To perform a deep squat with weights, you can utilize different methods, each involving descending until your hips are lower than your knees. The added weight provides extra resistance. Here's a breakdown:
Types of Weighted Deep Squats
According to research, there are different ways to perform a deep squat with weights. These include:
- Front Squat: The weight (barbell, dumbbell, or band) is held in front of your shoulders.
- Back Squat: The weight is supported behind your shoulders.
Performing a Weighted Deep Squat
Regardless of the variation, the core principle of a deep squat remains the same: descend until your hips are lower than your knees.
Example: Barbell Back Squat
Here's a step-by-step guide for performing a barbell back squat, a common weighted deep squat exercise:
- Set Up: Place the barbell across your upper back and shoulders, not on your neck. Grip the bar wider than shoulder-width apart.
- Foot Placement: Position your feet slightly wider than shoulder-width apart, with your toes pointed slightly outward.
- Descend: Initiate the squat by pushing your hips back and bending your knees, maintaining a straight back.
- Depth: Lower yourself until your hips are below your knees – this defines the "deep" squat.
- Ascend: Drive through your heels to return to the starting position, keeping your back straight and core engaged.
Table: Comparing Weighted Deep Squat Variations
| Feature | Front Squat | Back Squat |
|---|---|---|
| Weight Position | In front of shoulders | Behind shoulders |
| Core Engagement | Generally requires more core stabilization | Requires strong core for stability |
| Quadriceps Focus | Can emphasize quadriceps slightly more | Engages quadriceps, hamstrings, and glutes |
| Weight Used | Often uses less weight than back squat | Allows for potentially heavier loads |
