In the world of powerlifting, the main exercises are referred to as the 'big three'
These are the primary lifts athletes compete in - the bench press, squat and deadlift. The squat works virtually every muscle group in the body.
But you shouldn't write it off as a mere quad builder - your glutes, hamstrings, abs and back muscles are all activated and improved by getting under the bar and squatting.
If you've reached a plateau with your squat or just want to up the ante a little, some minor tweaks can spell big gains.
Hendrick Famutimi is a two-time British Powerlifting champion in the under-93 kilogram category. He put this video together to help you improve your squat.
https://www.youtube.com/watch?v=XETGGTnR-d8
Famutimi also spoke exclusively to JOE, sharing his top three tips for adding more weight to your squat. He said:
- "Mobilise and rollout your hips, shoulders, ankles and feet before squatting.
- Strengthen your core and learn how to brace as a weak core can affect your squat numbers and mechanics.
- Grip the floor with your feet (creating a tripod effect), brace, drive your hips back and soften your knees while keeping your chest up for the squat. Visualise and practice this in your head and you'll get a better understanding of what each body part needs to do."
Squats also boost your brain
The squat is not just a leg builder - the benefits are endless.
Heavy squats make footballers faster, plus there is also evidence they
boost your brain function too.
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