Sport is one of the most important activities in a person’s life. Daily sports exercises and a healthy lifestyle guarantee excellent health and a beautiful, toned body. Many people exercise at home, forgetting that such an attitude can lead to poor results and increase the likelihood of injury.
This article will talk about a common set of exercises, such as squats. Squats themselves are one of the best types of exercise because they can engage muscle groups throughout the body. Squats are equally useful for both men and the female half of humanity.
Benefits of squats
The main exercise - squats with dumbbells - helps to tighten the inner and outer parts of the buttocks and thighs. The exercise itself is not complicated, which helps to ideally work several muscle groups at the same time. In addition to physical stress on muscle tissue, squats can help men get beautiful, toned and strong legs.
For women, performing exercises related to squats will give them a soft, easy gait and an attractive shape of their legs. In addition, by performing regular squats with dumbbells, the problem of excess weight will no longer exist for girls.
Basic rules for squats
If you want to exercise at home, you should remember: exercise must be done regularly. The number of workouts should not be less than three times a week, especially in the initial stage of training. When performing the main exercise - squats with dumbbells, you need to remember the basic rules:
- while in the starting position, you should keep your back straight;
- feet should be shoulder-width apart, palms with dumbbells facing the body;
- the squat begins, as a rule, while inhaling, while the back remains straight and the pelvis is pulled back;
- lifting should be done while exhaling, until you return completely to the starting position.
It is important to note that when performing the exercise correctly, your knees should be pointing in the same direction as your toes. Otherwise, there may be a possibility of injuring your back. Therefore, following the basic rules when doing squats with dumbbells is of great importance.
Squats to tighten your buttocks
Attractive, toned buttocks are the result of regular exercise. When performing squats (with dumbbells) for the buttocks, girls should consider some important points. The weight of dumbbells should be selected individually; in this case, it is better to trust an experienced instructor.
When performing this type of squats, the muscles of the thigh and back, calf and gluteus maximus, quadriceps and soleus muscles are involved. Additionally, such exercises will help in the fight against cellulite, which is of great importance today.
Plie squats
Plie squats with a dumbbell get their name due to their similarity to a choreographic movement. This exercise is effective for girls who want to get firm buttocks, but at the same time their legs will remain feminine. It is important to note that this type of squat does not engage the quadriceps muscle.
To perform the exercise, you should place your feet significantly wider than your shoulders. The feet should be spread apart approximately 45 degrees. The dumbbell should be taken by the base and placed in front of you. This is what the starting position looks like.
While inhaling, you need to perform a slow squat. The final depth of execution occurs when the parallel between the hips and the floor is reached, when a qualitative stretch of the adductor muscles is clearly felt; as you exhale, you need to bring the body to its original position. The exercise is repeated on the next inhalation.
How to improve your results when performing plie with a dumbbell
When performing plie squats with a dumbbell, you should pay attention to some subtleties that will help you achieve better results. It must be remembered that when performing the exercise, the back should remain straight and the dumbbell should be located close to the body. It is best to perform squats smoothly, avoiding jerks.
In some cases, when encountering plie squats for the first time, it can be difficult to maintain balance while performing the exercise. For confidence and skill acquisition, you can lean against the wall while squatting. Particular attention should be paid to the knees; when squatting, it must be remembered that the direction of the knees must strictly coincide with the direction of the feet. Before performing squats with dumbbells for girls, experienced trainers recommend doing a warm-up.
Sumo squat
Another effective exercise for the buttocks and inner thighs is the sumo squat with a dumbbell. The exercise itself is quite complex due to the involvement of a large muscle group. However, doing it can replace a whole set of exercises. The squat gets its name from the wide position of the legs, reminiscent of the basic stance of a sumo wrestler.
When performing squats with dumbbells for the buttocks, you should strictly adhere to the execution technique. Violating the rules can lead to strained back muscles and injury. In the starting position, your legs should be placed 10-15 cm wider than shoulder width. The back should be straight, and the dumbbell should be held with both hands in a horizontal position by the edges.
When performing squats, emphasis should be placed on the heel. If this is difficult to do during the initial exercise, you can place flat sandbags or barbell weights under your heels. The squat begins while inhaling and is performed until the thighs are parallel to the floor line. Exhaling, you should take the starting position. At the initial stage of training, squats with dumbbells should not be performed more than 10 times.
Exercise to pump up the back of the thighs
To pump up the back of your thighs, as well as work your inner thighs and quadriceps, you can effectively perform squats with dumbbells in your hands. To perform the exercise, you need to take the starting position. Your feet should be shoulder-width apart, with your toes turned out 45 degrees. When squatting while inhaling, the back should be arched, and the depth of execution should be as deep as possible. When exhaling, the body should return to its original position.
When performing the exercise, pay special attention to balance. It is highly undesirable to fall forward; this can reduce the load, but improper muscle function will lead to a painful spasm. Also, do not forget: the wider your legs are, the greater the load will fall on the inner thigh. In the initial stages of training, this can cause increased fatigue. Therefore, it is best to increase the load based on your individual condition.
Exercise with dumbbells on shoulders
A good exercise for working the quadriceps muscles, as well as the buttocks and inner thighs, are squats with dumbbells on the shoulders. In the starting position, you should place your feet shoulder-width apart, with your toes apart by 10-20 degrees. The dumbbells should be held neutral, with their bottom edges resting on the shoulder joints. It is important to note that the angle between the raised elbows and the torso should be strictly 90 degrees.
The technique is typical for all types of squats, but for girls it is better to limit themselves to a light weight of dumbbells. When squatting, the body should remain straight, the abdominal muscles tense, and the pelvis moves back. The squat is performed while inhaling; after holding your breath in the lower position, you rise to the starting position with an exhalation. When lifting, sudden movements are undesirable; you should push off the floor with your heels.
Secrets and tricks for doing squats
Every sport has its own little tricks and secrets that help you get better results when performing. Squats are no exception. For example, when the position of the legs is narrowed, the load on the abdominal and back muscles increases.
If it is difficult to keep your foot on the floor while squatting with a dumbbell between your legs, you can use small pads under the heel area. Their height should not exceed 2 cm, but it should be remembered that getting used to special stands can negatively affect further training.
If you increase the tilt of the body when squatting, the load on the back will increase, thereby reducing the effectiveness of the exercise for the leg muscles. This trick may be suitable for girls who do not want to get masculine limbs as a result of training. For normal functioning of the respiratory system and proper organization of the exercise, the interval between squats should not exceed 1 minute.
Common mistakes when performing squats
In professional gyms under the supervision of a qualified instructor, the risk of performing exercises incorrectly is minimized. At home, squats are best done in front of a mirror so that you can analyze the position of your body, head, and back.
One of the common mistakes when squatting is a slouched back. When performing an exercise, a person concentrates on his legs and the correct rotation of his knees, while completely forgetting about posture. A lowered head while squatting can also create additional discomfort by disrupting the uniform breathing that is important in any athletic exercise.
Beginners, wanting to get quick results, often make a mistake. Many people think that the higher the load, the faster the training effect can be achieved. This opinion is wrong; a premature transition to high load will bring nothing but painful sensations. The body must gradually warm up, the muscles must get used to the work. Therefore, it is especially important to observe the regime and moderation in performing exercises.
Breathing errors
Irregular breathing is also becoming a common mistake when playing sports. When performing squats with dumbbells, you should carefully monitor your breathing; the squat should be performed strictly while inhaling; lifting, accordingly, occurs while exhaling. Movements should be smooth and slow. Beginners should avoid jerking when rising from the bottom position, as hasty squatting will lead to rapid fatigue.
A common mistake among beginning athletes is large intervals between sets of an exercise. When performing squats with dumbbells for men, the normal interval is 1 minute between sets. Women are allowed to take a break of up to 2 minutes between squats.
Finally
To summarize, it is important to note that sport guarantees health, beauty and endurance. However, only if the rules of performing the exercises are fully followed can a decent result be achieved. Before starting training, it is advisable to consult your therapist. A competent specialist will tell you which workouts are suitable for a particular body, so as not to harm your health. A qualified instructor in the gym can help you choose the right exercise program, who will also ensure that the exercises are performed correctly.
Every person wants to be healthy and have a beautiful athletic body. As the old proverb says: “Without effort, you can’t catch a fish out of a pond.” Only with regular training and careful adherence to instructions can you get decent results and excellent health.
Summer is fast approaching, and you haven’t had time to get your figure in order yet? Looking for a way to make your butt rounder and firmer?
Squats with weights (dumbbells) are the best exercise that helps quickly get rid of the “orange peel”, tighten the inner and outer thighs, and pump up the gluteal muscles.
This exercise, if performed correctly, will make your body attractive in just a few weeks, rid it of “looseness” and add attractiveness to your figure.
The main thing is regularity and perseverance. In this article we will analyze the effectiveness of squats with dumbbells as an alternative to the classic version with a barbell.
What muscles work?
When performing this type of exercise for the lower body, many muscles are involved, including:
- quadriceps;
- gluteus maximus;
- upper shoulder girdle;
- hip adductors,
as well as muscles:
- belly;
Thanks to this complex effect on the main muscles of the lower and some of the upper parts of the body, the positive effect of the exercise is achieved in the shortest possible time and the body is transformed literally before our eyes.
Options and technique for performing the exercise
Dumbbell squats have many variations. Let's briefly touch on the most popular of them.
Sumo squats
The position of the trainee's legs resembles the stance of sumo wrestlers - it is so wide. You should strictly adhere to the rules for performing the exercise, since violating them is likely to lead to injuries and sprains.
- legs are placed 15-18 centimeters wider than shoulders;
- dumbbells are held horizontally;
- the emphasis is not on the toes, but on the heel;
- you need to start squats while inhaling, slowly lowering yourself until your thighs are parallel to the floor;
- As you exhale, you should slowly rise to the starting position.
Since this version of the exercise is quite difficult, doing it more than 10-12 times at first is not recommended.
Plie squats
This type of physical activity is ideal for those who want to get elastic buttocks, but not pump up their legs, since during this exercise the quadriceps muscle will not be involved.
- put your feet wide apart, and straighten your arms, holding dumbbells, in front of you;
- in this case, the feet should be located at an angle of about 45 degrees;
- the squat itself is performed while inhaling, slowly, until the maximum load and stretching of the adductor muscles is felt;
- During execution, the hands lie on the legs, near the kneecaps;
- As you exhale, you should rise smoothly.
You shouldn’t do the exercise abruptly; on the contrary, all movements are soft and smooth, which makes it possible to feel how each muscle works.
For the back of the thighs
This training option helps to normalize the back and inner thigh surfaces. During training, watch your balance - if the body is tilted, the load will decrease or will not be distributed correctly, which can significantly reduce efficiency.
We should not forget that the wider the legs are, the more load the inner thigh surface will receive, so adjust the width of the legs yourself, based on your own physical fitness.
The exercise is simple:
- arms along the body;
- the body is straight, slightly bent;
- legs apart, toes pointing to the sides;
- squats - as deep as possible, while inhaling;
- exhaling, you should rise slowly;
- the number of repetitions and approaches depends solely on the physical capabilities of the performer.
With dumbbells on shoulders
This exercise works the muscles of the back, abdomen, legs and arms. Do it like this:
- the toes of the legs apart are separated by 15-20 degrees;
- the edges of the dumbbells are located on the lower edge of the shoulder;
- the angle between the elbows and the torso is 90 degrees;
- squat, trying to keep the buttocks and thighs parallel to the floor;
- after lifting, you should throw your arms up, after which you again take the starting position and repeat the exercise up to 15-25 times in several approaches.
One of the most important aspects of correctly performing squats with weights is selecting the optimal weight of dumbbells:
- for girls, the ideal weight is 3-5 kilos (you can start with 1) for each dumbbell;
- for men - from 8 to 15 (it is recommended to start with 3).
It should be remembered that the closer the legs are to each other, the greater the load they receive. For this reason, beginners should not place them close.
If you tilt your body a little, then most of the load will fall on your back, and a smaller part of it will go to your legs - this trick can be used by those girls who do not want to get overly inflated and masculine legs.
In order not to disturb the rhythm of the respiratory system and to receive the load evenly, the intervals between squats should be strictly observed - each moment of rest should not last more than a minute.
When practicing under the supervision of a trainer, it is almost impossible to make a mistake.
If training takes place at home, then it is advisable to practice in front of a mirror in order to independently control the position of the body, the width of the legs and other nuances.
Basic mistakes
The main mistakes made when squats are:
- stoop - the body should always be straight, slightly arched;
- excessive activity - you should not overwork the body by giving it excessive loads from the first days, otherwise there is a high risk of injury or complete apathy towards training due to overwork;
- incorrect execution of exercises - this mistake often occurs among beginners, so you need to train in front of a mirror;
- a lowered head - this will cause confusion and breathing problems, so always keep your head level and straight, your chin should be parallel to the floor;
- improper breathing - there should be special control over this, squats - only while inhaling, and lifting is done while exhaling;
- long breaks - remember, the maximum interval between exercises for girls is no more than a couple of minutes, and for men - a maximum of a minute.
Interesting records in squats with weights, which are part of powerlifting, are impressive - they amount to more than 300 kilograms for women and over 500 for men, for example:
- V. Alkhazov set a world record with a weight of 567 kilograms (in the equipped version);
- D. Reinhodt was able to perform squats without equipment with a weight of 423 and a half kilos.
Surprisingly, earlier the technique of performing squats was different - until the 1920s, the exercises were performed while standing on the toes, and only later Henry “Milo” Steinborn introduced the option of performing the exercise while standing on a full foot.
Roger Eells' research marked the beginning of athletes learning proper breathing techniques. It was thanks to him that the motto appeared: breathe correctly, squat and grow.
Squats with dumbbells are quite complex strength exercises, the implementation of which requires a lot of effort from the athlete.
However, if the correct technique is followed, the exercise algorithm is not violated and the permissible number of squats is not exceeded, this is the most effective way to pump up your hips, legs, tighten your tummy and train your back.
We bring to your attention the following video:
Fitness trainer, group exercise instructor, nutritionist
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Women's squats with dumbbells are suitable for beginners and for those with back or joint problems. You can perform this exercise in several variations, focusing on individual feelings and wishes.
Squats with dumbbells for girls - options
Classic version
Performed with two dumbbells - arms at your sides, legs shoulder-width apart or slightly narrower. It works the muscles of the front of the thigh, but is not suitable for the buttocks. When doing full-amplitude squats in such a narrow stance, the back rounds at the bottom point, and this should not be allowed when working with weights. Therefore, deep squats are impossible with this technique, and the buttocks do not work sufficiently.
Split squats with dumbbells for women
This exercise is mistakenly classified as a lunge, since it is performed on one leg. The technique for performing such squats is complex and requires preparation - for beginners it is better to perform this exercise without weight in order to develop the correct stance.
- Stand with your back to a bench or step platform (if training at home, use a chair, pouf or sofa) at a full step distance. Place one leg on the support so that the entire foot rests on it. At the starting point, bend the leg in front slightly at the knee, and keep your shin perpendicular to the floor. Make sure the selected position is stable.
- Lower yourself into a squat by moving your pelvis back and down. The bend angle at the knee joint of the front leg is 90º. Under no circumstances should your knee extend beyond your toe line.
- Keep your back straight, try not to lean your body forward.
When using weights, this exercise fully works the buttocks, stretching the muscles at the lowest point. Women need to select the weight of dumbbells for squats carefully, as they need to maintain balance. Also, avoid the exercise if you have knee problems.
Split squats with dumbbells for women video:
Plie squats with a dumbbell for girls
A simpler and safer exercise that pumps up the buttocks and muscles of the inner thigh is plie. This term, borrowed from ballet, refers to squats with wide legs. It is most comfortable to perform this exercise with one dumbbell.
Hold the dumbbell comfortably with both hands. Place your feet wide, but not too wide, so as not to experience discomfort. Turn your socks to the sides by 45-60º. Keep your back straight and slightly arched at the lower back.
Squat by moving your pelvis back - lower it as low as possible to maximize the use of your gluteal muscles. The knees “look” in the same direction as the toes and do not go beyond their line, the body does not “fall” forward - only a natural involuntary tilt at the lowest point is allowed. Stand up using the force in your gluteal muscles, additionally squeezing them in the upper phase.
Plie squats with a dumbbell for girls, video:
Common Dumbbell Squat Mistakes
Bringing the knee beyond the toe line
If in classic squats with a barbell such a flaw is sometimes allowed, then in split squats and plies it will affect the health of the knees.
In both exercises, the cause of this error is an incorrect determination of the center of gravity. It should be the pelvis - it sets the vector, moving back and down. If you abduct your pelvis correctly, excessive bending in your knees will not occur.
Insufficient amplitude
There are two reasons for this error: incorrect technique or low muscle elasticity. Watch the movement of the pelvis, the position of the body - work on these points. If your technique is good and you still can't squat deeply, work on stretching to increase the flexibility of your muscles and ligaments.
Reduction of the knees
In plie squats, your knees point in the same direction as your toes. If they constantly strive to come together, perhaps the adductor muscles located on the inner surface of the thigh cannot cope with the load due to weakness or, again, weak. Add isolation exercises for these muscles and stretching to your training program.
Another common reason for this error is flat feet. Due to the weak longitudinal arch of the feet, the lower legs are not securely fixed and “fall through” under the weight of the body. Order orthopedic shoes (or insoles) and additionally work your foot muscles with physical therapy exercises.
Popular questions
How much weight should you squat with to pump up your buttocks?
This question cannot be answered unambiguously, since it all depends on the level of your training. One thing is for sure: it should be hard for you, and you should feel the muscles working. Constant progression in working weights is also important.
If you train at home and your sports arsenal limits you in this regard, use the means at hand - a heavy bag with a comfortable handle, a bag of sand, etc.
When performing split squats, pain is felt in the back leg. What to do?
If pain appears in the muscles of the front thigh, work on stretching them. If your ankle ligaments hurt, place your back foot on your toes or completely replace the exercise with lunges.
How to spread your toes wide in plie squats?
Many girls perform this exercise with their toes turned 180º. This positioning of the legs gives maximum contraction of the buttocks at the top, but it requires preparation, concentration and excellent stretching. In other cases, this position of the feet is dangerous both for the joints and for balance.
Workout program for home and gym
If you train at home or in a gym that doesn’t have a lot of equipment, don’t be discouraged - a set of dumbbells will be enough for you to comprehensively work out your muscles. For example, on the buttocks day, we suggest performing the following set of exercises:
- Split squats with dumbbells, 4x10-12
- Romanian deadlift on one leg with a dumbbell or two, 4x10-12
- Superset: plie squats with dumbbell + lying glute bridge, 4x10-15
- Reverse hyperextension (do it at home on a pouf or sofa, you can put weights on your legs or hold a dumbbell between your feet), 4x15-20
- Leg kick back on all fours (use weights or hold a dumbbell between your thigh and shin), 3x15-20
Style Summary
Even with limited tools, you will achieve results. It is important to train regularly, monitor your technique and not be afraid to experiment with exercises in order to constantly present surprises to your muscles.
- When working with dumbbells, it is easier for you to vary the angle of the load. For example, you can place your feet wide or narrow, place one foot on a bench, lift dumbbells above your head, etc. This way you can modify the load, shifting the emphasis to the quadriceps, buttocks, hamstrings or hip adductors. This is much more difficult to do with a barbell and requires experience and coordination.
- It will be easier for you to keep your back straight and squat deeper. This is the main advantage of squats with dumbbells for girls - the greater the amplitude, the more the gluteal muscles are involved, and this is the goal of most female athletes.
- The next important factor is mental attitude. Your brain perceives dumbbell squats as an easier exercise than barbell squats. Therefore, the body does not need any additional stimulation. If you are a fan of heavy training and squat almost record-breaking weights every week, vary your workouts. Do squats with dumbbells at least once a month. This way you will relieve your central nervous system a little from constantly working at the limit and protect yourself from overtraining.
- Another advantage of squats with dumbbells is that you can do them not only in the gym, but also at home. All you need is a pair of collapsible dumbbells. Do several sets of dumbbell squats with different leg positions, Bulgarian squats, lunges, straight-legged deadlifts, calf raises, and you’ll get a full-fledged volumetric leg workout.
Benefits of squats
Squats with dumbbells involve a huge number of stabilizer muscles. In this case, these are the deltoid and trapezius muscles, spinal extensors, core muscles, calf muscles, neck muscles, biceps and many others. Do you understand how much load you set with just one exercise?
In addition to stabilizer muscles, ligaments and tendons are also strengthened. You become stronger and more resilient with every workout.
Squats with dumbbells place less axial load on the spine. This does not mean that it is not there at all, and if you have hernias and protrusions, you can do them every workout. Not at all. Simply working with dumbbells in a gentle manner will not aggravate existing problems, unlike barbell squats.
In addition, working with dumbbells is much more mobile. You can place dumbbells on racks and immediately pick up a lighter or heavier pair. It is much more convenient to perform dropsets, supersets and giant sets. All of these techniques for increasing intensity contribute to greater overall results.
Contraindications
Not all athletes will benefit from this exercise. If you have knee problems, you need to perform squats very carefully, work with light weights and strictly follow the correct technique. A thorough warm-up and use of knee bandages is also necessary. This applies not only to dumbbell squats, but also barbell squats, leg presses, lunges and other leg exercises.
It is not recommended to perform this exercise if you have problems with the spine. We are not talking about mild scoliosis or lordosis, but about serious hernias and protrusions in the thoracic or lumbar regions, when any forceful load is contraindicated. If such problems do not bother you, you can safely perform squats with dumbbells.
What muscles work?
Depending on where exactly you place the dumbbells, what incline you hold, how wide you place your legs, and how you place your feet, you can focus the load on the quadriceps, glutes, hamstrings, or hip adductors.
For example, when doing plie squats with a dumbbell, we spread our legs wider than shoulder-width apart and turn our feet outward, and keep our body strictly vertical. This loads the inner thigh and buttocks, part of the load is taken by the quadriceps. It's the same story with wide squats with dumbbells. Such a load makes the hips larger. The inner surface of the thigh responds well to load in almost all athletes; with the outer surface, everything is much more complicated, and few even experienced athletes can boast of its development.
To develop the outer quadriceps, close-legged squats, overhead dumbbell squats, or single-leg dumbbell squats are more suitable. It is important to place your feet parallel to each other to further contract the lateral quadriceps muscle.
You can also shift the load specifically to the gluteal muscles. Bulgarian squats with dumbbells are best suited for this. The load falls almost exclusively on the buttocks; if you lean forward a little more, the hamstrings will also begin to work. The greater the amplitude in these movements, the better. Deep squats with dumbbells are great for girls.
General principles of the exercise
- Working out the inner thighs is facilitated by wide stance of the legs and turning the toes outward (more than 45 degrees).
- Working out the gluteal muscles is facilitated by the maximum possible range of motion (below the level of parallel with the floor).
- Working out the outer thigh is facilitated by a narrow and parallel stance of the legs.
- Working out the hamstrings is facilitated by a slight bend forward and moving the buttocks back during movement.
Types of squats with dumbbells
Let's look at several of the most effective types of squats with dumbbells.
Plie squats with dumbbells
— to perform it effectively, you need to hold it with both hands in front of you at waist level. Instead of a dumbbell, you can also use a kettlebell or a barbell disc. The main thing in this exercise is to maintain the correct body position.
- The dumbbell should not weigh you down or tilt you down.
- We place our feet wider than our shoulders, turn our toes outward, the angle is approximately 60 degrees.
- Keep your back strictly vertical.
It is advisable to place your feet on step platforms; this will increase the range of movement by a few precious centimeters, and you will be able to go lower. Due to this, the buttocks and hip adductors will work harder. You need to lower yourself down until you touch the back of your thigh to your calf muscles. The pace of the exercise is smooth; no sudden movements should be made. It is important to feel the stretching and contraction of the muscles at each point of the amplitude.
Bulgarian squats
The next popular leg exercise that can be performed with dumbbells is Bulgarian squats. To perform them you will need a horizontal bench. We place one foot on the bench with the toe down, and bring the other forward. The distance between the legs should not be too large; the front leg should be slightly bent at the knee. Squat down smoothly on your front leg. Anatomically, the movement is similar to lunges. The farther you place the front leg, the more the gluteal muscles work; the closer, the more the load is emphasized on the quadriceps. Beginner fitness enthusiasts are advised to adhere to a certain “golden mean”: put one leg forward so that the knee remains slightly bent, and there are still a few centimeters between the knee and the foot.
If you want to additionally “hook” the inner surface of the thigh, do not place your front leg straight, but slightly turn your toe outward. The exercise should be done with moderate weight; in no case should you round the thoracic spine when lowering down. The amplitude here may be somewhat shortened. Often athletes work in a static-dynamic mode, without going all the way down and without straightening the knee at the top point. This way, the necessary muscle group will be under constant tension, and even light dumbbells will be enough to create sufficient prerequisites for muscle growth.
Squats with dumbbells on shoulders
Squats with dumbbells on the shoulders almost completely imitate classic squats with a barbell. The load vector falls in exactly the same way. The only difference is that there is no need to statically tense almost all the muscles of the torso, as with heavy squats with a barbell. Just position the dumbbells so that you are comfortable without them weighing you down. Keep your back as straight as possible so as not to place stress on the spinal extensors.
© artinspiring - stock.adobe.com
Another option for holding dumbbells on your shoulders:
© dusanpetkovic1 - stock.adobe.com
You can load the quadriceps in isolation by performing deep squats with dumbbells in your hands. The easiest way to do this is to use one dumbbell or kettlebell and hold it in front of you at chest level. The result will be an almost complete imitation of front squats with a barbell. This exercise is often called goblet squats.
Here it is advisable to use a relatively narrow parallel position of the legs. Place your feet slightly narrower than shoulder-width apart so that you can comfortably perform the exercise with a decent weight and you can fully focus on contracting your quadriceps. At the bottom point, you can take a short pause, completely extinguish the inertia and rise upward in an explosive manner. This training method develops explosive strength and speed of movement well. In the same style, you can perform squats with dumbbells in your hands, keeping your arms straight along your body. This exercise is good for developing neuromuscular communication and teaches you better control of the stabilizer muscles, which will be useful for you on record weights in barbell squats.
For experienced athletes, squats with dumbbells on one leg are also good. This exercise requires not only strength, but also tremendous coordination and balance. It should be performed at a slow pace and with light working weights. Of course, before this you need to learn how to consistently perform pistol squats without additional weight, or at least with the help of TRX loops or other support.
© Makatserchyk - stock.adobe.com
CrossFit athletes can take note of an exercise such as overhead squats with dumbbells. It is not much different from overhead squats with a barbell in terms of biomechanics, but psychologically it is much easier. These exercises are needed in order to increase your results in basic weightlifting movements: snatch, clean and jerk, clean and others. Here you can give yourself free rein and work with heavy weights, but remember that the correct technique for performing the exercise is above all.
© Arsenii - stock.adobe.com
Alternatively, you can perform this variation of the movement with two dumbbells:
Dumbbell scissor squats are a variation of lunges. They are especially popular among girls. They are done in exactly the same way as Bulgarian squats, only without using a bench. To increase the range of movement, you can place one or two step platforms under your front leg. This way you can go down as low as possible and fully bend your front leg at the knee joint. This way the quadriceps will do more work than when performing movements at half the amplitude.
Basic exercise technique
So, we briefly examined the main types of squats with dumbbells. The same technical principles apply to all of them:
- We use moderate weight dumbbells. Do you want to set records? Place them in barbell squats. We need squats with dumbbells in order to relieve the psyche a little from heavy weights, diversify the training process and give the muscles an unusual load to which they are not yet adapted. Also, many powerlifters use them as an aid to classic squats, and this bears fruit.
- In all exercises you need to keep your back straight. Rounding the spine is unacceptable; this can result in serious injury. At the starting point, stand straight, look forward or slightly upward (this will make it easier for you to get up from the lowest point). We bring the chest forward and up. The downward movement is carried out while inhaling, it is advisable to do it slowly to feel how the muscles stretch.
- Squats should be deep. It is advisable to squat below parallel. Ideally, your buttocks almost reach the floor. This requires good coordination and flexibility. Additionally, hone these skills, then any exercise will be much easier.
- At the lowest point, the knee should not go forward beyond the level of the toe. This is the golden rule of any type of squat.
- The positive phase of the amplitude passes approximately twice as fast as the negative one. We always get up while inhaling. If you do not follow the correct breathing sequence, by the end of the set your blood pressure will rise, and it will take at least a couple of minutes to regain your breathing.
- The most important thing when standing up is to keep your knee in the correct position. It should be located in the same plane as the foot. Do not wrap it inward under any circumstances; it is very easy to injure the knee ligaments this way. A slight outward movement of the knee is acceptable, but it is better not to do this either, as this will make it more difficult for you to concentrate on the work of the leg muscles.
- The pause at the top should not be too long. Firstly, the axial load on the spine at this moment is maximum. Secondly, when you just stand straight with your knees straight, the muscles are in a relaxed state. Pumping is much more difficult to achieve this way. It is advisable not to pause at the top point at all or not to fully extend the knee in order to maintain constant tension in the muscles.
- If you perform squats with dumbbells with straight arms, use wrist straps if necessary. This will take your mind off the grip and allow you to fully focus on your quadriceps.
- Always warm up and stretch thoroughly before performing dumbbell squats. This way you are guaranteed to protect yourself from injury.
Crossfit complexes with exercise
All variations of this exercise can be used quite successfully in CrossFit. This will set an unusual load in which you will pump up all major muscle groups in a short time and create all the prerequisites for becoming stronger and more resilient.
Squats with dumbbells- This is a very effective exercise aimed at developing leg muscles. By performing it, you will perfectly work the quadriceps muscles of the thigh (quadriceps), and also use the muscles of the buttocks, calves, hamstrings and lower back. In terms of effectiveness, this exercise is inferior to standard squats with a barbell, but it allows you to work out the leg muscles just as well and, as they say, hammer them well.
A short introduction
Despite the good potential of these squats, the exercise is rarely used by athletes in the gym. In general, if you look at the workout of the average person, it is painfully poor in the variety of exercises. That is, everything follows the standard: basics, a couple of isolation exercises, abs and EVERYTHING. On this note, the training ends for most. And now we’re not talking about beginners, who really only need a base at first (of course, it depends on the situation). We are talking about more or less experienced athletes who have been visiting the gym for about a year or more.
I hope you don’t recognize yourself in this example...
There are a huge number of exercises that you can use to break up your daily gym routine. This is important to understand for two reasons:
- Muscles easily adapt to loads if the training is monotonous. For this reason, many experienced athletes make adjustments to their plan, often changing exercises or adding necessary ones.
- The adjustments that you will make to your program will not let you get bored, because the mood is also very important for a fruitful workout, and if it is not there due to monotony, then the result will not be quick.
Anatomy of exercise. What muscles work when squats with dumbbells?
Anatomically, these squats are practically no different from the main basic exercise that is familiar to all of us. Actually, everything is shown in the picture:
As we can see, a fairly large number of muscle groups work. Most of them take on a static load, which strengthens and improves muscle tone. For those who are not familiar with the term statics, in short, this is a type of physical activity in which the muscle tissue of a certain area of the body is in a tense state without movement (contraction). For example, in this exercise these are: biceps, triceps, abs, and back muscles.
The main load, under which muscle tissue stretches and contracts, falls on the legs, namely: QUADRAS And BUTTOCKS. A fairly good basic analogue of standard squats, which will help you work your legs well and, due to the static load, tighten the above muscles.
Correct technique for performing squats with dumbbells
- Take the dumbbells in your hands and straighten up. Stand straight, palms should be directed inward (look at each other). Make a slight arch in your lower back.
- Place your feet shoulder-width apart, your heels pressed to the floor, both during the exercise and in the starting position. The toes are slightly turned outward. You should always keep your back straight, your gaze directed slightly upward at an inclination of about 30 degrees (look at the upper corner of the wall in front of you). Focusing your gaze on the top of the wall helps keep your back straight as you move. You can't look straight at the ceiling - you can easily lose your balance. This will be your starting position.
- Start squatting, inhaling, slowly lowering yourself to parallel. During the movement, the pelvis should be moved back, while the back should be straight (we fix a slight deflection in the lower back throughout the entire time of squats).
- When you have squatted to parallel or deeper, as you exhale you need to slowly return to the starting position, pushing off the floor with your heels, not your toes.
- If you want to increase the size of your leg muscles or tone your muscles, you need to perform 8 to 12 repetitions per set. Also, if you want to do a pull-up or use the exercise in, you should perform 15 to 30 repetitions per set. You need to start doing the exercise with 2-3 approaches. You need to increase the number of approaches gradually, adding one approach each time. End result: 3-5 approaches per workout. Such squats for weight loss are very effective in circuit training.
- Under no circumstances should you slouch while performing the exercise. When you perform squats, you should always keep your back straight, your shoulders back, and your lower back arched.
- You cannot move your back forward too much, because this will put a lot of stress on the back extensor muscles.
- To put more stress on the gluteal muscles, you can perform a squat slightly deeper than parallel. This option is more suitable for girls who want to pump up their butt. To enhance the effect, keep your buttocks tense throughout the movement. Also, there is one effective technique that allows you to increase the load on the target muscle group and work it out properly. This method consists of . I advise you to do an exercise or exercise before squats.
- Your knees should point straight forward or slightly outward. Also, you should not bring your knees behind your toes. While moving to the lowest point, try to keep them level with your toes so as not to overstrain the joint and protect it from injury. This is a very important point, because there are no consequences.
- If you are using heavy dumbbells, you can use . This is a very useful device that allows you to increase the weight of the working apparatus and make the exercise much more effective.
Are dumbbell squats necessary? When is the best time to include them in your training program?
Dumbbell squats will be a very effective alternative for those who have
