Performing weighted squats involves adding resistance, typically using a barbell, dumbbells, or kettlebells, to the basic squat movement to increase intensity and build strength. It starts with proper setup and maintaining correct posture throughout the descent and ascent.
Understanding Weighted Squats
A weighted squat is a fundamental strength training exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. Adding weight increases the demand on these muscles compared to a bodyweight squat. The technique is crucial to prevent injury and maximize effectiveness.
Key Steps for Weighted Squats (Focus on Barbell Back Squat)
While variations exist, the barbell back squat is a common form of weighted squat. Here's a breakdown of the general process, incorporating essential posture cues:
- Setup:
- Stand facing the barbell rack.
- Step under the bar and position it across your upper back, resting on your traps and rear deltoids (not directly on your neck).
- Grip the bar slightly wider than shoulder-width.
- Unrack:
- Take a deep breath, brace your core, and stand up to lift the bar off the rack.
- Take one or two steps back to clear the rack.
- Position your feet shoulder-width apart or slightly wider, with toes pointed slightly outward.
- Execution - Descend:
- Take a deep breath and brace your abs.
- Maintain a nice fixed shoulder position.
- Keep your chest lifted.
- Hinge at your hips and knees simultaneously, as if sitting back into a chair.
- Descend until your hips are below your knees (or as deep as flexibility allows while maintaining good form).
- Keep your back straight, and your knees tracking over your toes.
- Execution - Ascend:
- Drive through your heels and midfoot, extending your hips and knees to return to the starting position.
- Keep your core tight and chest lifted throughout the ascent.
- Exhale as you stand up.
- Re-rack:
- Carefully walk forward until the bar is over the rack pins.
- Lower the bar slowly onto the rack.
Posture Cues During Descent (from Reference)
As noted in the reference video (0:07-0:56), maintaining specific posture during the descent is vital:
- Nice fixed shoulder position: Helps create a stable shelf for the bar and maintains upper back tightness.
- Chest lifted: Prevents rounding of the upper back and helps maintain an upright torso.
- Brace the abs: Creates core stability, protecting the spine and transferring force efficiently.
- Descend: The controlled lowering phase of the squat.
Variations of Weighted Squats
The method slightly changes depending on the type of weight used:
| Variation | Description | Weight Placement |
|---|---|---|
| Barbell Back | Bar across upper back. Standard weighted squat. | Upper back |
| Barbell Front | Bar rests across the front of the shoulders, held in place by the hands. | Front of shoulders |
| Dumbbell | Holding dumbbells at sides (suitcase squat) or at shoulders (goblet style). | Sides or shoulders |
| Kettlebell | Holding one or two kettlebells, often in a goblet position. | In front of chest/shoulders (goblet) or at sides. |
Benefits of Weighted Squats
- Increased lower body strength and muscle mass.
- Improved core stability.
- Enhanced athletic performance.
- Increased calorie burn.
- Better bone density.
Proper form is paramount regardless of the weight or variation. Start with a light weight to perfect your technique before progressing.
