What is it like to squat to 300 kg?

In strength exercises, the squat is a complex, full-body exercise that works the thighs, hips, and hamstring muscles while strengthening the bones, ligaments, and tendons that cross the lower body. Squats are considered essential exercises for building leg and hip strength and girth, as well as developing core strength. In isometric contractions, the lower back, upper back, abdominal, and trunk muscles, as well as the intercostal muscles, as well as the shoulders and arms, are essential for this exercise when squatting in the correct way.

The squat is a competitive lift in a powerlift.

I squatted 380 kg at the IPF Asia International Powerlifting and Bench Press Championships held in Hong Kong last Saturday, although the weight of 380 kg is already very good for my usual training, and 400 kg is just around the corner, but in order to keep my strength to break the overall record, this squat took a more conservative approach.

Returning to the topic, the 300kg squat has always been a difficulty for domestic powerlifting trainers, and many people are confused, whether strength training has anything to do with race, and why are there so many foreign masters? Here I would like to use my actual experience to tell you that the experience of squatting 300 kg is: powerlifting training has nothing to do with race.

The development time of the domestic powerlifting movement is still too short, the accumulated heritage and foundation are not deep enough, and insisting on the powerlifting movement is a long and arduous road, on this road to constantly dispel the self-denial, but also to remain humble at all times, but I hope that no matter how difficult this road is, all brothers and sisters can continue to persevere, so that there will be more outstanding Chinese powerlifting players in the high-level arena in the future, and I will continue to train hard, Living up to everyone's expectations of us powerlifting trainers. <>

The first squat after the humerus fracture and the steel plate was taken, counting the weight of the barbell, I could only squat 40kg (the weight that girls can do, I wanted to cry at the time), and after half a year, I could do a group of 100kg, and my wish for 19 years was 120-140kg, come on.

It's best not to exceed 3 times your body weight, 1 times your weight is qualified, 2 times is excellent, just do a few more groups! There is no need to 3 times, it is not good for the body at all, it is too much!

Squats of 300 kg are masters. If the squat is three times the body weight, it is a master. Introductory powerlift. I weigh around 80 and the limit is 170 kg. Seven or eight years of fitness. The strength is average.

Squat 300 kg is basically the leader in China, 400 kg belongs to the world's top level, Magic Mountain can squat 460, and the world squat record seems to be more than 500.

It's the same feeling as squatting in the toilet for a long time.

Full squat 80 kg group can do 7 limits. Being able to squat this weight can basically say goodbye to many other sports. For example, I like football and volleyball.

I'm a rookie, and I'm trying to get dizzy when I get a hundred kilograms.

I just want to ask if a single-legged bodyweight squat can achieve a level of exercise equivalent to the squat's own weight due to the lack of equipment?

I've been practicing for more than a year, 120 kg can be done once, usually 100kg is a group, 300 kg is a powerlifter, I don't dare to think about it...

It's been almost two years of fitness, and it's not even 300, so I really think it's a rookie.

There are few 300 kilograms in China, and it has been seen that most people are unlikely to squat more than 500 pounds (about 225 kilograms).

Squats to 300 kg are definitely masters.

300 kg? Bodybuilders probably can. Don't think about fitness.

Two hundred pounds should be my limit.

Up to 177 kg. I rarely weigh a lot.

The core is very hard, the barbell is painful, and 200 is not difficult for many people with a large weight. Brother does

If you squat with a power lift, you should be able to 200kg (I haven't actually squatted).

When I squatted, it felt like a century long, and I was especially afraid of suddenly kneeling.

If you go down enough, you don't feel much when you stand up.

After squatting, the core is very tired, and the waist and upper back react strongly the next day.

Benefits of squats:

The way to train your legs is to train your lung capacity.

Improves key cavity heart function. It can be said that the degree of development of the thigh muscles is directly proportional to the lung capacity and heart function.

The deeper you squat, the greater your lung capacity and the stronger your heart function. Obviously, the lung capacity of the lower half squat is greater than that of the upper half of the squat.

Vertical squats with heavy shoulders require more lung capacity and stronger heart function than other squats (deadlift bar dumbbell squats, hand-rest barbell squats, and squats). Because the barbell is pressed vertically above the heart.

The main reason why the press is larger than the squat press is that the lung capacity required for the press is small, about 1 2 of the squat, and the pressure on the heart is also small, so the amount of press is 2 times the amount of squat. But the knee joint when pressing.

The moving distance is large, which affects the force on the thigh. Elbow joint during bench press.

The moving distance is also larger, which affects the force on the upper arm. So the press press is similar to the bench press.

Squat is an indispensable action in fitness, many people even regard squat as the most important action in fitness, squat can not only train our lower limb strength, but also can be enough to train many muscle groups in our body, and how to improve squat, is also what everyone is concerned about, many people ask, how can squat reach 200kg? Next, we will debunk the myths for you.

We all know that Sakura Lao, our legs play a vital role in squats, and they are also the main power output points in our squats, so in this way, training legs is the key to squats, so what else can we do in addition to squats? I would like to recommend a few actions to everyone.

Movement 1: Assist squats.

Action essentials: This action requires us to use a special barbell, there are two handles in the middle of this barbell, we can train by pulling the two handlebars at the beginning of the action, this action is compared with the general squat, the advantage is that we do not need to rely on the arm to control the balance of the barbell, and can focus more on the force of the legs.

Movement 2: Instrument leg lift.

Action essentials: Lie on the leg press bench, back close to the stool, feet on the pedal, kick up at the beginning of the action, the advantage of the leg press is to be able to focus on different parts of our legs by changing the distance between our feet and the degree of opening of the toes.

Some people may say that they can practice squatting exercises and not pursue weight. Maybe you're more important to everyone, but at least some people want to. While there is a big difference between strength training and bodybuilding training, there is no absolute limit.

For bodybuilding trainers, excellent strength is a solid foundation for bodybuilding. When there is enough strength, it is suitable for higher-level bodybuilding training skills. The power is pursuing itself heavier.

First, select a weight range

Everyone should have such a clear concept that loads below 6RM are the weight-bearing segment of strength intensity, 8-12 RM is often said, but the biggest benefit is that the muscle fat is great, not the power gain. So if you want to increase the weight, first adjust the training load interval. There is no more than one group of powers, 3 to 5 are more suitable for each group.

Second, control your breathing

A lot of training must be skillful in controlling your breathing, and it is difficult to affect larger weights, you can try tile breathing. Tile breathing can be simply summarized as "holding your breath and exerting force".

Third, the stretch reflex

1.Fleshy training using muscle traction can be tried, i.e., the control speed is fast and the energy of the muscles is pulled by the energy to increase the contractility of the muscles.

2.Stop crouching.

In contrast to the previous section, for some trainers who use traction, they can practice time-outs, at least 1 to 2 seconds, at least 1 2 seconds, at least 1 2 seconds, at least 1 2 seconds. Remember, stay tense and don't relax during this time. Try it, you can't kneel down your daily weight this way, so you need to lose 80 of your daily body weight.

This training cuts traction during training and increases the absolute contraction of the muscles.

Fourth, plan to "fine-tune".

1.Add training frequency.

Bodybuilding training "dominates the domestic fitness environment, and many people will use multi-differentiation training, and what is common is that each training cycle is a week. But in reality, most cases can fully recover for 2-3 days. If you want to improve the strength of the squat, you can try to increase the frequency of the squat, don't die, a cycle, you can adjust it to three to five days.

2.The expansion group is intermittent.

Because loads below 6RM are large in weight and heavier, the energy** is mainly phosphoric acid energy, which requires a longer recovery time, so it can be extended to 3-5 minutes, which is indeed more than three minutes for phosphate power supply systems. Restores more than 90% of energy.

When practicing squats, if you want to squat heavier and more explosive, then you must straighten your body when squatting, and the whole squat must be in place, and the action must be slow, not too fast, so that there is no strength, let alone gravity.

At first, be careful not to practice squats too many times, and take a break at intervals so that you can recover.

Now 120 kg, what level? I think if you say how do you do this? You can ask someone about it, it's all so heavy.