You may not be currently including “the squat” in your High Intensity Training workout but would benefit if it was included.
It has been suggested that the squat is the single most productive High Intensity Training exercise for building muscular strength and muscular mass, however in some High Intensity Training workouts the squat is avoided because of the following three reasons:
“The squat” involves over 60% of the large muscles of the body and can be extremely hard to perform;
During the last fifty years on several occasions, the medical community has issued statements regarding the dangers of “the squat” and its ability to cause injury to the knees which may have caused concern;
When incorporating “the squat” into their High Intensity Training programs, most trainees do not perform “the squat” correctly.
Let’s break it down and make the case for “the squat” in your High Intensity Training program…
“The squat” works a larger mass of muscle through greater range of motion and actually, more muscle groups are involved than any other High Intensity Training exercise. Most High Intensity Strength trainees either (1) avoid the squat because they believe it is too difficult or (2) when they do include the squat in their High Intensity Training routine, they use too much weight and appear to squat like a sissy.
Remember, the harder the exercise, the better the results…
Make no bones about it -“the squat” is very productive but it can be extremely dangerous if not completed with good form. When it comes to any High Intensity Training program, your style of performance is one of the key factors in producing optimal results while avoiding injury and this is especially true for “the squat”. You can start squatting with your own body weight (at first) and then move to conventional squat exercises, using dumbbells or a barbell, and then on to exercise machines (if you have access to them). Whether you are using your own body weight or dumbbells & barbells, always make sure you have good form or style of performance:
Feet Shoulder width
Back Straight (you can use a wall for stability)
Eyes Straight ahead
Heels planted on the floor
And to be safe, it is recommended to have a spotter or buddy system for the squat exercises below performed with good form!
Body Weight Full Squat
Barbell Full Squat
Dumbbell “Static” Squat (Hold position for up to 60 seconds and repeat)