You want to do squats even more effectively? Then you should take a weight to help you. This is how you do squats with weight correctly and this is what you have to pay attention to!
If you want to train your legs and buttocks, you can't avoid the squat. It is part of every training plan and that's a good thing.
Squats with weight is a wonderful exercise for home workout. You need only a little space and can still effectively strengthen legs and buttocks.
The exercise is also perfectly adaptable to your fitness level. Just vary the weight and the number of repetitions.
Table of contents
How to properly perform squats with weight
Conventional squats are too boring for you? Then you'll love this variation. Thanks to the weight, the exercise is a whole new challenge and provides variety.
But before you start thinking about squats with weight, you should be absolutely sure that you have the master the traditional squat and perform it really cleanly. Otherwise, mistakes will creep in. And that is really bad for the body.
Especially the knees are affected when performed incorrectly.
So before you do squats with weight, try the exercise again in front of a mirror and make sure you're doing everything right.
Once you've done that, you're ready to go. Here comes the tutorial for squats with weight.
- Equipment needed: yes, dumbbells, barbell or kettlebell
- Difficulty: medium
- Suitable for beginners: less
- Designations: Squats with weight, Squat with weight, Goblet Squat
- Muscle groups used: Thighs and buttocks
Squats with weight instruction for beginners
- Stand upright in a shoulder-width stance. The toes point forward and the weight is on the heels.
- Your body is erect and your back is straight.
- Hold the kettlebell or dumbbell in front of your chest with your arms bent.
- Inhale and bend your knees until they are at 90 degrees.
- Push the buttocks backwards and lower them.
- You do this until your thighs are parallel to the floor.
- The back remains straight during the entire execution.
- On the exhale, lift the buttocks again and return to the starting position. Use the strength of the thigh muscles for this.
- Stretch the hips all the way through and start again.
As a beginner, do 8 reps and 3 passes.
If you use a barbell, position it in the neck. Again, keep your torso straight. Do not bend too far forward.
Fancy some more? Lunges with dumbbells!
Squats with weight advanced tutorial
If this exercise is too easy for you, then increase the weight in the first step. Or make the exercise more difficult by doing more repetitions.
Another variation would be the overhead squat. Here the barbell is not in the neck, but you lift it above the head.
Attention: This exercise is really only suitable for advanced users. Also, choose a much lighter weight than for the classic barbell squat. Alternatively, you can also use dumbbells.
With it you train not only your lower body, but also shoulders, biceps and triceps.
What you need to pay attention to during execution
As with all other exercises, there are a few things you should keep in mind. Because only if you perform the squats with weight correctly, the exercise is effective.
Regardless of whether you use a weight or not.
The legs
The legs should be open a little more than shoulder width. The tips of your toes point slightly outward. When you squat down, you must make sure that you do not push your knees over the tips of your toes.
This mistake happens especially to beginners.
Those who exercise irregularly also tend to have their knees drop inward. You need to push your legs out so that your knees point in the same direction as your toes.
If you are unsure, observe the position of the knees and legs in a mirror.
The back and shoulders
The back is straight during the entire execution. Even when you squat down. Lean forward slightly but keep your back straight. This works best when you tense your abdomen.
You take the shoulders back both in the starting position and during the execution. Do not let them sink forward.
If you watch these two things very carefully the first few times, you'll do it automatically later.
What muscles the squat with weight trains
You want to know exactly which muscles are trained with the squats with weight? You can read about it here.
Squats with weight target the same muscles as traditional squats. Primarily, these are the legs and buttocks. But the focus is entirely on the thigh muscle.
But the core is also challenged. Abdominal and back muscles are needed so that you don't lose your balance.
The upper back, shoulders and biceps are automatically strengthened.
Depending on which variation you do, you strengthen your upper body more or less with this exercise.
10 awesome barbell exercises for women!
Why you should incorporate squats with weight into your workout plan
Squats with weight can be performed in a variety of ways. You can use dumbbells, kettlebells or barbells.
For beginners, the barbell is absolutely unsuitable. Start with a kettlebell or dumbbell. Hold the weight in front of your body. This has the advantage that you balance your own body weight. It is easier for you to keep your back straight.
In fact, just a little bit of weight can help you get the correct posture better - even if you have to pay a lot of attention to it during traditional squats.
Squats with weight can also improve your mobility. This is because the weight allows you to have a stable stance and thus squat deeper.
Also, this exercise is perfect for building muscle.
Our conclusion
You want a little more variety in your workout? Then it's worth doing squats with weight. With this exercise you can accelerate your muscle development. However, it is important that you pay attention to a clean execution.
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