Squats are the next exercise I'm going to demonstrate. A lot of people are apprehensive about squats, partly because of uncertainty about bio-mechanics. When learning squats and technique it is best to start with a light weight to get acclimated and comfortable with the exercise.
First thing I want to be sure of is where the bar is placed on the squat rack. If you are short and the bar is placed on the squat rack too high, you will have to get on your tip toes to unrack the bar. That is something you want to avoid even if the weight is too light. You want to make sure the bar is about shoulder level or a little lower. This will ensure that you safely rack and unrack the bar. Your hand placement on the bar should be about two or three inches outside your shoulders. The bar will have rings outside your shoulders. I recommend placing your little finger on the rings or just inside the rings. This will feel natural and comfortable.
Next is bar placement across your back and trapezius muscle. Place the bar so it is level with your shoulders. For most people this is a comfortable position. You also want to make sure that the bar is centered across your back, so when you squat the weight is evenly distributed throughout your legs. Once you have the bar centered and comfortably placed on your back take two steps back from the squat rack. Pull your shoulders back and keep your chest out. Try to keep your torso as upright as possible through out the exercise. The more upright you keep your torso stays the greater the overload will be on your quadriceps and hamstrings. Your stance should be outside your shoulders, roughly about three inches past your shoulders. This will ensure that your heels stay down and you maintain an upright torso through out the entire lift. A little wider stance, outside your shoulders will also give you more power from your legs and butt.
Next squat down to a depth of parallel or a little lower with the top of your quadriceps. As you see in the video I am squatting below the parallel mark. If your flexibility does not permit you to squat to a parallel depth, squat as deep as you can comfortably. It is very important to maintain a straight back when doing squats. By keeping your shoulders pulled back and your chest out you will maintain a straight back and keep your spine in its natural alignment. I highly recommend watching yourself in the mirror in front of you as you perform this exercise. This will help you keep your form in check.
After you squat down and come back up, you want to be sure to keep a slight bend in your knees at the top. This will keep tension on your quadriceps throughout the rep and cushion your knee joints. Squatting down and up counts as one repetition.
Breathing is very important during squats. As you descend you want to take a breath in and hold your breath. This will keep your stabilizing muscles like your abdominals and lower back strong. When you reach the top of the exercise or squat back to the standing position exhale. Then repeat your repetitions. You will find that you naturally breath this way after you do squats a few times. If you exhale too soon on your way back up to the starting position your lower back and abs will relax and your torso will pitch forward.
Speed of the repetitions should be about two seconds squatting down and three seconds to come back up to the start position. This is a general guide and seems to be consistent for most people when performing squats. Try and maintain a fluid speed throughout your repetitions. A point to avoid is standing too long with the weight on your back between repetitions. Smaller muscle groups like abs and lower back will fatigue before your legs do.
Squats are probably the most challenging exercise to do because they require balance and a lot of core strength, (abdominals and lower back). Virtually every muscle in your body gets worked when performing squats. No other exercise will benefit your entire body like squats. Remember start light with the weight, maybe just the bar. Get the feel of the mechanics of the lift and make sure you feel comfortable with the exercise before adding weight. Never sacrifice range of motion on squats to lift a heavier weight. To benefit the most from squats I recommend using a weight that allows you to work through a full range of motion, you will incorporate more muscle fibers in your legs, which will lead to stronger and more developed legs.
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