	9,1	10,0	10,4
	5,0	6,5	6,6	5,2	6,5	6,6
Run 1.000 meters, min	5,50	6,10	6,50	6,10	6,30	6,50
Standing long jump, cm	185	140	130	170	140	120
High jump way of stepping over, cm	90	85	80	80	75	70
Jumping rope (number of times / min.)	90	80	70	100	90	80
Pull-ups on the bar	5	3	1
Ball throwing, m	21	18	15	18	15	12
Lifting the body from a supine position (number of times / min)	28	25	23	33	30	28
Squats (number of times / min)	44	42	40	42	40	38
	15	14	13	14	13	12
Pistols, based on one arm, on the right and left legs (number of times). (m)	7	5	3	6	4	2

Exercises, grade 5	boys			Girls
	5	4	3	5	4	3
Shuttle run 4 × 9 m, sec	10,2	10,7	11,3	10,5	11,0	11,7
Run 30 m, s	5,5	6,0	6,5	5,7	6,2	6,7
Run 60 m, s	10,0	10,6	11,2	10,4	10,8	11,4
Run 300 m, min, s	1,02	1,06	1,12	1,05	1,10	1,15
Run 1000 m, min, s	4,30	4,50	5,20	4,50	5,10	5,40
Run 2000 m	Without regard to time
Cross 1.5 km, min, s	8,50	9,30	10,0	9,00	9,40	10,30
from visa, once	7	5	3
Pull-ups on the low bar from hanging lying down, times				15	10	8
Flexion and extension of the arms in the lying position	17	12	7	12	8	3
Raising the body from a supine position, arms crossed on the chest for 1 min, times	39	33	27	28	23	20
, cm	170	160	140	160	150	130
Long jump with a run, cm	340	300	260	300	260	220
Running high jump, cm	110	100	85	105	95	80
Cross-country skiing 1 km, min, sec	6,30	7,00	7,40	7,00	7,30	8,10
Cross-country skiing 2 km, min, sec	Without regard to time
Simultaneous stepless running herringbone climb Descent into the "gates" of sticks Plow braking	Ski technique
	Exercises, 6th grade boys 4×9 m, sec 10,0 10,5 11,5 10,3 10,7 11,5 Run 30 m, s 5,5 5,8 6,2 5,8 6,1 6,5 Run 60 m, s 9,8 10,2 11,1 10,0 10,7 11,3 Run 500 meters, min 2,22 2,55 3,20 , min 4,20 4,45 5,15 Running 2.000 meters without time Cross-country skiing 2 km, min 13,30 14,00 14,30 14,00 14,30 15,00 Cross-country skiing 3 km, min 19,00 20,00 22,00 Standing long jump, cm 175 165 145 165 155 140 Pull-ups on the bar 8 6 4 Push-ups in an emphasis lying 20 15 10 15 10 5 10 6 3 14 11 8 40 35 25 35 30 20 46 44 42 48 46 44 Exercises, 7th grade boys 4×9 m, sec 9,8 10,3 10,8 10,1 10,5 11,3 , With 5,0 5,3 5,6 5,3 5,6 6,0 Run 60 m, s 9,4 10,0 10,8 9,8 10,4 11,2 Run 500 meters, min 2,15 2,25 2,40 , min 4,10 4,30 5,00 Run 2.000 meters, min 9,30 10,15 11,15 11,00 12,40 13,50 Cross-country skiing 2 km, min 12,30 13,30 14,00 13,30 14,00 15,00 Cross-country skiing 3 km, min 18,00 19,00 20,00 20,00 25,00 28,00 Standing long jump, cm 180 170 150 170 160 145 Pull-ups on the bar 9 7 5 Push-ups in an emphasis lying 23 18 13 18 12 8 Forward bend from a seated position 11 7 4 16 13 9 Lifting the body in 1 min from a prone position (pres), times 45 40 35 38 33 25 Jump rope in 20 seconds 46 44 42 52 50 48 Exercises, 8th grade boys 4×9 m, sec 9,6 10,1 10,6 10,0 10,4 11,2 , With 4,8 5,1 5,4 5,1 5,6 6,0 Run 60 m, s 9,0 9,7 10,5 9,7 10,4 10,8 Run 1.000 meters, min 3,50 4,20 4,50 4,20 4,50 5,15 Run 2.000 meters, min 9,00 9,45 10,30 10,50 12,30 13,20 Cross-country skiing 3 km, min 16,00 17,00 18,00 19,30 20,30 22,30 Cross-country skiing 5 km, min without regard to time Standing long jump, cm 190 180 165 175 165 156 Pull-ups on the bar 10 8 5 Push-ups in an emphasis lying 25 20 15 19 13 9 Forward bend from a seated position 12 8 5 18 15 10 Lifting the body in 1 min from a prone position (pres), times 48 43 38 38 33 25 56 54 52 62 60 58 Exercises, grade 9 boys 4×9 m, sec 9,4 9,9 10,4 9,8 10,2 11,0 , With 4,6 4,9 5,3 5,0 5,5 5,9 Run 60 m, s 8,5 9,2 10,0 9,4 10,0 10,5 Run 2.000 meters, min 8,20 9,20 9,45 10,00 11,20 12,05 Cross-country skiing 1 km, min 4,30 4,50 5,20 5,45 6,15 7,00 Cross-country skiing 2 km, min 10,20 10,40 11,10 12,00 12,45 13,30 Cross-country skiing 3 km, min 15,30 16,00 17,00 19,00 20,00 21,30 Cross-country skiing 5 km, min without regard to time Standing long jump, cm 210 200 180 180 170 155 Pull-ups on the bar 11 9 6 Push-ups in an emphasis lying 32 27 22 20 15 10 Forward bend from a seated position 13 11 6 20 15 13 Lifting the body in 1 min from a prone position (pres), times 50 45 35 40 35 26 Jump rope in 25 seconds 58 56 54 66 64 62 Exercises, 10th grade boys 4×9 m, sec 9,3 9,7 10,2 9,7 10,1 10,8 , With 4,7 5,2 5,7 5,4 5,8 6,2 Run 100 m, s 14,4 14,8 15,5 16,5 17,2 18,2 Run 2 km, min 10,20 11,15 12,10 Run 3 km meters, min 12,40 13,30 14,30 Cross-country skiing 1 km, min 4,40 5,00 5,30 6,00 6,30 7,10 Cross-country skiing 2 km, min 10,30 10,50 11,20 12,15 13,00 13,40 Cross-country skiing 3 km, min 14,40 15,10 16,00 18,30 19,30 21,00 Cross-country skiing 5 km, min 26,00 27,00 29,00 without regard to time Standing long jump, cm 220 210 190 185 170 160 Pull-ups on the bar 12 10 7 3 2 1 Push-ups in an emphasis lying 32 27 22 20 15 10 10 7 4 Rope climbing without legs, m 5 4 3 Forward bend from a seated position 14 12 7 22 18 13 Lifting the body in 1 min from a prone position (pres), times 50 40 35 40 35 30 Jump rope in 25 seconds 65 60 50 75 70 60 Exercises, 11th grade boys 4×9 m, sec 9,2 9,6 10,1 9,8 10,2 11,0 , With 4,4 4,7 5,1 5,0 5,3 5,7 Run 100 m, s 13,8 14,2 15,0 16,2 17,0 18,0 Run 2 km, min 10,00 11,10 12,20 Run 3 km meters, min 12,20 13,00 14,00 Cross-country skiing 1 km, min 4,30 4,50 5,20 5,45 6,15 7,00 Cross-country skiing 2 km, min 10,20 10,40 11,10 12,00 12,45 13,30 Cross-country skiing 3 km, min 14,30 15,00 15,50 18,00 19,00 20,00 Cross-country skiing 5 km, min 25,00 26,00 28,00 without regard to time Cross-country skiing 10 km, min without regard to time Standing long jump, cm 230 220 200 185 170 155 Pull-ups on the bar 14 11 8 Lifting a coup in an emphasis on a high crossbar 4 3 2 Push-ups in an emphasis lying 32 27 22 20 15 10 Tilt forward from sitting position, cm 15 13 8 24 20 13 Flexion and extension of the arms in emphasis on the uneven bars, times 12 10 7 Forward bend from a seated position 14 12 7 22 18 13 Lifting the body in 1 min from a prone position (pres), times 50 45 40 42 36 30 Jump rope in 30 seconds 70 65 55 80 75 65 Jump rope in 60 seconds 130 125 120 133 110 70 Many parents believe that physical education teachers at school are people who have nothing to do with sports or sports education. It is immediately important to note that this statement is fundamentally not true. First of all, it is necessary to realize that today, without being a professional athlete in the past or a person with a sports education, it is almost impossible to get a job in a school as a physical education teacher. This fact indicates that all those children who will go in for physical education at school under the supervision of a specialist practitioner or theorist (depending on the type of teacher’s previous activity) will at least be able to achieve good results in certain sports disciplines, if you so desire. It is very important that people attending physical education classes develop motivational qualities in themselves. If we compare in ordinary life people who paid attention to sports and those who never wore a tracksuit, then the difference in life motivation is visible to the naked eye. People involved in physical education, and therefore the majority of those who attend physical education classes at school, are much more successful, since even in their school years in physical education classes they develop such qualities as determination and overcoming themselves. According to statistics, those who do not attend physical education classes on a regular basis are twice as likely to get sick during flu epidemics than those who regularly attend physical education classes. As a result, those who get sick more often have more academic problems because they attend fewer classes at school. It would seem that skipping classes at school and unwillingness to attend physical education classes at first sight are in no way connected. However, if you trace the causal relationship described above, it becomes clear why it is so important to go to physical education classes and not look for excuses for yourself in order to Once again sit on a bench while classmates pass standards or just play sports. If all of the above arguments are not convincing enough, then a small experiment should be conducted. The student is required to compare his state of health for two months. Let him not go to sports at school for one month and sit on the bench. In another month, you must attend all physical education classes and follow all the instructions of the teacher. Each day of these two days, it is necessary to leave an entry in a special diary in which the student will leave his impressions about the well-being and general condition of the body. After two months, reread the diary and compare your entries. Surely the conclusions for many will be amazing, but what they will be can be found out by conducting this experiment. Of course, it is rather difficult to call modern school physical education perfect. Yes, and there are many reasons for this. But if you approach this lesson more carefully, consider what the teachers offer, do not try to dodge and hide somewhere in the gateway, then in the future it will be possible to express many thanks to the teachers for this. Now let's move away from high-profile phrases and try to figure out what is the real benefit of being in the gym, or on the sports ground. First of all, it's a matter of physiology. A growing young organism requires mobility in order to be able to disperse blood throughout the body. That is why children are at recess and demolish ceilings in corridors or classrooms. And the more you try to keep them in the strictest discipline, the louder they will scream at recess. Physical education lessons are designed to balance this imbalance. Properly constructed physical warm-up allows you to disperse excess energy throughout the body. In this case, there is no overwork, as well as the danger of stretching or other kind of injury. Moreover, thanks to the active exercise there is a moral recharge of the body, when the brain is temporarily disconnected from complex mathematical calculations, or thoughts about a literary plot, allowing a person to refresh his thoughts. In the future, this helps to cope with complex tasks that have been left to you in the end. Among other things, physical education sometimes allows you to show hidden talents in a person, which in a different environment he will simply be embarrassed to show. After all, here, in fact, everyone is equal and everyone is on an equal footing, when few people will joke about your success. But an experienced teacher will be able to assess the potential and develop it in the future. This is how future football players, volleyball players, basketball players, and athletes manifest themselves. Many after visiting the gym want to develop themselves, improve their bodies and improve their health. And this is precisely what is valuable in school physical education, as a source of limitless opportunities in the future.

The first in terms of the program in powerlifting is the squat. For many lifters, this exercise is the most favorite, because with correct technique setting and execution allows you to take the maximum weight.

Many famous powerlifters, such as Kirk Karwoski, Mike Bridges, while remaining mediocre athletes in the deadlift and bench, easily won major competitions thanks to the correct squat. Thus, the conclusion is that without having a good squat, it is almost impossible to become a champion.

How to train a squat in powerlifting? There are two fundamentally different main schools in Russia: Vladimir and Moscow. The first one trains squats every other day, while the second one trains according to the squat - bench - deadlift - bench - squat scheme, that is, the squat-oriented muscle group has time to fully recover before the next load.

There are two possible solutions to the squat technique: either you swing your legs to incredible sizes, or you learn how to properly perform this exercise. If you plan to take maximum weights in the future, then your choice should be in favor of the second option. In addition, refuting the myth about the dangers of squats with weight for the knees, I will say that correct execution This exercise strengthens the knees.

Powerlifting fans have probably seen a similar situation more than once: the lifter removes the barbell and begins to “dance” with it. This takes an incredible amount of strength, which simply may not be enough for the main exercise. Avoid unnecessary fuss in doing the squat.

It is important to correctly remove the bar from the racks, find its usual position on your back. In this case, the neck should not lie too high on the trapezoid. Then put your feet in line with the bar, move your diaphragm forward a little.

The movement of the legs to remove the bar should be strong, but smooth enough so as not to damage the spine. If you are using a narrow stance in the squat, then you will need to take two steps when moving away, but if your technique involves using a wide stance, then there will be three steps.

There is a platform squat training technique. This is the safest method because it uses minimal weights and allows for faster recovery.

Many lifters use special bandages and suits, thereby somewhat changing the usual biomechanics of human movements. The squat technique is such that it allows you to maximize the resistance of the muscles to the bandages and the suit.

Another important secret in doing a squat is its speed of execution. Squat should be as fast as possible, but adhering to the principle of equal acceleration. The secret is that with this technique, you save the body from having to use the entire supply of adesinotriphosphate (ATP) and do not allow the judges to see the full angle.

Recently, they began to say that squats with a barbell are not needed. Indeed, it is easier to tell a beginner that his destiny is extension and flexion in the simulator, and some kind of leg press, than to explain the technical nuances of this basic exercise, systematically work on strength and flexibility, set the technique, monitor the body, the work of the knees, shins, hips, prevent "peck" with the pelvis. In fact, the squat is available to everyone who has no contraindications to flexion in the knee, ankle and hip joints, and no contraindications to axial load on the spine. The movement is performed in all sports, and in fitness there is a place for a good technically correct squat, and not just half-squats with a bodybar.

The load is evenly distributed between the long muscles of the back, quadriceps, buttocks, hamstrings and calves. How stabilizers work the muscles of the press, deltas, latissimus dorsi. It is sometimes believed that the long back muscles also stabilize in the squat, but the actual situation depends on the technique. If the athlete is long-legged and his hip is also long, the natural forward tilt of the back will be compensated by work. long muscles back.

Benefits of exercise

For a fitness specialist, the main advantage is the ability to work out a maximum of muscles in a minimum of time. The truth is harsh - a person who does, for example, 4 working sets of squats of 8-10 reps with relatively high weight, pumps the press and goes home or to work will be better built than his friend, sticking out in the gym for an hour and a half, but doing only flexion and extension, and, at most, some platform leg presses.

For athletes and advanced amateurs, squatting is good because:

• Builds a common muscle mass body. The back also grows from a squat, it’s not without reason that experienced people will always determine who is lying about their working weights on the Internet precisely by the appearance of his “pillars” (long back muscles);
• Enables more powerful footwork in all sports disciplines. MMA fighters and boxers, athletes and football players squat with a barbell. Yes, they do not take the same weights as powerlifters, but they do this exercise to build power in the offseason. In addition, power squats are a key way to prevent injuries;
• Changes the shape of the hips and buttocks. In "old school" bodybuilding, there is no leg training for a healthy person without squats. Lunges and platform presses are auxiliary exercises, squats are the main ones;
• Serves as an indicator of overall strength. Although pure strength is mostly tested, only in powerlifting competitions is it useful to know. And exercises like the leg press are not indicators of strength, since the muscles of the body do not work in them;
• Improves health, including blood circulation in the pelvic organs, and increases bone strength;
• Increases energy consumption in training, helps burn fat and build muscle

Regarding the benefits of squatting for beginners and lovers of physical education, opinions differed. Objectively, squatting with minimal weights improves coordination, increases joint mobility and strengthens ligaments. It does not contribute to injury if performed smoothly and under control. Opponents of beginner squats argue that the muscles of such people are too weak to support the weight on the back, and perform the movement technically correctly. In fact, it makes sense to give a short period of “pumping” the muscles in the simulators before squatting, but it’s not worth delaying it for 4-5 months, as some trainers do, so as not to put beginners on the technique. The problem with beginners and amateurs is precisely the lack of skill and little joint mobility. The easiest way to get it is just by squatting.

Beginners begin to learn the exercise from sitting on a box below the parallel of the thigh bone with the floor. They perform the movement without a barbell, with a weight held at the chest, or with a bodybar on their shoulders. Once a person has mastered the squat position with a flat back, without "unwinding" the lumbar region at the bottom of the exercise, and without a strong forward lean, he can begin to teach the classic barbell squat.

Before approaching even the minimum weight, you need to tune in and “scroll” the sequence of actions in your head. No need to run under the bar as quickly as possible, and shoot it at random, even if there is a queue for the projectile in the gym. Concentration in the squat is the key to the absence of injuries.

1. The bar is set at the height of the athlete's collarbones, or slightly lower. You need to come up, in one movement, stand under the barbell and place it on the lower part of the trapezius muscle. In fitness, it is better to avoid squats with the neck position on the top of the trapezoid. They are quite dangerous for cervical spine, and a novice athlete cannot always carefully remove and put the bar from the racks, and therefore injure the neck;
2. The grip should be slightly wider than shoulder-width, but stable, so that the hands do not slide towards the pancakes. Wider grips are allowed if there is not enough mobility of the shoulder joints, but loss of balance must be avoided. The back should be tensely arched, that is, the shoulder blades are brought to the spine and lowered, but the press is tightened and compensates for the natural lordosis. Throwing the coccyx up should not be done, if such a movement occurs naturally, you need to tighten the front surfaces of the thighs and “tip” the pelvis forward so that the pelvic bones begin to look straight ahead;
3. The neck is straight. The feet stand under the bar on the same line, the bar is projected onto the middle of the arch of the foot, the knees are slightly bent. With one movement, the athlete unbends both knees and lifts the barbell above the racks;
4. Then you need to pull the stomach inward to stabilize, make sure the bar is flat, and take three steps - right foot back, left foot to the right, and placing the feet shoulder-width apart or slightly wider. Socks are turned to the sides, not forward. With a barbell with parallel feet, do not squat. If you need this particular squat option, it is better to fix the lower leg in a special simulator and hold the weight in front of you;
5. Next, the athlete makes sure that his back is slightly tilted forward, the shoulder blades are brought together and lowered, the press is tightened, takes a breath, and begins to spread and bend his knees towards the toes. No pelvic movement is required. And even more so, they should not stretch back, sit on an imaginary chair, etc. The energy from bending the knees and shins is enough for the hip joints to be able to work out in the nature conceived for them, and not imaginary by novice bodybuilders, plane. On the contrary, during the squat, it is necessary to monitor the "rotation" of the pelvis and the tilt of the back. The first should be absent, and the second should be the minimum allowable. In the "fold", that is, initially with a tilt of the back, only squat tall people with a long hip, they have no other anatomical variant;
6. You need to squat not to the parallel of the thigh with the floor, but until the pelvic bones go below the top of the patella. Contrary to popular belief about the “safety of the parallel squat for the knee,” the peak load in the parallel technique just falls on the anterior cruciate ligaments. If you sit a little lower, the load is evenly distributed between the hips, ankles and knee joints, and the ligaments will not suffer;
7. As soon as the dosed is reached, you need to powerfully push off with your legs and begin to unbend your knees and rise. Movements in the back in fitness on small and medium weights should not be performed. Similarly, shifting the center of gravity into the socks should be avoided;
8. There is no need to squat quickly. You should return your back to initial position and control the press before each repetition;
9. When all repetitions are completed, you need to go to the racks, and by bending both knees, return the barbell to them.

• No need to remove and lower the bar “in scissors”, that is, in the lunge position. With a working weight, an athlete can swing forward or to the side, and he will fall;
• A low bar squat is allowed, but not a "bar through the shoulder blades" position. This is sometimes given to girls to "load the buttocks." Fans of loading the buttocks can do any slope with a barbell or a glute bridge after squats, but breaking your shoulder joints for the sake of a ghostly shift in emphasis is not worth it. Moreover, for most people, an extremely low barbell means the same significant forward tilt of the body;
• The advice of illiterate amateurs about pulling the pelvis back and maintaining a depth below the parallel is mutually exclusive. If a person diverts something there, he will reach it only due to a “peck with the pelvis”, or in a position where the body lies on the hips. Therefore, you need to clearly define yourself. If there are no injuries that prevent the squat, it is worth squatting in depth, due to the movement of the knees and without pulling the pelvis back. If they are, it is worth discussing with the trainer options for replacing the squat with another multi-joint movement for the lower body;
• Bringing your knees over your toes in a squat is not dangerous, or rather, it is necessary condition doseda for people with a long hip. It is dangerous just to squat with kneecaps straight forward with parallel feet. The toes should be turned out as far as possible. hip joint, all other options are not acceptable;
• But the placement of the feet wider than the anatomical width that the hip joint allows is also dangerous. This can cause injuries to the longest-recovering joint, and even stretching of the adductor muscles as an unpleasant addition;
• The width of the squat "for health" is determined simply. The athlete is forced to make a high jump and land at a comfortable width. The position of the feet upon landing will just determine the possible variant of the width of the setting. It is allowed to move the legs 2-3 cm outward or inward, but not to “turn” them to the sides for the sake of a ghostly desire to pump up the buttocks. By the way, in addition to the buttocks, a wide squat grows the adductor muscles of the thigh well, so lovers of large pelvises and thin legs will not get what they want here.

Warm-up is the most crucial moment. Just running and pedaling is the most useless way to warm up before squatting. Cardio is done for no more than 5 minutes, then a series of gluteal bridges with support on a bench, a series of lunges from the right and left legs, and several sets of squats without weight are performed without weights. Then - from an empty bar they rise to the working weight from approach to approach, increasing the weight. The step is individual.

Some exotic ways of selecting weights are not for squatting. This is not an exercise to be performed "in failure", at least until a person learns to control the position of his body in any state of fatigue. Repetitions are done from 3 to 12, sometimes more, this is due to the level of the athlete and the purpose of the training.

Otherwise, follow the rules:

1. The last 2 repetitions should be difficult, but for the purposes of recreational physical education, “labor” is not hellish forward bends of the back, knees brought inward, and pelvic lifts up. This is a tangible resistance of the muscles to the load, that's all;
2. You should always start with an empty neck, then move in steps from 5 to 10 kg, up to working weight;
3. On different days, it is possible to perform with different weights, since recovery after training is not linear;
4. With reaching the level of “squat my weight” for women, and “squat 1.5 my weight” for men, periodization is required, that is, cycling light and heavy workouts, even if you squat once a week

Injured athletes, and people with hyperlordosis, should be aware of squat training. Many people should not squat, at least until full recovery is achieved.

The movement itself is not dangerous for the lower back and knees, and with weights no larger than one's own can be performed without bends, bandages, and a belt.

To prevent injury, watch out for:

• Press work. The abdomen should not bulge forward and be relaxed. A push with a press in the belt is performed only if the athlete is doing power squats, in fitness it should be avoided;
• Initial position of the pelvis. No need to sort of stretch your buttocks up, which we often see in photos from fitness magazines. It looks beautiful, but is very traumatic for the lower back;
• knee position. They move in the plane of the foot, towards the toes, not inward;
• Ankle mobility. If the shin is "crammed" from walking in heels or trying to pump up the calf, it is worth rolling it with a roller and stretching it a little before starting the squat.

This should be the shortest section. The vertical rack smith machine is not designed for squatting. In it, you can still somehow do bench press, lunges and vertical press, but not squat. Why? Everything is simple. During the squat, the bar moves in a straight line only for super-flexible professional-level athletes. For most fitness athletes, it “rides” along an elliptical path, and this is normal. If you "forcibly" try to straighten the trajectory, the load on the hip joint increases. It is necessary to put your feet a little wrong, and you can get injured.

Squatting in a “square” squat, that is, in the “foot forward” position is one of the most anatomically unnatural movements that overload the spine. It is contraindicated for scoliosis, hernia, protrusion and even simple pain in lumbar due to hypertension. It is performed in bodybuilding in order to shift the load to the buttocks, but this is done either by healthy people, or by those who prioritize pumping the buttocks, rather than maintaining health.

The benefits of training in Smith are, perhaps, for bodybuilding at a high level:

• During training, an athlete can use the work "almost to failure", since he has the opportunity to put the barbell on the stops at any point in the amplitude;
• In one approach, you can change the setting of the feet;
• A very different position of the neck on the back is allowed, including very high

If a person cannot squat with a barbell according to their fitness level, they should do a goblet squat or a squat while holding the bar of a block machine, but not a movement in the Smith machine.

Many are afraid to "swing their hips", but since it is not training that decides in this matter, but nutrition, fears can be left outside. gym. Girls who eat "for weight loss" will not pump themselves up an impressive mass.

Here is an example of a squat workout "for weight loss", all exercises are performed for 12-15 repetitions, with a rest of strictly 45 seconds between sets:

• Barbell squat;
• Romanian deadlift with dumbbells;
• Flexion on the biceps of the thigh;
• Glute bridge;
• Hip extension in a crossover on the buttocks

Types of squats

These varieties are performed for a deeper study of the muscles, or to work out the weak points of the power movement in powerlifting.

"Sumo"

Sumo stance is simulated. Develops hips, buttocks adducting hips.

Frontal

The bar is held on the chest, a clear dosed is required. The forward tilt of the body is excluded.

Zerhera

The bar is held by bending the elbow, at waist level. The movement serves to correct for excessive forward lean in the classic barbell squat.

Hackenschmidt

The bar is taken with a direct grip behind the back. Some believe that the biceps of the thigh and buttocks are better worked out this way.

One of the scissors movements that correct leg imbalances is, in fact, one leg is slightly back on the toe and the lifter simply lowers into a squat from that position.

The athlete stands on the box, stretches forward or simply lowers the non-supporting leg and performs the movement first with one leg, then with the second. This is necessary to correct the "difference in strength" of the legs.