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Beginner’s guide to power squats Beginner’s guide to power squats
The power squat is a great lift to gain strength in you legs.  If squats are done with good form will not damage the... Beginner’s guide to power squats

picture of man doing power squats

The power squat is a great lift to gain strength in you legs.  If squats are done with good form will not damage the knee, it will only strengthen the knee.  The placement of the bar should be about 1.5 inches below the tops of the deltoids, which means that it will be low on the traps but right above the rear deltoid.  From this position it will ensure that the bar travels in a straight line from the hips, this maximizes leverage.

Hand placement is something that can affect a person’s lift.  Bar control is lost when the hands are placed wider apart.  Head position is a point that most experts agree on.  This is that the head should be up, with the shoulders back and chest out.  The reason for this will keep the spine straight and this will avoid injury without compromising leverage. The best thing to ensure your posture doesn’t deteriorate is to look up and keep your eyes fixed on a single spot throughout the lift.

Foot placement and stance is always debated because everyone has a different body type so everyone’s stances will differ.  But when squatting your toes should be pointed out about 45 degrees to help with the weight distribution and 75% of the weight when squatting should be in your heels.  When it comes to shoes, running shoes are a no go but high top basketball shoes with a good arch support are the best.

The depth of your squats is very important as well.  You should never go past parallel when performing a squat, because this puts unnecessary stress on the patellar ligament and the cartilage of the knee.

Wearing a belt when squatting heavy weights in recommended so that you’re able to maintain proper pressure on your abdomens to keep your spine in the proper position.

Knee wraps are necessary for safety when lifting heavy weights as well.  The purpose of these wraps is to offer more support and spring to the bottom of the squat enabling you to train with heavier weights.  Lifting suits are another necessity for big squats. They are not only a safety aid but they actually enable training with heavier weights by adding extra support to the hips and glutes.  A magnesium carbonate chalk is used by most lifters to prevent their hands from slipping from the bar.  Remember, control is the most important factor when lifting if you want to maintain your body’s joint integrity.