The One Move that can Work the Whole Body.

The addition of squats into an exercise routine is a proven way to increase lower body strength and even upper body strength if the full body is involved in the movement. The squat is one of the most efficient exercises for overall body change (both for fat loss and muscle gain). The squat also requires the body to stabilize itself, this means that the abdominal area is evenly being engaged which can help you build six pack abs. What most people don’t realize is that the deadlift, a popular Olympic sport, requires just as much lower body strength as upper body strength. The man who holds the gold medal in the Olympic deadlift is often considered the world’s strongest man, we could also consider this man the world’s biggest fan of the squat.

Squats can be done free style without any added weights. These types of squats are often done at a quick pace and incorporated into aerobic routines. Often times only one legs squats while the other is held stationary, some other variations involve only coming up to a certain point or coming up all the way. An extension of this is to use light weights and incorporate some simple arm lifts while performing the squat in order to keep the heart rate up and to tone the entire body. Weights that can be added to a squat movement can include free weights, dumbbells, barbells, kettle bells, medicine balls or any other object that you have on hand that you can safely lift.

Special weight machine for squats can also be used. These usually involve the weight being transferred to your shoulders while you so the squat movement. These types of squats are recommended for the seasoned weight lifter. They do not promote stabilization or balance since the machine handles that part. The can also put extra stress on the back, it is recommended to use a weight lifting belt to stabilize the back when using these machines.

Back squats are easier than front squats, and adding upper body movements further adds to the difficulty of any squat. It is important focus on your legs doing the lifting and not your back, you will want to keep your back straight. It is also important to not hurt your knees while doing squats. If you knee joints ache at a certain point, don’t squat to the point that your knees hurt, just do shallower squats. Overall exercises like these will build up your legs so that you may be able to do deeper squats in the future, so don’t push yourself if you think you will damage with vital joints.