Many people confuse Olympic squats with weight lifting. The main difference is that the former are more common, while the latter are specifically designed to lift as much weight as possible. This is the goal of powerlifting competitions. Olympic squats are a complicated variant of the usual ones. And today, together with a fitness trainer, we find out who and what benefit this exercise can bring.
top trainer of the World Class network of fitness studios
This is one of the most popular and effective exercises in the gym. Olympic squats allow you to build strength and endurance in your legs and glutes, as well as improve coordination and balance.
What is the Olympic squat?
The Olympic squat is a deep squat used by powerlifters more for mobility and joint mobility than breaking new records. The main difference from the classic version is that they are performed with a barbell, which greatly complicates the exercise, but at the same time makes it more effective.
If you are doing the exercise for the first time, then use the golden rule: do not hang pancakes right away. Try doing empty bar squats first and gradually increase the load until you find the right weight for you.
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What muscles are worked when doing Olympic squats?
Everything is simple here, because the Olympic squats do not change the classic ones much, they only make them more difficult to perform. So, here the muscles that work are the same as in regular squats: the quadriceps muscle, the adductors of the thigh, the gluteus maximus, as well as the muscles of the lower leg and the back of the thigh.
Olympic squat technique
Grabbing all the exercises in a row without understanding is a bad idea. Even taking into account the fact that these are all the same familiar squats, only with a barbell, a prerequisite is the study of the technique of execution. You will spend quite a bit of time on this, but it is this part of the preparation that can save you from injury or simply make the session more effective.
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How to perform?
Starting position standing with a barbell across the shoulders, feet slightly wider than the pelvis, shoulder blades adducted and lowered. As you inhale, squat down, drawing your knees to the sides of your toes, maintaining the correct curves of your spine. down as low as possible, the lower the better. . They should touch the buttocks and the back of the thigh. If so, then you are doing everything right. As you exhale, return to the starting position.
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Who is the Olympic squat for?
top trainer of the World Class network of fitness studios
Olympic squats can be adapted to any sport, as they are extremely beneficial for the elasticity of the ligaments of the leg muscles. A good stretch and excellent joint mobility are the result of a wide range of motion.
But of course, not everyone can do Olympic squats. First of all, you need to have a good training experience so that, as already mentioned, you do not get hurt. Therefore, it is better to start this exercise if you have already worked out the technique of classic squats, and the muscles of the target leg that will be involved are well developed. Without her, nowhere. If you have problems with your knees, you feel pain, then you need to perfectly know the technique of execution, otherwise you are at great risk of aggravating the situation.
The benefits and harms of Olympic squats
Olympic squats have a wide range of motion, including load on the knee and hip joints. But just as there is no silver lining, and vice versa, therefore there are still disadvantages, although there are few of them. Olympic squats put a lot of stress on the knee joint. At the same time, the back of the thigh is less loaded, and the quadriceps are more. These are the details of the execution technique, if you want to work out all the muscles of the legs evenly, combine different variations of squats.
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How to replace Olympic squats?
Olympic squats, as has been said more than once, are not suitable for everyone, so we offer an alternative to those who want but cannot try. The exercise can be replaced by squats on one leg, in ordinary people – with a pistol. Start with the elastic tied at the top or in the TRX loops. Then complicate and do it against the wall, sliding along it with your hand. When you realize you’re ready, try to push yourself with your own muscle power.
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