Learn more about the different types of Squats exercises and how to do Squats properly so you won’t miss out the key benefits of your fitness way.
Introduction
Even before the pandemic had hit this world, a shift towards a healthier and fitter lifestyle was observed amongst people. The pandemic on other hand has simply accelerated that movement and made people realize how unpredictable life is and how important it is to maintain a healthy, thus making yourself immune against disease and viruses. Squats is one such exercise that helps in achieving both lower body and upper body strength and immunity.
Now before we get into details about squats, it is important to understand what Squat is. A squat is a vigorous strength training workout that needs several muscles in our upper and lower body to work together at the same time. Every muscle that is involved in this exercise helps you to power through daily tasks like climbing stairs, walking, bending, or carrying any heavy load. So, making these muscles strong by squatting would simply make you fitter for your other daily and simple tasks.
What are the benefits of a squat?
While squatting entails multiple benefits, one that needs a special mention is that it gives strength to your entire body that helps you in performing a simple daily task to athletic tasks. Now some of the other benefits of this workout include:
Burning up calories and weight reduction
Simply because squats require multiple muscles in your lower and upper body to work simultaneously, leads to an increase in the production of an anabolic hormone that helps in losing fat and building muscle.
Reduces Risk of Injury
When done regularly, squats help in the reduction of risk of injuring knee and ankles. The simple explanation for this is that squat helps in strengthening tendons, bones, and ligaments around one’s leg muscles, and can especially help in load reduction off your knees and ankles.
What are the different types of squats? And How to do Squats exercise properly?
Researching around different types of squats, one can easily find multiple variations of it. Now each squat has a different kind of impact on the different body parts. While recommending which type squat is best for someone is difficult, here is a list of some of the most common squat variations for you to get an overview:
Barbell Squat
A standard sized big bar squat, requires placing weights and a barbell on the trapezius muscles which are at the back of the neck (for back squat) or in front of your neck (for front squat) and moving butt to the ground, or at least near enough.
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Hack Squat
Helping in the development of lower body strength and muscle, Hack squat requires placing a barbell behind your leg while keeping feet flat on the floor, and grabbing the barbell with an overhand grip. Keep the back arched and chest up, further extend the hips and knees, and try to stand straight.
One-Legged Squat (Pistol Squat)
One-Legged Squat also known as the pistol squat, helps in building the unilateral strength for the lower body. Beginners can start with squatting to a high box or bench and lowering the body carefully. Once comfortable and pro in this, keep lowering the boxes and repeat!
Anderson Squat
Named after legendary Olympic weightlifter and strongman Paul Anderson, it requires placing a barbell on the safety pins in a rack at a certain height that can be at or at least near the bottom position of your squat
Overhead Squat
Requiring a high degree of shoulder mobility and strength, the overhead squat can be done by snatching or pressing the equipment over the head while maintaining it at the center of gravity and then performing the regular squat. It helps in developing lower body strength and balance and mobility!
Front Squat
The front squat requires placing the barbell across the shoulder in front of the body, particularly with the grip slightly wider than shoulder-width and pointing the elbows in a forward direction. When in the position, perform the squat while maintaining the elbows in the required direction.
The other types of squats include Air squats, Bulgarian split squats, Goblet squats, Resistance band split squats amongst others.
Can squats be done only in GYM with Barbell or Dumbbell?
No. Not everybody can afford the luxury of gym or fitness centers pertaining to the budget constraints and at times, such centers might not be easily available around the locality. That does not mean one cannot practice them at their home. Squats can be performed with both weights and without weights depending upon an individual’s requirement and availability of equipment.
If you do not have proper gym equipment at home one can use bags of rice/flour, large cartons of milk, Jugs of water, big packs of laundry detergent, an empty gas cylinder, or a suitcase filled with items of choice.
The idea is, it is not important to have a proper gym or equipment to perform the exercise, all you need is will inside you and anything can be achieved with practice and perseverance.
Hips, knees, ankles, and feet, these are the prime movers in a squat. Complete stability and mobility is must for performing a squat properly. Keeping your hips mobile, knees stable and in line with hips and feet is the correct recipe for performing a perfect squat. (Tip: Ensure that your knees follow the direction of your toes).
The Bottom Line
Squats are known for their multiple benefits and results. A lot of people who have been performing squats with correct posture and efforts over a month have experienced changes in their bodies in terms of strength, mobility, and weight. Incorporating it into your daily workout regime can do wonders for your body and give you the extra confidence you need in life. The fact that it can be done within the vicinity of your home as well, with or without equipment makes it both effective and efficient!
Having said that, what is your excuse now?
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