How To Do Squats And Deadlifts The Most Effective Way
Every exercise has its own goal to achieve. As a person who loves to exercise, it just essential to know the purpose of a specific exercise you are performing. That way, you are sure of what you are up to and you know that you are not wasting time and effort for nothing.
Like every other exercise, doing squats and deadlifts have their own benefits which you can get by just actively performing them in a constant period. In this article, we will talk about how squats and deadlifts are done and the benefits you can get from doing such exercises.
How To Do Squats And Deadlifts
We all know how squatting is easily done as it is a basic human movement. However, there are still people who do it in a wrong way. One of the most important things to take note when doing squat is to sit back. Bending your knees so that they are over your toes isn’t enough. It is recommended to move your hips back, pushing your knees out.
Doing it the wrong way will strain your knees and will make the exercise ineffective. You can also try the exercise as if you are sitting in a chair. You can begin doing the squat without weight at first if you are having trouble to balance it.
By doing the exercise properly and in a right way, you are more likely to develop your hamstring. Moreover, you can also develop your posterior chain which includes your hamstring, lower back, glutes and abductors, working as a whole unit thus, making your entire body strong.
You need to open your stance allowing it to be beyond your shoulder to make your hips get past femurs resulting to getting down farther. You have to keep in mind that you must keep your knees directly over your toes. If you notice that it is not what is happening as results, you have to go back doing squats or the movements without a weight.
If you keep on doing it the wrong way, it can cause you injury and pain. Think of spreading the floor with your feet. In this way, you will not have to pressure yourself in pushing your knees out.
A common misconception among people who are doing squats is that their squat must look like the same as the other person’s. If not, they are doing it wrong. Now, this is absolutely wrong. Every person has his/her own built or anatomy. You can’t expect yours doing squats to look exactly or as near as possible as the other person. Guess what? Yours may look so different from others.
It is also important that you are doing the squats in your most comfortable way. Obviously, there will be people who will be able to go down easier because they are shorter and that’s just fine. While doing the exercise, make sure you are doing it in an efficient and safest way.
Squats and deadlifts can be quite difficult to do. Taking little breaths before doing those exercise will not do any good. If you like to do it with good result, you have to take note of how you breathe. Breathing is an important factor to achieve a good result for squats.
Thus, doing the Valsalva maneuver will help you a lot. In doing so, you have to take a deep breath and then push it into the abdomen. This time, you must feel pressure inside. Hold that breath while squatting down. The only time you can let it out is during the staring position.
The mentioned technique here is actually a protection for your back. It also engages your core which has a very important role in making your body stabilized whilst moving the weight.
As you progress and become stronger, you can use belts which is good for the intra-abdominal pressure - essential for your back protection.
Another misconception when doing squats and deadlifts is that people look towards the ceiling while performing the exercise which is not good. You need to keep your head neutral when doing squats and deadlifts so as not to hurt your spine. Doing so is a healthier way for the sake of your spine. For you to keep a neutral head during the exercise, you need to look at a place which is approximately 3-4 feet in front of you.
One thing you need to remember as well when doing deadlifts is that you have to pull the slack out of the bar before pulling it up. Engaging your lats through pulling the bar toward the person doing it until he feels it press against the plate is recommended. You can then pull the bar off the ground after doing this.
It is also advised to keep the bar close to the body every time you do it. That way, you are giving less stress on your lower back. What’s more is that it helps you do the movement much easier and more effective.
To keep a good form, you need to have to slowly progress. You can then increase the pounds every week for as little as 2.5 pounds. It is also important that you monitor of your knees are still caving in or your hips are shooting up before your shoulders because that is an indication that your weight is too heavy for you. If you are a beginner, you need to improve first your speed and form. If you feel that you are getting better at it, then it’s time to add more 5-10 pounds for each set.
Doing squats and deadlifts is a wonderful way to keep your entire body working. Aside from strengthening your lower body, you can also get many benefits by just doing it right. Following the steps listed here will surely help you do the exercise the right and most effective way.
Check out this video for more tips :
Do you have some thoughts in your mind right now? We’d like to hear from you in the comment section!