Here is how you can perform the squat with proper form:
- Stand with your feet shoulder-width apart.
- Point your toes slightly outward and keep your back straight.
- Place the bar on the back of your shoulders.
- Inhale and squat down until your thighs are parallel to the ground and keep your back straight throughout (perform deep squat for advanced lifters, the deeper the better for enhanced mobility).
- Push through your heels and return to the starting position.
Go heavy with the squats and aim for 5-7 reps per set.
Targeted Muscles: Hamstring, glutes, core, lower back, forearms.
The deadlift is probably one of the top exercises that few runners are doing due to the fear of injuries. However, the truth is, you will be injury free if you perform the deadlift with proper form and gradually add weights to the bar. On the other hand, if your form is poor, you will face injuries from any exercises, not just the deadlift.
As the deadlifts strengthen the hamstring, glutes, and back, runners can benefit by having improved posture, stability, and overall strength. Maintaining an upright posture is vital for the long-distance running, preventing injuries, and improve performance on hills.
If you have not performed the deadlifts before, it’s time to incorporate the deadlifts into your training routine. Here’s how: