Want to get stronger, have more energy, look better and feel healthier? Invest time into learning and doing squats and deadlifts! These two are so effective at targeting large muscle groups all at once, helping to build strength and power. No matter how advanced someone is at these lifts there is always room for improvement. It’s like the never ending learning that helps improve the mind-muscle connection.
A well-executed workout requires adherence to right squat technique for safety and effectiveness. Always make sure there are safety measures in place like with the squat rack and there are safety bars that will protect your knees and back if unable to make it out of the bottom squat position. The place where the bar rests needs to be slightly below the shoulders with just enough room to lift it up and over without stressing the back too much.
Proper form involves getting the bar on the shoulder while standing up right and slowly walking back with the bar on your shoulders. Keeping the back straight, knees aligned with the toes, and hips in a perpendicular angle relative to the floor. It’s important to keep the shoulders back and chest up as you descend, and engage the muscles of the core as you rise back to standing. Deep squats are excellent and always stop parallel to the ground and don’t go below that point. To build muscle tone, flexibility, and strength, squatting is an excellent option.
Lack of proper squatting technique can lead to issues with balance, coordination, and the chance of suffering an injury. Keep in mind that it is not necessary to perform squats with extreme weight or maximum effort – even small variations in form can have big impact on your results. Start small but be consistent. Slow improvements over time works best. With a little practice and patience, correct your form and reap the benefits of proper squatting technique!
After 5 sets of 5 reps of squats let’s move to deadlifts!
Deadlifts are are an extremely effective compound exercise! Think of this as the exercise that covers it all where as the saying goes “fill two needs with one deed“. The target muscles are in the hips, legs and lower back. Strength, power and muscle tissue are built. Core strength and posture can improve. This is a sold called risky exercise if not done with correct form. Compound movements need to be performed correctly and it can take time to learn with trial and error and studying. Taking a video or pictures can help fast track progress.
This exercise is performed by bending the knees, driving the hips forward, and gripping the barbell with both hands. Keep the neck straight to slightly up and the chest up and out. Some say to imagine pinching an orange in the back part of the armpit. Shoulders are even and feet shoulder width apart. Overhand grip on the outside of the knees and straight below the shoulders. Focus on keeping everything tight, especially the core. Grip strength is something to not overlook as this can improve your overall strength strategy and something to improve or maintain during the aging process. Always start with less weight and focus on the correct technique.
Once everything is tight and the core is engaged work to drive straight up with focusing the pressure on the heels. Drive to the upright position while keeping the spine and neck straight. The power should come from the hips and legs vs. the lower back. The deadlift is a difficult compound exercise to learn to do correctly but with practice and repetition it becomes easier. Do 5 sets of 5 repetitions with a comfortable to heavy weight while keeping excellent form.
We are currently doing one day per week of heavy squats and deadlifts with lower reps and longer resting time between sets. A few days after doing this we will do a higher rep day with less weight. This can help keep the routine interesting where the same boring thing isn’t done day after day.
Get some daily exercise in. Strength training has so many benefits for health and longevity. Strength training can be dangerous if not done correctly so please get a partner that can help you with this, study correct techniques and keep at it.