In the world of fitness, one of the most important and well-known exercises is the squat. The weighted squat is essentially the same exercise, but with the addition of certain accessories to increase the difficulty.
For beginners, standard squats may be perfect for the first few months, but over time they can begin to lose effectiveness, so adding weight is very effective in order to continue taking advantage of the benefits of this exercise to tone buttocks and legs .
Remember that squats are one of the best exercises that exist to strengthen the legs. It is for this reason that they are used by athletes around the world, even Olympic-sized, with the aim of increasing strength, conditioning and endurance .
When performing a squat with weight, the difficulty of executing them increases, but their benefits also increase, as long as they are performed with correct technique and the weight is not excessive .
There are different ways to do weighted squats, but in most cases they are done with a barbell. This allows you to strengthen not only your legs, but also your lower body , while burning fat and losing weight.
Correct technique for doing a weighted squat
If you have decided that you want to start doing weighted squats, it is very important that you do them with proper technique, as poor squat execution can lead to multiple injuries . In addition, it is recommended that you first master the technique of squats without weight.
Correct technique must begin with proper positioning from the beginning. For this it is necessary to make sure that the feet were in accordance with the width of men. Your toes should be facing forward and your knees should be level with your toes, but slightly turned out. They should never point forward .
At the beginning of the movement it is necessary that the hips only move slightly. Specifically, you should move down and back, while keeping your chest up. All of your body weight should be centered on your heels , not the balls of your feet.
When bending the knees, it is very important not to bend excessively , capable of causing them to reach beyond the toes , because when this occurs, the risk of injury greatly increases.
On the other hand, when descending the body must remain firm. Although you shouldn’t go too low, going too little isn’t good either, because if you don’t go far enough, the activation of your leg muscles is more limited and less effective.
It is also of the utmost importance to ensure that the core remains solid and strong at all times. For this, you must take a deep breath just before you start to squat and contract your abdomen. Simultaneously, the hips should be tilted back and the shoulders and chest should be brought slightly forward. This will help protect your back.
However, this part of the technique will be ineffective if during the execution of the exercise the tension in the abdomen and upper body is removed or if the head is thrown back. This does not mean that the head should be brought forward, but rather that it should be kept fixed in a neutral position and looking straight ahead.
If weighted squats are being performed using dumbbells, they should be held perpendicular to the body. Also, you should avoid swinging the dumbbells, as you have to keep them as static as possible . If it is too difficult, it is advisable to reduce the weight.
In the event that a bar is used, a grip with a neutral distance between one hand and the other should be used. The bar can be positioned in front of the body or supported behind the neck. However, the front-to-body grip is more difficult, so it is only recommended for people who have mastered the technique of other types of squats.
Also, in the front-grip barbell squat it is very important to keep your wrists in a neutral posture, as tilting them too far puts pressure on them and makes them prone to injury . On the other hand, swinging to either side should be avoided in all types of barbell squats.
Benefits of the weighted squat
With the above explained you will be able to perform squats with weight without having to be affected by injuries or by a low effectiveness of the exercise. However, this is not the only thing that is important to know about squats, as it is also crucial to understand all the benefits of incorporating weighted squats into a routine .
They burn a lot of calories
Squats are one of the most effective exercises for burning calories. In fact, as it is a high-intensity exercise, it burns calories capable of lasting up to 24 hours after the end of the exercise . This makes it very effective for weight loss.
Increase strength and flexibility
Weighted squats are a good exercise to increase flexibility in the hip area. In addition, if they are executed consistently and with proper technique, it also helps to increase the resistance in the legs. This is because the muscles used in squatting are the same as those used in running .
Thanks to this they can be a great complementary exercise for people who practice running .
Increases bone density
Squatting with weights increases bone density in the large muscles of the body that are located in the area of the legs, spine, and hips . This translates into a lower risk of suffering from some diseases such as osteoporosis.
They help correct posture
As if its ability to strengthen bones and muscles wasn’t enough, squatting also helps correct poor posture by improving body firmness .
Weighted Squat Considerations
If you’re a beginner, you should put extra effort into mastering the weighted squat technique, especially the first few times you do the exercise. It is recommended that you take into consideration the most common mistakes and risks that beginners make .
One of the main mistakes is to exaggerate the posture. This should not be too narrow, but not too wide either, so a balance should be found. It is also very important to avoid shifting your weight forward as this negatively affects your knees.
When squatting with a barbell, care must be taken with the arch of the back and the neck, since poor placement of the barbell can injure both areas.
On the other hand, although dedication is very important to be successful with this exercise, you should not fall into the mistake of thinking that excessive training will give better results. The reality is that an excessive number of squats will wear out your tendons and likely lead to a sprain.
Another very common mistake is making the knees bend at an angle greater than 90 degrees, which causes ligament damage . Finally, it is vital to make sure you keep your back straight so as not to overload it and increase the risk of herniated discs.
