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WHERE TO STOP BENDING
IN THE SQUAT?
DEFINITION. The SQUAT consists in bending the legs with or without an additional load.
This load may be a stick, a long bar or dumbbells held in the hands with the arms beside the body.
The long bar can be placed as usual on the shoulder behind the neck or on the pectorals, resting on the shoulder blades.
This technique is more difficult to manage in terms of balance.
POSITION.

The squat in images.
A full explanation in images.
The photographs speak for themselves.
The heels must be 20 to 30 cm apart, on the ground.
You can place a wedge under the heels, but in this case the thighs will be worked more at the expense of the glutei.

The end of the descent often depends on the flexibility of the ankle joint.
If you try to go down more than you can, either the heels will lift off the ground or the lumbars will arch.

This brings us to the subject we want to talk about:
Is the complete squat (i.e. complete flexion), risky?

It is true that this movement works the full length of the gluteus.
When standing up it is at its minimum length, when bending it is fully stretched.
In addition, the quadriceps is also very stretched and the ligamentum patellae is then under stress.
BREATHING When doing the SQUAT, breathing does more than supply oxygen to the muscle.
It is used to block the spine and the pelvis.
This is why the air exchanges will take place during the top phase of the movement, since the risks are least during this phase.
Initial position. Breathing blocked.
Start of the movement:

The legs are not fully straight, to avoid traumatising the knee caps by inverse locking of the knees.
Start to inhale, up to the next position shown opposite. 		End of inhalation:

From this position, the movement continues without breathing.
Any respiratory modification would be dangerous for the spine

Start of exhalation. End of the movement.
Start of exhalation:

You are safe, you can exhale quickly until the end of the movement.		 End of the movement:

Finish breathing without straightening the legs fully.
LAST DETAILS.
It is important to make sure the weights are firmly secured on the bar.
Even if you are an experienced "old hand", a cramp or a failure is always possible.
We are only human.

 Blocking the discs.
DO NOT FORGET TO SECURE THE DISCS
AT EACH END OF THE BAR.
The BELT, for or against?

Read.



 Use of the belt.
SQUAT and increasing muscle tissue.

Read.



 The squat.