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5649 Views 50 Replies 16 Participants Last post by  melistic
<i><span style="font-size:xx-small;">Will be crossposted to my blog as soon as I figure out how to add pics in my blog posts! <img alt="smile.gif" src=""></span></i><br><br>
Squats are probably my favorite lower body exercise. There are so many things you can do with them to challenge your quadriceps, hamstrings, gluts, hips, core, lower back... Good stuff.<br><br>
Stand with your feet hip distance apart, spine nice and aligned, head neutral, shoulders relaxed and down. On an inhale, bend your knees and keep your hips back as though there were a chair behind you. You should be able to see your toes throughout the movement if you glance down. If your knees are farther forward than your toes, obscuring your view of your toes, you are doing more harm than good! Keep those hips back. This girl has great form:<br><br><img alt="" src="" style="border:0px solid;"><br><br>
As you can see, her hips are back, her knees are bent to 90 degrees, and her thighs are parallel to the floor. She is holding one dumbbell. If you can handle more weight, you can place a weighted bar across the upper part of your back (NOT on your spine), like this:<br><br><img alt="" src="" style="border:0px solid;"><br><br>
Here is an example of really bad form. And bad clothes. And bad hair, frankly. <img alt="smile.gif" src=""><br><br><img alt="" src="" style="border:0px solid;"><br><br>
See how his knees are in front of his toes? His knees should be back over his ankles or shoelaces, like the woman pictured above. She rocks. He does not.<br><br>
More later.
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I've been working on squats consistently since early January. I realized it was a good idea for me because while my core muscles had been getting stronger, it would help improve and stabilize the connection with the lower legs by adding squats. I figure this will be beneficial to my running economy.<br><br>
Plus if there's one thing I've definitely learned since taking my first steps to become a runner, it's that my legs were very very weak.<br><br>
I found one decent resource about the idea of strength training for the legs and how it may help improve running economy -- <a href="" target="_blank"></a>
Cripes. I'm came across an excellent display of squatting strength and coordination.<br><br><a href="" target="_blank"></a>
To follow up a bit, I'd very much advise that when a person first tries overhead squats, do it without any load or a just an empty bar to practice the position of it overhead.
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