CrossMAG
No Result
View All Result
  • CrossFit® News
  • Nutrition
  • Exercises
    • Pectoral exercises
    • Quadriceps exercises
    • Abdominal exercises
      • Abs: fundamentals
      • Abdominals low
      • Crunch
    • french press
    • Squat Exercises
      • Bulgarian squat
      • Front squat
      • back squat
      • front squat
      • Air Squat
      • Pistol Squat
  • CrossFit® Games
  • Interviews
  • Medicine
  • Sports
  • it Italian
    en Englishit Italianes Spanish
  • CrossFit® News
  • Nutrition
  • Exercises
    • Pectoral exercises
    • Quadriceps exercises
    • Abdominal exercises
      • Abs: fundamentals
      • Abdominals low
      • Crunch
    • french press
    • Squat Exercises
      • Bulgarian squat
      • Front squat
      • back squat
      • front squat
      • Air Squat
      • Pistol Squat
  • CrossFit® Games
  • Interviews
  • Medicine
  • Sports
  • it Italian
    en Englishit Italianes Spanish
No Result
View All Result
CrossMAG
No Result
View All Result

Back squat: cross and CrossFit® delight

Davide Zambon by Davide Zambon
-
in CrossFit® News
0
Back squat, the king of exercises

Ask anyone (in the sports world, of course).

Lo squat with barbell on the back - the back squat - is the King of Exercises.

Now ask anyone who does it for the first time in long series.

He will answer you with moans of pain.

Index

  • Back squat: cross and sportsman's delight
  • That's all? The technique in the back squat
  • The benefits of barbell squats
  • But the squat hurts my knee
  • Three curiosities about the squat

Back squat: cross and sportsman's delight

Easy back squatIt is useless to get lost in the details, however much there are books that dedicate entire chapters to the back squat (the famous Starting Strength by Mark Rippetoe, for example).

Reach a rack - if necessary, chase away whoever is occupying it to do curl with barbell - load some discs on the barbell, wedged under it, lift it with the push of the legs and holding the core stiff, take a step or two backwards (no more, as it is a waste of energy), and squat for series and rep foreseen by your card.

Se suffer more or less in silence, it just depends on your attitude.

You are clearly not a girl, and the squat is "valid" if it reaches parallelor rather if it goes down a little.

Half squats and quarter squats leave them to powerlifters and experienced Olympians, who know what to do with them in training.

That's all? The technique in the back squat

That's it.

The technical measures are, as for any multiarticular exercise, many. I summarize the most important, but each would need a dedicated article (I will ask to CrossMag.it  to let me do it, because it would be useful for everyone).

  • barbell position on the back: high or low low bar...
  • … And therefore inclination of the bust
  • width of the feet: different widths correspond to different intensities of the exercise sui 4 muscle bundles of the quadriceps
  • use of heel lift (or powerlifter shoes)
  • look: where to look during movement (pro tip: if you exceed 120kg load, you can look at Arnold's poster).

The benefits of barbell squats

Every advantage you can think of, the squat gives it to you. In particular:

  • quadriceps hypertrophy (and other leg district muscles)
  • work on resistance (at high series we talk about conditioning work)
  • HUGE transfer to other exercises and movements (deadlifts, push press, sprint, cycling ... and CrossFit®)
  • mental work

Westside Conjugated 2 partAbout the last point: the squat can be scary, because have a heavy load on your back it is destabilizing. When we do a lot of reps, with the heart beating wildly and the legs that want to shake, this feeling intensifies.

That's where you have to push harder, and get to the end of the series.

The squat is one of those exercises that build characteras well as the muscles.

But the squat hurts my knee

False, very false.

The badly done squat hurts your knees.

Adequate heating, excellent technique (it's not aeronautical engineering, but still needs to be refined), gradual loads and don't overdo it: squats are not a harmful exercise. There is talk of risks when loads become demanding.

Three curiosities about the squat

  • in bodybuilding jargon, the series of 20 back squats with barbell are called widowmaker
  • if he found the rack occupied, Kirk Karwoski, considered the greatest "squattist" of all time, threw the usurper's things around the gym, and ordered him to free him within 5 minutes. Captain Kirk squatted 1003 pounds (455 kg) for two reps in training, and for one rep in the race.
  • I don't squat for my reasons, but I do the leg press. That's fine, but know that in a back squat workout i testosterone levels are on average higher than 25% (those of GH, the growth hormone, more than 200%).

Still doubts?

© photo: unsplash.com
tags: back squat
previous Post

What is the difference between coach and head coach?

Next Post

OCR 2019 race in London: the story of an athlete

Related posts Posts

CrossFit® News

Because we think all athletes should judge at least once in their life

June 22, 2022
CrossFit® News

Let's discover Rich Froning's recovery routine

June 20, 2022
CrossFit® News

It's official! CrossFit® confirms that Dave Castro is back 5 months after his firing

June 15, 2022
CrossFit® News

9 classic excuses for not doing sports: how we debunk them one by one

June 1, 2022
CrossFit® News

7 CrossFit® movements for beginners

May 30, 2022
CrossFit® News

Who is Andrew Hiller: the "batman" of CrossFit®

May 18, 2022
Leave Comment

Recommended

arms

I stay at home: 7 exercises for arms and shoulders

March 26, 2020
The most beautiful women in CrossFit

The most beautiful 10 women of CrossFit® (to follow on Instagram)

July 29th, 2019

Follow us

Facebook
fb-share-icon
Instagram

Our partner

DO YOU ALREADY HAVE EVERYTHING FOR CROSSFIT?

TAKE CARE OF YOU

Popular Post

  • Collection of the 20 best WOD to do at home

    0 shares
    Share 0 Tweet 0
  • Amrap: what it is and how it is managed

    0 shares
    Share 0 Tweet 0
  • CrossFit®: what is an EMOM, here are three representative WODs

    0 shares
    Share 0 Tweet 0
  • What is Murph and why is it done in CrossFit?

    0 shares
    Share 0 Tweet 0
  • 10 exercises to conquer CrossFit®

    0 shares
    Share 0 Tweet 0
CrossMAG

Browse the site

  • About Us
  • Coockie Policy
  • Contact us
  • Contributors
  • Work with us
  • Media Partners
  • Newsletter
  • Privacy & Policy
  • Advertising

Follow us

This page is not an official page of CrossFit, Inc. and is not associated with, or authorized by, CrossFit, Inc. All comments and suggestions contained herein are our personal opinions and not of CrossFit, Inc. The registered trademark CROSSFIT belongs exclusively to to CrossFit, Inc. The official website of CrossFit, Inc. is www.crossfit.com. CrossFit, Inc. is not affiliated with or endorsed by CrossFit, Inc. All comments and suggestions reported hereby our own opinions, which are not endorsed by CrossFit, Inc. The registered trademark CROSSFIT is exclusively owned by CrossFit, Inc. The official website of CrossFit, Inc. is www.crossfit.com.

Powered by Kilobit Web Agency Turin
No Result
View All Result
  • CrossFit® News
  • Nutrition
  • Exercises
    • Pectoral exercises
    • Quadriceps exercises
    • Abdominal exercises
      • Abs: fundamentals
      • Abdominals low
      • Crunch
    • french press
    • Squat Exercises
      • Bulgarian squat
      • Front squat
      • back squat
      • front squat
      • Air Squat
      • Pistol Squat
  • CrossFit® Games
  • Interviews
  • Medicine
  • Sports
it Italian
en Englishit Italianes Spanish

This website uses third-party cookies. By continuing to use this website, you authorize the use of cookies.