The 5 Benefits of Squat, Heavy Squat!

The Squat is known as the King of all exercises. It is one of the favourite exercises among bodybuilders, strongman, sprinters, weightlifter and of course the powerlifters. The squat is even one of the powerlifting sport. It is one of the must exercise that will work every component of your body and highly technical, especially when you are going to for a heavy squat! Lets just 2 times of your body weight or more! Now let me share to you the 5 benefits of squat and the reason why the squats are known the king of all exercise. 


I was working on 140kg, 6 sets of 3 reps back squat.

Squat builds muscle in your whole body.

The squat definitely helps to build your muscle in your leg. The squat hits your quadriceps, hamstrings, calves, and your glute. There another thing squat can do is to promote an anabolic condition for your muscle cell to grow. Performing squat in high intensity or in simple term heavier squat will trigger the release of testosterone and other human growth hormones(GH) naturally in the body significantly.  The hormone release vital for muscle growth. It helps to improve muscle mass when you train other parts of your body aside from your legs.

Squat burn more fat.

The best way to burn fat is to burn more calories. The best way to burn more calories is to build more muscle! Dr. Cedric X. Bryant, the American Council on Exercise (ACE)  Chief Science Officer, suggested about 1 kg of muscle burns approximately 13 to 15 calories a day only.  It means if you have 50kg of muscle mass, you going to burn 650 calories to 750 calories. Again, this is an estimate and it always depends on your body metabolism and everyone is different. However, this is a good rule thumb. The squat works on your whole body from your legs, core and back. Especially, when you`re going heavy squat. Squat more to burn fat!

Squat maintain your body balance.

As you get older, you will lose some amount of muscle, especially when you do not work on your muscle. Over a period of time, you will lose balance even from walking. So strong leg is very important to stay balanced and to move. The squat is an awesome exercise to increase leg strength. The squat is one of the best functional exercises to improve the balance of your body. Heavy squat works your overall core muscle which activates more muscle to stabilize the body. Heavy squat put stress on your nervous system. Hence, it promotes the connection between your mind to your body. Which improves the situational awareness of your body. So, squat to maintain your body balance.

Squats make daily activities easier.

The squat is one of the best functional exercises that will help in your daily activities. Doing thing around you will be easier. Walking up the stairs, liftings thing from the floor, running and jumping is going to be very easy especially when you have been doing heavy squat.  When you perform heavier squats, you build muscle and help your muscles work more efficiently between mind and body. All of this promotes mobility and balance. It translates into your body moving more efficiently in your daily activities.

Squat boost your athletic performance.

If you are an athlete, the squat is definitely one of your most important exercises. There are multiple studies shown that heavy squat improves an athlete performance. From basketball player, rugby player, footballer, and up to sprinter! The squat quatting helped athletes run faster and jump higher. Which is why the squat is part of every professional athlete’s training program. Now, if you are an athlete of a sport, make sure you have the squat in your program. If it is not in your program, I give you permission to put squat in your program. 


How to do your squat right?  

Step 1: Step into the squat rack and adjust the pins so that you can un-rack the bar comfortably. You should also make sure that the safety bar catches are in place in case you reach failure and can’t lift the weight out of the bottom position.

Step 2: Space your feet just outside of shoulder-width apart with your toes pointing slightly outward and rest the bar on your rear shoulders.

Step 3: Grip the bar with your hands spaced evenly apart, clear the bar off of the pins and step back. 

Step 4: Look straight ahead with your chin pointed slightly up and keeping your chest up. Keep your shoulder blades slightly pinched together and tight. Keep your feet tight by creating an arch between your toe and heels and tighten your 5th toe. This is to create the “tripod feet”. This is an important step to create an anchor for your squat. 

Step 5: Take a deep breath into your stomach.  Start the movement by bending at the knees and hips and squatting down toward the floor. As you descend, you need to maintain a neutral spine, tight core and slight arch in your lower back. Pushing your knees outward throughout the movement. Keep your glute, quadriceps and hamstring tight so that you do not lose your tension. 

Step 6: Keep your whole body tight and continue to descend until your thighs are parallel to the floor. You can go below the knee for a deeper squat. Do not lose your breath, keep your air in your stomach to keep the balance. Once you reach the bottom, drive the weight back up through your heels until you are in a standing position. When you are at the standing position, breath out and breath it into your stomach again to start squatting again. 

Repeat the whole step until you reach your required repetition. Check out the video below for my squat video and relate to the steps above. 



Important Points to remember;

  1. Tripod feet!
  2. Keep your whole body tight!
  3. Hold your air in your stomach as your descend.
  4. Control you descend.
  5. Focus on your squat form.



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