Summary of Fred Stellabotte & Rachel Straub's Weight Training Without Injury

Please note: This is a companion version & not the original book. Book Preview:

#1 The squat is a fundamental movement that is also one of the best exercises for increasing physical strength. It causes movement at multiple joints, and therefore strengthens and shapes major muscle groups. However, it can be dangerous if done incorrectly.

#2 Squat to 90 degrees, and do not go below this point. Forward knee movement beyond the forward movement of your torso is dangerous and should be avoided.

#3 The most vulnerable joint during squatting is the low-back, so special care must be taken to avoid unnecessary spinal movements. However, depending on your anatomical structure, slight forward movement of your chin past your toes may be unavoidable.

#4 To target your quads and glutes, do a 90-degree lunge. Avoid forward movement of your front knee that exceeds the forward movement of your torso. Keep your knees forward and aligned with your feet.

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