The Bar “Belle” Basics: The Squat
Fitness Uncategorized

The Bar “Belle” Basics: The Squat

It was only after my time in pageantry that I started to appreciate the use of the Olympic bar. The great thing is: it is possible to work out different parts of your body with only the use of the bar.

Out of all the things that initially intimidated me in the gym, the Olympic Bar rack definitely topped my list. My comfort zone would usually lie in using the machines or lifting light weights. It was only after my time in pageantry that I started to appreciate the use of the Olympic bar. The great thing is: it is possible to work out different parts of your body with only the use of the bar. There is no need to feel overwhelmed with different machines. Start with these simple, calorie burning exercises.

BASIC BARBELL SQUAT

Why I love it: It’s AMAZING! It helps make your entire body strong (muscles and bones), works your hips and legs (and burns a lot of calories!).

Preparation: If you are new to this, start with just the bar. On the squat rack, stand facing the bar. Grab the bar by positioning your arms a little wider than your shoulders. (Depending on your flexibility, this might be hard so you may widen the grip to a comfortable level.  Step under the bar, and place the bar on your rear deltoids. Space your legs a little wider than your shoulders. 

Rear deltoids

STEP BACK, FLEX YOUR CORE.

Breathing: Breathing properly will definitely help you in this activity. Before squatting down, INHALE. Squat down, and EXHALE only when you have gotten back up.

Squat Neutral

Activity: Imagine yourself sitting on a chair.

INHALE. With a neutral posture, move at your hips and push your butt back, and push your knees outFeel like you are sitting on a chair. Knees must never go past the feet.

Squats Down

Squat until your hips are lower than your knees. Flex your core, press your feet (including toes) on the ground. Press back up using your legs and squeeze your butt. Feel those glutes. EXHALE.

Repeat.

Don’t forget to keep your core tight to avoid injury.

While learning basic form, I would suggest doing 3-4 sets of 10-12 repetitions each.

Thank you so much Pablo’s Bootcamp in Metropolitan Club for allowing me to use your gym. Thank you Pinch Fitness / Instagram: @pinchfitness for my beautiful top and bottom.
Thank you to the most awesome photographer Matt Lee ( Website | Facebook | Instagram: @mattleeshoots )

Jam is a financial advisor by day, professional singer by night and gym rat anywhere in between. As a challenge from her brother, she lifted her first set of weights in 2008 and never looked back. A former Miss Makati-Tourism 2008 and Bb. Pilipinas 2013 Candidate, she believes that a fit body is not just made from breaking a sweat, but also by making fit choices in the kitchen (with the occasional cheat day.) "I thank you."

Leave a Reply

Your email address will not be published. Required fields are marked *