Squats with weights
Squats with weights are a real game changer for anyone looking to take their training regime to the next level.
There’s only so far you can come with body weight squat variations, at some point, if you want to start making real changes, you’re going to need to add some weight.
In this post you will learn about the benefits of squatting with weight, how to add weight to your squat and what squat variations you can use.
What are the benefits of squats with weights
Squats in general are one of the most powerful moves you can do. It’s an almost full body workout since a squat will work your entire lower body and core. Some variations will even work your upper body!
As with any exercise, by adding weight you boost your muscle growth potential, which means you’ll get the results you want, faster!
Furthermore, in doing this you will also boost your metabolism, and let’s face it; who doesn’t want a body that will burn more calories over the course of the day?!
Squatting will help you with your overall balance, posture and stability.
Squats with weights can also help you strengthen you joints, tissues and ligaments.
Note: If you experience knee pain when you squat, you’re probably doing it wrong.
Form is vital to your overall squatting success. If you’re feeling it in your knees, you need to go back to body weight squats and perfect your performance!
Knee pain suggests that you’re pushing forwards on your knees as you squat. You should be sitting back into a squat and your muscles should be taking the load, not your joints!!
How to add weight to your squat
If you’ve got your body weight squats nailed, you’re ready to move onto squats with weights.
Make sure you’re comfortably sitting back into your squat, with your chest held high and your back neutral. You should be squatting to parallel at least (quads parallel with the floor).
You should feel no pain in your joints and no pain in your lower back. If you do, readdress your form before adding weight.
Types of weight you can add
The barbell back squat is the most common weight adding method. This is where the barbell is positioned on your upper back.
Beginners should start with a light barbell that they can lift over their head into position. As you get stronger, you’ll move onto the rack.
Dumbbell squats are squats performed with a dumbbell in each hand down by your sides.
Kettlebell squats are squats performed with a kettlebell cupped in both hands directly in front of your chest. Similar to goblet squats where a dumbbell is held in goblet position in front of your chest.
Barbell front squats are squats performed with the barbell resting on the front of your shoulders.
Once you have the basics nailed, you can continue to add weight to your perfected move.
The best thing about squats with weights is that there are a number of ways for you to progress.
It’s not just the weight that changes; you can also switch things up by using a different stance (i.e. sumo), or you can perform pause squats for that extra burn/build.
Other squat vairations
- Pistol squat
- Overhead squat
- Split squats
- Hack squat
- Squat press
The most important thing is that you build yourself a solid foundation to grow on. The more squats and variations you perform, the more internal power you will unleash!