Today we'll talk about squats in a crossover - a multifunctional trainer that allows you to pump the muscles of the whole body. What girl doesn't want to have a firm and beautiful ass, as well as slender and embossed legs? But at the same time, not everyone likes heavy exercises with a barbell, or wants a banal variety. By the way, men are also happy to be engaged in a crossover, and appreciate it for the widest potential of possibilities and types of load. Well, first things first!
What is a crossover?
The crossover is one of the basic devices in any gym, and it looks completely unassuming. It is a block frame (2 metal racks), complete with traction blocks - upper and lower. Weights can be adjusted to suit the level of fitness of the athlete. The simulator is also equipped with special cables, various handles, a crossbar. It is characterized as a power device.
The athlete sets the desired weight, selects the handle, takes the starting position. Then, through the effort of the target muscle group, he pulls the blocks in the right direction and at a certain angle, as a result of which they move up and down inside the frame.
Translated from English, the word "cross over" is translated as "through everything." Literally, this means that the simulator allows you to train the whole body, and this is its multitasking.
Crossover squats with a lower block are one of the best ways to load your lower body: your hips and glutes. At the same time, the device performs the function of support, which means that the athlete will not spend additional forces on balance control. The training will turn out to be of high quality and aimed specifically at the target muscles.
The Benefits of Crossover Squats And disadvantages
Squats in the block require huge energy costs, because they are almost in no way inferior to exercises with a barbell. Their effectiveness becomes apparent after 2-3 weeks of classes. Let's take a look at the benefits of these squats:
- There is a high-quality correction of the muscle relief;
- Their active growth begins;
- The athlete can control the load due to the ability to change the weight. Thus, the crossover is suitable for both beginners and experienced weightlifters.
- Due to the ability to use the minimum weight, the device can be used for warm-up in front of a power complex or during the rehabilitation period after injuries;
- Thanks to the large amount of equipment (crossbars, handles, handles, ropes), a huge variety of exercises opens up for the athlete;
- In the crossover there is no risk of losing balance and falling, dropping the projectile on your leg, which means that your training will be safe;
- With the right choice of exercises, you can minimize the stress on your back and knees during squats. This point is especially important for athletes undergoing rehabilitation after injuries and sprains.
The crossover has a drawback, but it is only one - the device cannot be built on your own at home. You will either have to purchase an exercise machine from a sports store or visit the gym.
Contraindications for squats in a crossover are any conditions incompatible with physical activity, as well as a basic list: inflammation, pregnancy, heart attack, stroke, exacerbation of chronic diseases, after abdominal surgery, heart problems, active varicose veins.
What muscles work during squats
A little later, we will look at the squat technique in the crossover with the lower block, but first we will analyze which muscles are involved in this:
- Gluteus maximus - works to the fullest;
- Quadriceps - secondary priority;
- Calf - slightly;
- Press - insignificantly.
Execution technique and typical mistakes
So, let's find out how to do squats in a block machine:
- Be sure to warm up to prepare the target muscles for the load;
- Set your working weight, we recommend that beginners choose the minimum;
- Choose a handle, keeping in mind that it is easiest to work with a straight handle;
- Starting position - legs shoulder-width apart, shoulders lowered, shoulder blades brought together, press tense, handle in hands with a straight classic grip.
- You need to rest on the floor with your heels, transferring your body weight to them;
- Toes and knees are pulled apart and point to one side;
- Your back should remain straight during all stages of the rope squat in the crossover.
- Hands and back are not involved in the work!
- As you inhale, start a squat, while the knees, in fact, remain in one place, and the butt is pulled back. The back is straight! The muscles of the buttocks and abs are tense;
- You can squat to parallel with the floor (hips and knees form an angle of 90 degrees) or lower, to the maximum, while the knees seem to look up;
- As you exhale, with an explosive effort of the hips and buttocks, rise up to the starting position. This may cause the body to tilt back slightly. Remember the weight transferred to the heels.
- You should feel every centimeter of your buttocks - they are the ones that take the main load.
The block squat technique is not the easiest and requires knowledge of the nuances. We recommend at first to ask an experienced athlete or coach to "put" you an exercise, to check the correctness of the squat.
Beginners should do 15-20 squats with a minimum weight of 2-3 sets. Advanced athletes do the same number of repetitions, but with an increased load and bringing it to 6-8 sets.
- Watch your breathing - at the moment of the highest tension, on the rise, exhale, on the lowering - inhale.
- Control the position of your back - in no case round it. So you will steal the load from the buttocks, and if you have problems with your back, aggravate their course;
- Only work your glutes and hips. The upper body is simply holding onto the crossover and does nothing to help the squat.
Now you know how to do deadlift squats. From now on, your workout will become even better and more interesting. Remember the multifunctionality of the crossover. The simulator allows you to pump not only the lower body, but also the upper one, as well as to combine the load. For example, doing squats in a crossover with an overhead block will build your arms and shoulders. We recommend that you separately study the entire list of exercises that can be done in a crossover and start practicing them. Just don't try to cover all muscle groups in one day. It is wiser to work out the lower zone one day, and the upper one the next. Remember, the key to successful training is a balanced program and well-chosen exercises!
