How To Squat With Weight

Weighted squats allow you to achieve a combination of excellent results for legs, buttocks and thighs. And this thanks to a weight or ballast that we use during exercise.
How to do the weight squat

If you want to have “steel” legs and buttocks, weighted squats are one of the best options.

In this article we will tell you how they are performed and which muscles are involved. We will also explain what are the necessary elements to perform the squat with weight .

What is the weight squat?

The weight squat is not a well-known exercise in the gym. Nonetheless, in the crossfit routine, it is one of the most important exercises. Do not think this is something new because this exercise was already present in the Soviet training manuals in the middle of the last century.

Contrary to popular belief, weighted squats do not generate pain or problems in the back and spine, but rather the opposite, as they strengthen the lower back.

Girl performing squats with weight

These squats are used to increase muscle hypertrophy, slim the legs and even have more cardiorespiratory endurance. It all depends on what your goal is.

How is the weight squat performed?

The elements necessary to carry out this exercise in the gym are: a weight lifting belt, the weights that we can support and two benches or supports. Weighted squats aren’t just for those who have been training for years, which is why they can be done with less weight from the first few days of training.

As long as you are supervised by a teacher or coach and you don’t require much more than your body can give, any exercise is useful.

First of all you have to arrange the benches or supports side by side and separate them from each other by about half a meter (or a distance equivalent to the width of the shoulders as many say). Step onto one of these posts and place one foot on the edge. The other foot goes to the other support or bench. The toes should be kept pointing outwards. Stand with your legs open. It is essential to feel comfortable.

The following step is to put the weight belt around your waist and with the amount of weights you can support. Start lightly and as you train you can increase it.

Bend your knees slightly, the discs must always be suspended between the 2 benches or supports. The back must remain straight while performing the entire movement. Slowly lower your torso as you flex your legs, move your thighs back slightly

Bend your knees as much as possible, hold the position for a few seconds and raise your body very slowly without fully extending your legs. This is a repeat. Determine the number of reps that you feel is most appropriate (for example, 10 reps and 3 sets).

Girl performing squats

Squats with a weight behind your shoulders are another good option for powering up this type of exercise.

Weightlifting belt workout

In addition to doing weight squats, there are other exercises that can help you train your legs, glutes and thighs. This workout routine is truly complete. It is very effective!

1. Squat with weight and jump

It is similar to the previous exercise, but in this case, when you stand up you will take a small jump. Taking your feet off the supports a little will be enough.

2. Squat with step and step change with jump

To start we will tell you the basic exercise and then its addition. For the common step you have to stand up and step forward, at the same time bend both knees and keep your back straight.

In the jump step two aspects of the exercise change: the step is done backwards and when you alternate the two legs you will do it with a jump. Much more aerobic. Where is the ballast located? It remains behind or in front of the body, always held by the waist. The idea is to apply pressure and improve posture.

3. Elevation of the hip

In this case, the belt and weights are placed on the abdomen. Face up on the mat. Flex your knees and place the soles of your feet on the floor. Raise your pelvis as high as possible so that your body forms a kind of triangle. The loads will make the exercise more complicated and require more effort.


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