To lift for squats, you need to focus on proper form and stability, according to the reference video How to Squat Correctly | Lift More Weight! - YouTube. Here's a breakdown:
Key Aspects of Squatting
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Back Stability: Ensure a stable back position by actively engaging your back muscles. The video highlights the importance of this for an effective squat.
- Elbow Positioning: Pull your elbows towards your sides and underneath the barbell to help achieve this stable back. This creates a firm shelf for the bar to rest on.
-
Knee Alignment: Maintain your knees over the middle of your toes both on the way down and on the way up. This helps in distributing the load correctly and preventing knee injuries.
Steps to Lift for Squats
- Setup: Position yourself under the barbell, ensuring the bar sits comfortably across your upper back.
- Grip: Grasp the bar with a firm, even grip.
- Back Activation: Pull your elbows towards your sides and under the bar to engage your back muscles and create a stable base.
- Descent: Slowly lower yourself, keeping your knees tracking over your middle toes.
- Ascent: Push through your heels, driving yourself back up to the starting position, again ensuring that your knees remain aligned over your middle toes.
| Aspect | Description |
|---|---|
| Back Stability | Engage back muscles by pulling elbows towards the sides and underneath the bar |
| Knee Alignment | Keep knees over the middle of toes during descent and ascent |
By focusing on these key elements, you'll be able to perform squats correctly and potentially lift more weight. Remember, proper form is more important than the amount of weight lifted.
