Für sehr empfehlenswert halte ich diese kurze Anleitung, welche speziell die Powerlifting-Technik bzw. "Low Bar Squat" beschreibt:
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems schrieb:How to Unrack The Bar. ALWAYS STEP BACK to unrack the bar, never forward. You don't want to injure yourself stumbling over your own feet while walking the weight backwards into the uprights after a draining set.
- Set the bar in the Power Rack at about mid-chest level.
- Position your feet directly under the bar.
- Squat under the bar and put it on your back.
- Tighten everything and Squat up to unrack the bar.
- One step back with one leg, one step back with the other leg.
The Squat Setup. You'll have to think about a lot of things at first. Study the tips below, start with an empty barbell, focus on your technique.
- Chest Up. The low bar position becomes easier with a low bar position. You can also tighten your upper-back better as a result.
- Forward Look. Look at the ceiling and your neck will hurt. Keep your head inline with your torso, but don't start looking at your feet.
- Bar Position. Put the bar low, below the bone at the top of your shoulder-blades and on your back muscles - NOT on your spine.
- Grip Width. Narrow grip makes it easier to tighten your upper-back. Do lots of shoulder dislocations if this position feels uncomfortable.
- Thumbless Grip. Put your thumbs on top of the bar, next to your fingers. You'll be able to keep your wrists inline with your forearms.
- Straight Wrists. Your back supports the weight, not your hands. Keep your wrists inline with your forearm, never bend them.
- Tight Upper-back. Bring your shoulder-blades together. Tightening the upper-back gives the bar a solid base to rest on.
- Elbows Back. Don’t let them come forward. Pushing your elbows back prevents elbows injuries. Back doesn't mean "up" by the way.
- Foot Stance. A narrow stance doesn't work for the low bar Squat. Heels should be shoulder-width apart. If your lower back rounds, go wider.
- Toes Out. Point your toes out at about 30 degrees. Your toes must always follow your knees or you'll get knee injuries.
How to Squat Down. You have unracked the bar correctly. All your muscles are tight and ready to Squat. The key to the Squatting correctly with a low bar position are your hips: you must have tension in your hamstrings at the bottom.
- Knees Out. Never allow your knees to buckle in unless you want to injure them. Push your knees out as you Squat down.
- Hit Parallel. Your hip joint must come lower than your knee joint. Ask someone to judge your depth or tape yourself. No Partial Squats.
How to Squat Up. Your hip muscles will be stretched when in the bottom position if you Squat correctly. Use that stretch to bounce out of the hole. If you Squat this way, you'll be lift a lot more weight while keeping your knees safe.
- Keep your Torso Angle Like This \ Hips and Chest should go up at the same time so the bar doesn't throw you forward.
- Squeeze Your Glutes. Power comes from the glutes. Squeeze them hard as you lockout the weight. It will also keep your lower back safe.
- Grab The Floor. Grab the floor with your feet, it will help activating your glutes. Do NOT let your heels come off the floor.
- Knees Out. Same as for the way down: don't let your knees buckle in. Push your knees out as you Squat up.
Always use free weights for Squats. Machines are not only less effective for muscle and strength gains because they balance the weight for you, they also force you into fixed/unnatural movement patterns.
Und dann gibt's natürlich noch das Squat Rx:
Was könnt ihr sonst noch empfehlen?