SQUATS: THE ULTIMATE EXERCISE by Coach Jim Massaro
For years, squats have been given a bad name, blamed for injuring more knees, but nothing can be further from the truth. The reason most athletes don't like to squat is because it is too damn hard for them, but let's stop making excuses. The squat is the most important exercise in conditioning the athlete. The basic rule of thumb to follow is: if you can only get to the gym one day a week, and you have time to do only one exercise, then you squat. At this point I do not want to get into going to the gym only one day a week, but I think you get my drift.
When you take the bar out from the rack on your back, every muscle in your body starts to react to perform the lift. Let's take a look at what happens: 1- muscles of your core contract to control the weight, 2- muscles of the back are also called into action, 3- muscles of the hips and legs are set into motion. Can you name one sport that these muscle groups are not utilized? Even the couch potato needs these muscle groups to get on and off the couch.
Squatting is an exercise to build power, velocity, and mental toughness. In the production of power the basic back squat is the answer. I like to keep between 4 to 5 sets of 5 reps in the 75 to 85% range. The percentage range should be adjusted to insure good form. Never sacrifice proper form for weight. What you want to look for in performing this lift is 1- legs 1 to 6 inches outside of shoulder width. 2- slight arch in lower back with chest held high 3- head looking straight ahead (never looking downwards) Remember. wherever your head goes your back will follow. Your descent should be quick but under control, and the ascent should be as explosive as possible. In the descending phase you want to squat to parallel, or just below parallel position. In the ascending phase, think about spreading the floor with your feet. This will help you keep a strong base. Always remember to stay tight and explosive. Velocity can be worked on by dropping the percentage from 55 to 70%. With the workload at this weight you will be able to perform the movement a lot faster. This will help build your explosive power. Always remember to maintain proper form. There is not much to say about mental toughness. As soon as you put that bar on your back and go through the exercise over and over again, and the weight and speed increases, your mental capacity will increase to handle the load.
I hope I have stated my case on the importance of squats. The back squat is just one form of squatting. There are many other variations of this lift. In the Ultimate Series DVDs, you can see all the various squat exercises to add to your workouts.
Stay strong.