Understanding the Importance of Proper Form

When it comes to strength training, squats, lunges, and deadlifts are three of the most effective exercises for building lower body strength. However, if not performed correctly, they can also be hazardous to your health. In this article, Jason Berkes will guide you through the proper form and technique for each exercise, as well as provide tips on how to avoid common mistakes.

What are Squats?

Squats are a compound exercise that work multiple muscle groups, including the quadriceps, hamstrings, glutes, and core muscles. “They involve lowering your body down into a seated position and then standing back up” – Jason Berkes’ said.

How to Perform Squats Safely

1. Start with your feet shoulder-width apart: Stand with your feet shoulder-width apart, toes pointing forward or slightly outward.
2. Keep your back straight: Maintain a straight back and engage your core muscles to support your spine.
3. Lower your body down: Slowly lower your body down into a seated position, keeping your weight in your heels.
4. Keep your knees behind your toes: Make sure your knees do not extend past your toes.
5. Stand back up: Push through your heels to stand back up to the starting position.

Common Mistakes to Avoid

• Letting your knees extend past your toes
• Rounding your back
• Not engaging your core muscles

What are Lunges? – Do this after Squats

Lunges are another compound exercise that target the quadriceps, hamstrings, glutes, and core muscles. They involve stepping out with one foot and lowering your body down into a lunge position.

How to Perform Lunges Safely

1. Start with your feet together: Stand with your feet together, take a large step forward with one foot.
2. Keep your front knee behind your toes: Make sure your front knee does not extend past your toes.
3. Lower your body down: Slowly lower your body down into a lunge position, keeping your weight in your front heel.
4. Keep your back straight: Maintain a straight back and engage your core muscles to support your spine.
5. Push back up: Push through your front heel to stand back up to the starting position.

Common Mistakes to Avoid

• Letting your front knee extend past your toes
• Not keeping your back straight
• Not engaging your core muscles

What are Deadlifts?

Deadlifts are a compound exercise that target multiple muscle groups, including the quadriceps, hamstrings, glutes, and core muscles. They involve lifting a weight from the ground to hip level.

How to Perform Deadlifts Safely

1. Start with your feet shoulder-width apart: Stand with your feet shoulder-width apart, toes pointing forward or slightly outward.
2. Keep your back straight: Maintain a straight back and engage your core muscles to support your spine.
3. Bend at the hips and knees: Bend at the hips and knees, keeping your weight in your heels.
4. Grip the weight: Grip the weight with your hands shoulder-width apart.
5. Lift the weight: Lift the weight up to hip level, squeezing your glutes and pushing your hips back.
6. Lower the weight: Lower the weight back down to the starting position.

Common Mistakes to Avoid

• Rounding your back
• Not engaging your core muscles
• Letting the weight swing or jerk

By following these guidelines and tips from Jason Berkes, you can perform squats, lunges, and deadlifts safely and effectively, and achieve your strength training goals.