Aufgabe: Erörtern Sie, inwiefern der Prinz von Homburg und Carlos als Figuren vergleichbar sind.

Posted in Allgemein on 9. August 2013 by mahoax

Deutschaufgabe

Two Treatises of Government (dt. Zwei Abhandlungen über die Regierung)

Posted in Allgemein on 9. August 2013 by mahoax

Two Treatises of Government (dt. Zwei Abhandlungen über die Regierung)

Two Treatises of Government

Exkursion „Bonn – ein Vergleich zwischen Nordstadt und Südstadt“

Posted in Allgemein on 9. August 2013 by mahoax

Exkursion „Bonn – ein Vergleich zwischen Nordstadt und Südstadt“

Exkursionsprotokoll

Englische Bindewörter

Posted in Miscellaneous on 9. August 2013 by mahoax

Bindewörter („linking words“)

Aufzählungen/Hinzufügungen:

  • besides* = außerdem
  • in addition also = außerdem
  • another result of ….. is, that…. = Eine andere Folge von…. ist, dass….
  • after all = schließlich
  • otherwise = ansonsten, andernfalls
  • moreover = außerdem
  • Firstly,… = Erstens…
  • next = als nächstes…
  • eventually = endlich, letztendlich, schließlich, letzten Endes
  • to begin with= erst mal, zunächst, vorab

 

 

Gegenüberstellungen:

  • on the one hand…. On the other hand = Einerseits….. andererseits….
  • whereas = (während), wohingegen

 

 

Schlussfolgerungen:

  • one can assume (, that) = man kann annehmen/vermuten (, dass)

  • it can be assumed (, that) = man kann annehmen/annehmen vermuten (, dass)
  • in conclusion = als Schlussfolgerung daraus, zum Schluss, schließlich
  • it is obvious that = es ist offenstichlich, dass

  • all in all = alle in einem
  • in my opinion = meiner Meinung nach
  • in spite of* = trotzdem, obwohl
  • even so = trotzdem
  • that’s the reason why = das ist der Grund warum
  • even though = auch, wenn
  • overall = allgemein, umfassend, insgesamt
  • finally = schließlich, letztlich, zum Schluss
  • From my point of view… = von meinem Gesichtspunkt aus
  • To my mind… = Meiner Ansicht nach…
  • generally speaking… = Allgemein gesagt…
  • for this reason = aus diesem Grund, damit, deswegen
  • If you ask me… = Wenn sie mich fragen…
  • I believe, that… = Ich glaube, dass…
  • I’m convinced, that… = Ich bin (davon) überzeugt, dass…
  • apart from = abgesehen von, ausgenommen, außer
  • apart from that = ansonsten, davon abgesehen
  • thus = auf diese Weise, dadurch, deshalb, folglich, demnach, so, somit
  • personally I think, that… = Ich persönlich denke, dass…

 

 

Zeitangaben:

  • until = bis
  • previously = bevor
  • before* = vorher
  • after* (that) = (da)nach, nachdem
  • a year earlier = ein Jahr davor
  • in the previous year = ein Jahr bevor
  • a year later = ein Jahr später/danach
  • during = während(, bei)
  • while = während, solange
  • as = während
  • at the same time = zur selben Zeit

  • simultaneously = zur selben Zeit

  • nowadays =heutzutage

  • since = seit, seitdem

  • as long as = so lange

  • recently = seit kurzem

  • as soon as = sobald

  • when = als, wenn

  • whenever = jedes mal, wenn

  • in the meantime = in der Zwischenzeit, bis dahin

 

 

Grund/Ursache:

  • so that = sodass, damit

  • because = weil, wegen

  • there are = es gibt

  • because of + Noun |+ing (Gerund) = wegen

  • due to + Noun |+ing = wegen

  • consequently = als Folge(n) daraus
  • as a result = als Folge(n) daraus
  • this is/was why = deswegen

  • therefore = deswegen
  • besides* = außerdem, ansonsten
  • only = nur
  • just = nur
  • even= sogar, überhaupt
  • this led to… = dies führte zu…
  • this resulted in…=dies resultierte/endete in…

 

 

Widerspruch/Einräumung:

  • but = aber, allerdings
  • butforallthat = dennoch, trotzdem, trotz alldem
  • last but not least = nicht zuletzt

  • still = nach wie vor, immernoch, dennoch, aber
  • although = obwohl, trotzdem, wenngleich
  • nevertheless = nichtsdestotrotz, trotzdem, dennoch
  • however = allerdings, jedoch, wie auch immer
  • though = aber, jedoch, dennoch, obwohl
  • neither….nor = weder….noch
  • either…..or = entweder…oder
  • furthermore = außerdem, weiterhin, darüber hinaus, des Weiteren, zudem
  • despite = trotz
  • on the contrary = im Gegenteil
  • especially = besonders, insbesondere
  • particularly = besonders, vor allem, insbesondere
  • above all = vor allem, darüber hinaus, zumal
  • mainly = vor allem, hauptsächlich
  • anyway = trotzdem
  • according to…=nach/laut/gemäß/zufolge…
  • instead of* = anstatt, statt
  • probably = wahrscheinlich, vielleicht, eventuell
  • as/because/since = da
  • for example = zum Beispiel
  • for instance = zum Beispiel, beispielsweise
  • in comparison to… = Im Vergleich zu…

* Gerund can be used after these words.

CrossFit exercises and workouts

Posted in Training on 23. Mai 2013 by mahoax

http://www.crossfit.com/cf-info/faq.html#WOD0

2-week-beginner-cf-program

CrossFitBodyweightWorkoutResourcev2.0

Week 1

Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Day 3: 20 lunges, 10 push-ups (5 rounds)
Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 5: Rest day!
Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (keep a record of your time. I have THIS app for my iPhone, but you could just use plain pen and paper and do just fine!)
Day 7: Run 1 mile for time

Week 2

Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 11:  Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 12: Rest day!
Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time

Week 3

Day 15: 20 lunges, 10 push-ups (5 rounds)
Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 19: Rest day!
Day 20:  50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)
Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)

Week 4

Day 22: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 23: 100 air squats, for time
Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 26: Rest day!
Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)
Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks
Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:

*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each
*100 jumping jacks
*jump rope for 1 minute
*25 sit-ups

http://cleaneatsinthezoo.com/index/30-day-at-home-crossfit-challenge-workouts/

Week One

Day 1: 20 walking lunges, 10 push-ups, 25 jumping jacks (4 rounds)

Day 2: 10 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

Day 3: 25 air squats, 10 sit-ups, (4 rounds)

Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes)

Day 5: Rest Day

Day 6: Ten vertical jumps ( crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 7: Run 1 mile, for time, followed by 100 jumping jacks

Week Two

Day 8: 10 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

Day 9: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats

Day 10: 20 walking lunges, 50 jumping jacks (4 rounds)

Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes

Day 12: Rest day

Day 13: 15 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 14: Run 1 mile, for time, followed by 100 jumping jacks

Week Three

Day 15: 15 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

Day 16: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats

Day 17: 30 walking lunges, 50 jumping jacks (4 rounds)

Day 18:  Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes

Day 19: Rest day

Day 20: 15 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 21: Run 1 mile, for time, followed by 100 jumping jacks and 20 sit-ups

Week Four

Yes, this final week lasts 9 days. No, I’m not sorry. Because when you’re done, you’re gonna look at yourself in the mirror and say, “I did it!!!” And your muscles will thank you. Remember: Reduce reps if needed, or increase reps if desired! Be ready for Day 30: It’s a doozy!

Day 22: 15-20 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 90 second plank, 90 second side plank (both sides) (3 rounds)

Day 23: 20 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 24: 100 air squats, 100 jumping jacks for time

Day 25:  Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes

Day 26:  Rest Day

Day 27: Run 1 mile, for time, followed by 30 sit-ups

Day 28: Leap forward (jump as far as you can with both feet) 20 times (3 rounds)

Day 29: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 10 push-ups, 10 sit-ups, 15 air squats

Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:

*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*15 sit-ups, 15 air squats (5 rounds) — or up the reps to 20 each
*150 jumping jacks
*jump rope for 1 minute
*20 vertical jumps
*10 burpees

http://cleaneatsinthezoo.com/index/level-2-30-day-at-home-crossfit-challenge-workouts/

 

Here’s 92 Crossfit workouts (good for the home, the gym or while traveling), and no equipment required:

  1. 10 rounds of 10 second “L” sits off the floor
  2. “Susan” – 5 rounds for time:  Run 200m, then 10 squats, 10 push ups
  3. Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
  4. 10 Rounds for time:  10 burpees, 100 m sprint
  5. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
  6. 3 Rounds for time:  10 Handstand push ups, 200 m run
  7. 6 Rounds for time:  10 push ups, 10 air squats and 10 sit ups
  8. 10 rounds for time:  10 push-ups, 10 squats, 10 sit ups
  9. 10 rounds for time:  10 push-ups, 100m dash
  10. 5 rounds for time:  10 push-ups, 10 hollow rocks, run 200 meters
  11. 10 rounds:  10 push-ups, 10 squats
  12. 10 rounds for time:  10 hand-release push-ups, 10 v-sits, then 10 squats
  13. 10 rounds for time:  10 sit ups, 10 burpees
  14. 4 Rounds for time:  10 vertical jumps, 10 push ups, 10 sit ups
  15. 5 Rounds for time:  10 vertical jumps, run 400 meters
  16. 10 rounds for time: 10 walking lunges, 10 push-ups
  17. 10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)
  18. 100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats
  19. For time complete 100 air squats
  20. For time complete 100 burpees
  21. For time:  100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
  22. For time:  100 push ups
  23. 10 to 1 ladder:  Burpees and Sit ups
  24. 10 to 1 ladder:  sit-ups/pushups and a 100 meter sprint between each set.
  25. 10 sets of:  30 second handstand hold followed by holding for 30 seconds at bottom of squat
  26. 10 x 50 meter sprint (rest is 2 minutes between sprints)
  27. 3 Rounds for time:  20 jumping jacks, 20 burpies, 20 air squats
  28. 4 Rounds for time:  20 ab mat sit-ups, 20 push-ups, 400 meter run
  29. For time complete 200 air squats
  30. For time complete 250 jumping jacks
  31. 3 Rounds for time:  Run 1/2 mile, then 50 air squats
  32. 5 Rounds:  3 vertical jumps, 3 squats, 3 long jumps (rest as needed)
  33. 3 Rounds:  30 push ups, 30 second handstand
  34. 5 Rounds:  30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
  35. 5 rounds:  30 second handstand, 60 second squat hold ( at the bottom of the squat)
  36. 3 x 20 tuck jumps, followed by 3 x 30 second handstand holds
  37. 3 rounds for time:  400m run/sprint followed by 30 air squats
  38. 4 sets x 25 jumping squats
  39. 3 rounds for form/technique:  5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump
  40. 20 rounds:  5 push ups, 5 squats, 5 sit ups
  41. 10 Rounds:  5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!).
  42. 5 Rounds:  200 m dash (rest is the length of time it took you to complete the previous 200m dash)
  43. 50 air squats x 5. Rest equal amounts as it took to do each 50.
  44. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
  45. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
  46. 5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)
  47. 7 rounds for time:  7 squats, 7 burpies
  48. air squat x 10 push up x 10 sit up x 10 3 rounds for time
  49. Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time
  50. bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
  51. Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.
  52. Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
  53. Do Tabata Squats with eyes closed.
  54. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
  55. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
  56. Handstand 30 seconds and 10 squats, 8 rounds.
  57. handstand 30 seconds and 20 air squats, 5 rounds.
  58. handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
  59. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  60. handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
  61. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
  62. Handstand to Jack-Knife to vertical jump. 30 Reps.
  63. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
  64. If you cannot do “man’s style” do your pushups from the knees. After that do 100 air squats for time.
  65. Invisible Fran…21-15-9 of air squats and push ups for time.
  66. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
  67. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
  68. Run 1 mile and do 10 push-ups every 1 minute.
  69. Run 1 mile for time.
  70. Run 1 mile with 100 air squats at midpoint, for time.
  71. Run 1 mile, lunging 30 steps every 1 minute.
  72. Run 1 mile, plus 50 squats-for time.
  73. Run 1 mile, stopping every minute to do 20 air squats.
  74. Run 1 minute, squat 1 minute 5 rounds.
  75. run 200 meters, 50 squats, 3 rounds
  76. run 400 meters, 50 air squats. 4rounds.
  77. run 400m air squat 30 hand stand 30 seconds 3 rounds for time
  78. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  79. spend a total of 3 minutes in a handstand.
  80. Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
  81. Sprint 100 meters, Walk 100 meters, 10 rounds.
  82. sprint 100m 30 squats…8 rounds.
  83. Sprint 200m and do 25 push ups, 3 rounds.
  84. sprint 50 meters, 10 push ups. 10 rounds.
  85. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
  86. Tabata Push-ups.
  87. Tabata squats and tabata pushups.
  88. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
  89. Test yourself on a max set of push ups…tight body chest to the floor…full extension!
  90. Walk 100 meters on your hands, even if it is 2 meters at a time.
  91. 10 Rounds for time:  Run 100 meters, then 20 air squats
  92. 4 Rounds:  Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters

http://www.daimanuel.com/2011/07/25/no-equipment-no-problem-92-crossfit-workouts-without-equipment/

 

44 great bodyweight exercises

Posted in Training on 23. Mai 2013 by mahoax

How to Squat

Posted in Training on 3. Januar 2013 by mahoax

What Are Squats? Bend through your knees with the bar on your back until your hips come lower than parallel. Once your hip joint is lower than your knee joint you Squat up again. Here’s a free video where I show and explain proper form on Squats:

This article deals with the low bar Squat – bar low on your upper-back. The reason StrongLifts 5×5 uses the low bar Squat is that it’s THE Squat version where you can use the most weight. More weight means more strength and thus more muscle gains since muscle size is directly related to strength.


Why Should You Squat?
Every muscle works when you Squat: your legs move the weight, your abs & lower back stabilize it, your arms squeeze the bar, etc. The Squat is NOT just a leg exercise, it’s a full body exercise. That’s why you’ll do it 3x/week on StrongLifts 5×5. As a result, here’s what you can expect…

  • Build Muscle. Muscle size is directly related to strength. That’s why the best bodybuilder ever,  Arnold Schwarzenegger, could Squat close to 500lbs. Getting stronger at Squats is the fastest way to gain muscle.
  • Gain Strength. Squats strengthen your legs by working them through a full range of motion. This helps all sports but also daily activities. No more bending over to pick up an object, you can just Squat.
  • Gain Flexibility. Squats are proof that weight training doesn’t make you inflexible. You need flexibility to Squat, and regular Squatting will help you maintain that flexibility. Especially if you sit a lot at work.
  • Strengthen Your Knees. Unlike what ignorant people will tell you, Squatting CORRECTLY will strengthen your knees by strengthening their surrounding muscles. Many of my SL Members got rid of knee pain by doing Squats. Read the success story of SL Member Michael.


Won’t Squat Blow My Knees?
If you do them wrong for months, they will. Just like any other weight training exercise (or movement!) will get you injured if you do it wrong long enough. Many idiot personal trainers and „highly educated“ (but dumb) doctors will tell you to do half Squats to keep your knees safe. This is the WORST advice ever – you’ll HURT your knees if you do what they say.

Here’s why: your knee joint is strongest in a fully flexed/extended position, not the positions in-between. On top of that, partial Squats only strengthen your quads, not your glutes and hamstrings. That will result in muscle imbalances and injuries. Half reps are also less effective for strength and muscle gains.

If you use common sense, you’ll see that Squatting parallel is the logical thing to do. Here are some examples to get you on the right track…

  • In many parts of the world, Squatting deep is „normal“ and people do it a lot. As an example, watch this video of the Asian Squat.
  • Babies sit in the bottom Squat position all the time without injuring their knees. The fact that most guys lose this ability over the years, doesn’t mean that Squatting parallel is bad for your knees.
  • Thousands of weightlifters Squat deeper than described here and with heavier weights than most guys will ever handle. Nonetheless, weightlifting has the lowest rate of injury compared to any other sport.

I also invite you to read the success story of SL Member Michael who had the worst knee pain ever until he finally started to do the Squats I describe here.


How to Avoid Injuries.
Always Squat in a Power Rack. Set the safety pins so they can catch the bar would anything go wrong. The rest is technique – start light, add weight gradually, and remember form always comes before weight.


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.

  1. Set the bar in the Power Rack at about mid-chest level.
  2. Position your feet directly under the bar.
  3. Squat under the bar and put it on your back.
  4. Tighten everything and Squat up to unrack the bar.
  5. One step back with one leg, one step back with the other leg.

Squat.


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.
  • Tight Upper-back. Bring your shoulder-blades together. Tightening the upper-back gives the bar a solid base to rest on. Remember your back supports the weight, not your hands.
  • Foot Stance. A narrow stance doesn’t work for the low bar Squat because your belly will be in the way of your legs. Heels should be shoulder-width apart.


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.

  • Push Your Knees Out. Same as for the way down: don’t let your knees buckle in. Push your knees out as you Squat up.
  • Squeeze Your Glutes At The Top. Power comes from the glutes. Squeeze them hard as you lockout the weight. It will also keep your lower back safe.

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. Check StrongLifts 5×5 for a Squat focussed training program that results in fast muscle and strenght gains.

URL: http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/ (accessed January 3, 2013)