Bench press for girls with barbells or dumbbells: narrow grip, on an inclined and horizontal bench, technique for performing while lying on a fitball, how to do other options correctly and benefits for women (photo)

The Romanian deadlift exercise has been actively used by weightlifters since the mid-twentieth century. However, before 1990, it was simply called the deadlift or deadlift. This continued until Olympic weightlifting champion Niku Vlad performed this exercise at a training center in San Francisco.

After several working sets with weights of 220 and 230 kg, he did deadlifts with a shortened amplitude. At the same time, the weight of the projectile increased to 300 kg. This progress in the load interested other students. When the athletes asked Nika what this exercise was called, he had no answer. And since Vlad was from Romania, the exercise was given the name Romanian barbell deadlift.

Since 1990, this name has been assigned to this athletic movement, and the exercise itself has become popular among girls and women.

What are barbell squats?

Squats with a barbell are a basic exercise, otherwise this group of exercises is called multi-joint, because they involve several joints at once, respectively, several muscle groups at once.

Like other basic exercises, squats with a barbell for girls are interesting because they can be performed in different variations to shift the emphasis on certain muscles. Squats can be significantly simplified technically and reduce potential injury.

The main phases of a barbell squat:

– Remove the bar from the racks.

– Performing a squat.

– Return to original position.

– Returning the bar to the racks.

This sequence of actions is maintained regardless of the variation of the exercise. The exception is squats with a barbell in the Smith machine, where you do not need to remove the barbell from the racks and return it back. Also, being a variation of the barbell squat, the plie squat slightly changes the basic mechanics due to the use of a different apparatus - a dumbbell instead of a barbell.

How to make dumbbells from plastic bottles?

You can easily make dumbbells from plastic bottles at home, since the bottles are easy to find or buy, and their cost is minimal. The main thing is to use heavy filler and securely fasten the elements.

To make a simple dumbbell, you only need 2 2-liter bottles, tape, a handle and filler.

Let's look at the detailed instructions for installing dumbbells from plastic bottles:

Bottles can be taken either whole or reduced. To reduce the volume, you need to cut out the inside of the bottle and fasten the resulting parts with tape.
Filler is loaded into the container: water, sand, gravel or cement mortar. To obtain more mass, you can add weights, such as bearing balls, old nails or other metal elements.
Leave enough space to insert a metal or wooden handle that fits snugly into the neck of the bottle. For additional insulation, the joint can be treated with silicone so that the filler does not seep through the cracks. The finished handle should be wrapped with electrical tape.

What muscles “work” during squats?

For girls, squats with a barbell are important because if they are done moderately, there is no fear of intense hypertrophy of the legs, although in bodybuilding the exercise is used precisely for this3. But hypertrophy of the buttocks is perhaps the main task for which the fair sex takes up the bar. However, squats involve not only the butt, but also a huge number of other muscles and muscle groups.

Barbell squats work the following muscles:

– Quadriceps (quadriceps muscle, in the classic version it bears most of the load).
– Gluteus maximus muscles (act as synergistic muscles, that is, they help the quadriceps).
– Adductor muscles of the thigh and soleus muscles (also play the role of synergists).
– Thigh biceps and calf muscles (act as stabilizers, that is, they help maintain the target body position).
– The erector spinal muscles (back extensors also act as stabilizers).
– The rectus and oblique abdominal muscles (“popular names” are the abs and lateral muscles, also stabilize the movement).

Squats with a barbell for girls are important precisely because the abdominal muscles and lateral abdominal muscles receive a significant load in this exercise. The exercise will not lead to obvious hypertrophy of these muscles, but will increase their tone and strength. In addition, squats with a barbell for girls will help increase the definition of the abdominal muscles4 due to intense fat burning, but we will return to this issue separately.

Hockey

Many experts argue that women's hockey is not serious and has little resemblance to hockey at all. Indeed, at first glance it may seem that the girls play too softly. No punching, insults, wall-to-wall fights.

However, this kind of hockey has its own charm. Even though the speeds are not as high as those of men, it is still nice to see a more or less clean game. Moreover, passions are also running high, and the matches are a feast for the eyes.

This is especially noticeable when you look at the play of the national teams of Canada, Sweden, the USA, and Finland. Amazingly, some of the leaders of these teams have broken through to the men's teams in their countries. And several girls even made their debut... in the lower Canadian leagues. A little more, and representatives of the fair sex will appear in the NHL. Experts, in any case, do not exclude this possibility.

In Russia, women's hockey has not yet reached the peak of popularity. This is probably due to the not very high results of the national team. For example, before the 2006 Olympics in Turin, the team was given a specific task - to get into the top three. But our girls were even outside the top five. However, serious money is now being invested in women's hockey in Russia. This means there will definitely be good results.

What problems do barbell squats solve?

We will not consider this exercise from the perspective of powerlifting, since there it is a competitive discipline and the task is one - to perform a single repetition with the maximum possible weight. That is, we are talking purely about increasing strength parameters, training is performed according to specific programs and only in the classical version (plus “box squats”).

The second point is that a girl is unlikely to do squats with a barbell in order to “pump up” her huge legs (unless, of course, she is a professional bodybuilder). However, you cannot do without some hypertrophy (increase in muscle volume), especially since this is only a plus for the gluteal muscles. And the larger this plus, the better.

Barbell squats allow girls to:

– get beautiful and firm buttocks;
– strengthen the muscles of the legs, back and abs;
– strengthen ligaments;
– increase leg flexibility;
– increase leg strength and overall endurance;
– get rid of excess fat deposits.

The last point requires comment and is associated with a common myth about local fat burning. Firstly, this is impossible in principle. Secondly, any exercise relieves you of excess weight in only one way - during the workout you burn calories. There are no other mechanisms here (for more details, see our articles on weight loss methods and running/walking).

Therefore, as such, barbell squats do not give girls any special bonuses in terms of fat burning. Without a well-designed diet that creates a calorie deficit (you spend more than you consume), there will be no reduction in volume. But the increase due to hypertrophy – yes, especially in the buttocks area. But here many ladies forget about one nuance: squats with a barbell are a guarantee of an increase in the butt, but not a guarantee of its aesthetics. Why?

Because if you build muscle, but don’t work on burning calories, then your buttocks will increase due to muscle hypertrophy, but “outside” the muscles will remain covered with fatty deposits, which look, to put it mildly, not at all aesthetic. That is why “a beautiful, toned butt” is not only squats, it is also a diet that creates a calorie deficit.

This was just the first common misconception associated with barbell squats for girls. Let's briefly look at the rest, because some of them make the fair sex literally shy away from the barbell.

Does the bench press make your breasts smaller?

The first myth is one of the most common misconceptions. He is associated with women competing in bodybuilding competitions. The breast size of female bodybuilders has nothing to do with chest exercises. Breasts become smaller due to a strict diet before competitions.

Professional athletes bring their body fat to a critical minimum, and breasts are formed precisely due to fat deposits. As body fat decreases, breasts become smaller. And the muscles of professional bodybuilding athletes are so developed that against their background the mammary glands are simply visually lost.

Therefore, do not be afraid to train your pectoral muscles in reasonable amounts. This will make your body more athletic and harmonious, the volume of your chest will increase, and your chest will even rise a little.

Girls will not have problems with bust size if they maintain normal levels of body fat. After all, the breast consists of the mammary gland and the fat layer. According to scientists, women's health requires 10 to 13% fat.

Myths about barbell squats

– Squats increase your waist. It is this myth that gives many girls immunity to squats. In fact, this is not true - there is not a single professional bodybuilder who has “pumped up his waist” with squats. There are also no real-world studies to support this “side effect.”
– There is no alternative to squats. This is also not true, many professional bodybuilders who, for physiological reasons, cannot squat correctly, perfectly develop the muscles of the legs and buttocks with other exercises5, for example, leg presses, deadlifts, squats with dumbbells or kettlebells.
– Squats lead to an “unreal” surge of the main male hormone. Squats, using a large number of muscles, stimulate overall muscle growth, but they increase the production of this hormone in exactly the same way as other basic exercises. There are no studies confirming a special connection between squats and the main male hormone.
– Only squats with heavy weights give effect. For the vast majority of girls, a bodybar is enough, and their limit is an empty bar6. In addition, the concept of “heavy weight” is individual.

Why do girls need it?

The main question when beginners perform the exercise is: why do girls need deadlifts? Fitness instructors and professional athletes say that the technique helps to work the gluteal muscles, hamstrings, inner and back thighs, destroy cellulite and lose weight. Deadlift is an energy-intensive exercise that develops the abdominal muscles, core muscles, and narrows the waist. Exercising helps to break down fat deposits, strengthen the lower back, and form beautiful posture.

For legs

Deadlifts are especially useful for the legs because they strengthen the inner thighs and biceps. Different exercise techniques promote the development of stretching, surpassing this effect compared to alternative exercises on a block simulator. When performing deadlifts with straight legs, you will get the most effective effect of developing biceps, surpassing even curls on a block machine.

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For the buttocks

Deadlifts for a girl’s buttocks promote muscle development. The classic or sumo technique is considered particularly effective. Deadlifting is an anaerobic exercise, so it can increase the load, increasing the work of the muscles throughout the body. Compared to women's favorite cardio exercises (aerobics, running), this gives instant weight loss results that are maintained for a long time.

For the back

Deadlifts for the back are very useful, during which the latissimus muscles, extensors, and lower back work. As a result, the back is strengthened, the spine is straightened, and the posture becomes beautiful and even. Constantly practicing this exercise gives girls a beautiful, well-developed relief, removes fat rolls, and tightens the figure as a whole.

Types of squats with a barbell and technique of execution

The classic version of squats with a barbell for girls is the version with the legs positioned at shoulder level, while the barbell (or dobidar) is located on the back - on the lower part of the trapezius muscles. This universal position, which allows you to work out a maximum of muscles without focusing on a specific group, is also considered the safest7.

Technique for performing classic squats:

– Approach the barbell located on the racks and, slightly bending your knees, “dive” under it so that the barbell is on the trapezius. Take a stable position, straighten your knees, remove the bar from the racks, and take a step back.
– Having taken the starting position, begin bending your knees until your buttocks are at knee level or below. The spine does not bend, the gaze is straight ahead, the head and neck are motionless. During a squat, the knees do not go beyond the line of the toes (the shoulders are on the same line or close to it at the lowest point), the buttocks are pulled back as much as possible.
– Once the buttocks have reached the lowest point (knee angle 90 degrees or less), return to the starting position with the knees fully straightened. The squat is then performed again and after completing a certain number of repetitions, the barbell is returned to the racks.
– During the exercise, your feet touch the floor firmly; shifting your weight to your toes or heels is unacceptable. Toes and knees point in the same direction - they are slightly turned to the sides to increase stabilization of the position. The squat itself is performed while inhaling, returning to the starting position while exhaling.

The location of the bar on the back is variable - the bar can be placed lower or higher, which also affects the distribution of the load in the lower body. Squats with a barbell for girls should definitely start with a minimum weight; it is optimal to use a body bar. Until you fully master the technique, it is recommended to practice under the supervision of a professional trainer.

Basic mistakes during squats:

– rounding of the back (risk of spinal injury);
– reduction of the knees (danger of injury to the knee joint);
– heel lifting, rolling from heel to toe (danger of losing balance).

Contrary to popular belief, putting your knees behind your toes is not a mistake and does not create a critical danger. This is a natural physiological movement, and the further forward the knees move, the higher the load on the joints. It is important to perform movements in an amplitude that is comfortable for the body, and there is nothing wrong with the knees going beyond the toes14.

Barbell exercises for women: where to start?

Beginners should do several workouts with minimal weights or their own body weight. This will help you feel how your muscles work and give them the opportunity to gradually adapt to the load. It is also necessary to carefully work out the technique of performing each exercise. For example, in squats and deadlifts, rounding the lower back and not straightening the legs and back can lead to injury.

“For girls and women, at first we usually use 7 kg barbells or dumbbells for warming up and 10-15 kg for the main approaches to squats and deadlifts,” says Ekaterina Demidova. “This is enough for a beginner to work the core muscles.” When you begin to perform the exercises confidently and technically, you can gradually lift the barbell heavier. Usually add a minimum pancake on each side and perform a set. The weight of the projectile also depends on your goals and on what kind of training it is - strength or functional, endurance. And don't rush into increasing weight, as this can slow down your progress.

Front Squats

Girls can perform squats with a barbell with the bar positioned not on the back, but on the chest - on the anterior deltoid muscles instead of the trapezius muscles. That is, the rotation “on the chest” is conditional; in fact, the bar lies on the upper part of the shoulders. In this case, technically everything is performed in exactly the same way as with the classic “bar on the back” option.

Benefits of Front Squats8:

– increased load on the quadriceps;
– reduction of pressure on the knees by 22%.

Focused work on the quadriceps has no conceptual meaning unless you are a professional weightlifter, but reducing the compressive load on the knee joint is an important point. It has been practically proven that front squats for girls are less traumatic in terms of knee damage.

Basic rules for chest training

The bench press for girls is somewhat different from that for men, so women should know the basic rules:

There will be no positive result until you start adding working weight to the barbell. Light weight is only good for burning calories.
A woman's muscle mass will not grow with a normal diet. A special diet (higher in calories and containing a sufficient amount of protein) will allow your body to become stronger and at the same time increase the volume of muscles, including the pectoral muscles.
One set should include 8-10 repetitions. It is important to perform at least two approaches. Three approaches would be the best option.

The bench press is the most energy-intensive exercise of all the chest exercises. Try to do it at the beginning of your workout. Between approaches you should take a break of 1-2 minutes. When performing dumbbell flyes, you can reduce the rest time to 45 seconds, and when performing push-ups - to 30 seconds.

Smith machine squats

The Smith machine (also called a power rack) is safer than working with a free bar, since you do not need to remove the apparatus from the racks and return it, in addition, there is no risk of losing your balance and falling.

The specificity of the implementation is that it is necessary to initially place the feet at such a distance from the bar that at the bottom point when performing a squat, the knees do not go beyond the toes and the angle in them is 90 degrees or more. Otherwise, the exercise is performed as in the classic version.

Smith's advantage is the ability to set loading angles that are not possible with free weight squats. The main technical disadvantage of such squats is the unnatural, strictly fixed range of motion. This amplitude averages the execution of the exercise, eliminating the possibility of adjusting the execution technique to the individual biomechanics of a particular person. Therefore, Smith squats are not recommended for beginners who have not mastered classic squats9.

There are no downsides to Smith squats unless you are a professional athlete. The fact of reducing the load on the stabilizer muscles can only be important in the strength training of powerlifters and weightlifters.

Instead of dumbbells - buckwheat, instead of a barbell - a mop: how I did fitness online in self-isolation

When, if not in self-isolation, by watching TV series and chewing all sorts of tasty things that have not yet become scarce, will you eat a couple of extra pounds? Especially if you can only sadly remember about regular classes at the fitness club, which is across the street from the house...

Well, no, I thought! I cannot allow excess weight to knock on my door under the guise of quarantine. And since the mountain doesn’t come to Magomed, I “go” to training online. Yes, yes, now this is possible. Trainers who were pushing you in the gym just a couple of weeks ago are now forced to do it via live broadcasts on Instagram.

I remember that, according to the schedule in the group of my fitness club, Margarita Vorobyova should be doing stretching today. In free access, by the way. That's where I'll go.

I put on my uniform, take a rug - I’m quietly glad that it matches the color of my T-shirt - and go in search of a few free square meters in my small one-room apartment. This was the first quest. To be honest, it was not possible to implement it right away. But as a result, I still raked the treasured corner for myself. All that remains is to get comfortable and turn on the broadcast.

You can’t watch online broadcasts on Instagram via a computer - only on your phone. Photo: Polina SHANDRAK

I take my laptop, go to Margarita’s Instagram page, and - what the hell?! — I can’t switch to live broadcast mode. At first I doubted my status as an “advanced user”, and then it dawned on me: the computer version of this social network had not yet been “upgraded” to the proper level and had not acquired a broadcast viewing service. Well, I'll pick up the phone. ABOUT! Everything is working! Go!

- Hi all! Cool, there are so many of you, already a hundred people! Begin! — Margarita cheerfully announces.

While she was warming up, my task was to position the phone so that I could see what was happening in the frame. The small figure of the coach was barely visible through the lists of names of the new arrivals - this is how Instagram works: at the bottom, overlapping the image, the nicknames of everyone who just joined appear. Okay, you'll have to focus on the sound. Fortunately, Margarita explains it perfectly.

After about ten minutes, I got used to the format and was already stretching on the mat to my satisfaction while listening to calm music. The muscles didn’t even speak - they shouted: “Thank you, Alina!” The only thing I was annoyed about was that the coach couldn’t see me. What if I'm doing everything wrong? And there’s no one to even give me a hint! That’s it in the hall - he’ll come up, fix an arm or a leg, explain everything! And now... it’s sad without coaching attention.

Self-isolation is not a reason to get out of shape Photo: Polina SHANDRAK

Our lesson lasted half an hour - half as long as in the hall. And then Margarita invited everyone to strength training. I “went” out of curiosity. I wonder what they will offer us to replace sports equipment with. As it turned out, a chair, a sofa and a door frame were enough. Nothing else was needed.

Yes, friends, I was quite out of breath - no less than in the hall. Because she didn't mess around. And now I can say from experience: despite all the inconveniences, this format is suitable for those who do not have the willpower to study on their own in splendid isolation. I'm one of those people. Now I’m leafing through the list of workouts for tomorrow. I'll go to Zumba.

After all, this is exactly that rare case when, by chasing several birds with one stone, you will catch them all: you will “pump up” your immunity, and you will drive away those extra pounds, and you will lift your spirits, and you will find something to brighten up your “self-isolated” everyday life.

When training at home, a chair can also be used as equipment. Photo: Polina SHANDRAK

EXPERT OPINION

Margarita VOROBYEVA, fitness trainer with 12 years of experience, vice-champion of the 2018 De'atletic fitness and bodybuilding tournament: “The main thing is not to overeat and follow the regime”

— In order not to lose shape during self-isolation, I recommend doing a simple set of exercises: squats, push-ups, planks, bends — and pumping up your abs while lying on the mat (see below. — Editor’s note). Three approaches of one minute for each element is quite enough. Such a workout will take no more than half an hour, and if you are not lazy and exercise at least three times a week, it will be much more difficult for you to gain weight.

As for clothes, they should be comfortable. If you want to do lunges and squats, wear running shoes. They will fix the ankle. Before training, do not forget to do a joint warm-up - twirl your neck, hands, pelvis, shoulders... This will help you warm up.

And, of course, you can’t help but watch your diet. Considering that we are moving less now, eat more fruits and vegetables, drink water. But without fanaticism: nuts, meat, carbohydrates must also be included. I don't recommend going on a crash diet, just try not to overeat.

And even if you regularly and disciplinedly practice yourself, attend our online training. There are many trainers and many directions. Don’t worry about the equipment: you either don’t need it at all, or you can make it yourself. I saw how my colleagues made a barbell from a mop and two five-liter bottles, taking water bottles instead of dumbbells. Only liter ones are more suitable - they are more convenient to hold in your hands. By the way, packs of buckwheat will do for this. Can be used for lunges.

Margarita Vorobyova, fitness trainerPhoto: SOCIAL NETWORKS

TOP 5 EXERCISES FOR HOME

Squats

In squats, the most important thing is the knees. We move the pelvis back, and the knees ideally remain above the heel or at least simply do not go beyond the toes. The feet should be completely pressed to the floor, body weight distributed evenly. We lower ourselves to parallel with the floor, the back must be straight, the shoulder blades are brought together. This exercise primarily strengthens the legs and buttocks, while the back and abs act as stabilizers.

Plank

It can be performed either on straight legs or on your knees. The second option is easier. Standing on straight arms or on your forearms makes no fundamental difference. The main thing is that your palms or elbows are strictly under the shoulder joint. The pelvis should be twisted, the stomach should be tucked. There should be a straight line from the crown to the heels or from the crown to the knees, respectively. It is better to stand in front of a mirror to see your position. The main mistake here is the “house” when you lift your buttocks. It is not right. If you do the plank correctly, it perfectly strengthens your abs. The back and shoulder muscles also work here.

Push ups

Push-ups can also be done on straight legs and on your knees. The classic position is when the arms are positioned wider than the shoulders, palms parallel to each other. We go down, maintaining a straight line. The stomach is tucked. It is advisable to either touch your chest to the floor, or leave about seven centimeters to the floor. You can even put something down so you know what depth to go to. Here, the pectoral muscles, as well as the arms, work primarily.

Straight crunches (press)

We lie on our back, legs bent at the knees, feet hip-width apart. The lower back is pressed to the floor, the stomach is always retracted. Palms are behind the back of the head, elbows to the sides. The distance between the chin and chest is no more than an apple. You can even pick it up and squeeze it. When we rise, we tear off our shoulder blades as much as possible. We rise as we exhale. This exercise only works the abs.

Tilts

Feet hip-width apart, knees slightly bent, back straight, natural arch in the lower back preserved. The shoulder blades are brought together, the thoracic region is open - this is important. We bend down as we inhale, rise as we exhale. We place our hands on the sacrum, elbows to the sides. The muscles of the back and legs work primarily here.

Squats with dumbbell/kettlebell

Squats with a dumbbell for girls are a popular analogue of squats with a bar. Technically, only the apparatus changes - a dumbbell or kettlebell is held with both hands between the thighs. The “squat” movement itself remains the same, only the shoulders are not brought to the knees-toes line - in the lower position they are located approximately above the middle of the thigh.

Squats with a dumbbell for girls, as a rule, are performed in the “plie” version - with the legs positioned wide (much wider than the shoulders) with the knees and toes turned to the sides. From the point of view of biomechanics and the muscles involved in the work, this version of the squat is close to the deadlift. Accordingly, the back muscles receive only static load, the emphasis shifts to the buttocks.

During the plie squat, the spinal column maintains a strictly vertical position, without deviating forward or backward. This option cannot be called more or less traumatic in comparison with other squat options.

Options for squats with a barbell in depth:

– Squats to parallel. We are talking about a position in which the thigh at the lowest point is strictly parallel to the floor (the angle under the knee is 90 degrees). This option is considered optimal for working all target muscles10.
– Partial squats. The range of motion is limited in the area in which the athlete experiences the greatest difficulty. It is practiced exclusively by powerlifters, while many consider this technique inappropriate11.
– Deep squats. The hip joint at its lowest point falls below the knee joint. This option is considered the most traumatic due to the large bending moment in the knee, however, it is deep squats that allow the maximum emphasis to be placed on the buttocks12.

The depth of a barbell squat for girls is often limited by the natural flexibility of the legs. Over time, this figure will increase - your legs will become more flexible and you will be able to squat deeper.

The question of how advisable it is to perform a deep squat is something everyone decides for themselves. The risk of injury is influenced by several factors - the condition of the joints, the weight of the load, the depth of the squat and the elasticity of the muscles. That is, an absolutely healthy, trained athlete can minimize any risks for himself. In the context of the topic of the article, a deep squat is more dangerous for the knees, but allows you to quickly develop voluminous and elastic buttocks. For people with weak knees and backs, low hip mobility and inflexible muscles, deep squats are contraindicated; partial or parallel squats are suitable for them. There is only one universal rule here - it is important to squat in a way that is comfortable, because this is a natural physiological movement for humans14.

Options for squats with a barbell according to leg position:

– Hack squats. The barbell is located behind your back and rises from the floor - it shifts the emphasis to the lower back; it is not recommended for use due to the increased risk of injury.
– Sumo squats. Classic squats, but with a wide stance with the toes and knees spread to the sides, as in a plie squat. The emphasis shifts to the quadriceps and glutes.
– Sissy squats. When performing such squats, the torso and hips are in line. Execution is possible only in a Smith machine with all its advantages and nuances.
– Zercher squats. A specific version of squats in which the bar rests on the bend of the elbow. Shifts the focus to the upper part of the quadriceps, not recommended for use.
– Hindu squats. At the bottom point the heels come off the floor, at the top point the heels touch the floor to the full foot. A variant with an increased risk of injury, traditionally practiced by Indian wrestlers13.
- Pistol. A popular version of the squat for fitness, it is performed on one leg without an apparatus. Increases overall flexibility, endurance, coordination, strength. Not suitable for “pumping” the buttocks. High level of injury risk due to increased load on the knee. Contraindicated for people with painful joints.

How to squat correctly for girls to quickly pump up their butt with dumbbells on their shoulders?

Squats with a barbell can be performed by girls who have mastered the technique of performing with light weight. The principle is the same as for squats with a bar, but with small features associated with weighting:

inhale deeply and exhale sharply
go to the machine, place the barbell in the “trapezium” area on your shoulders
spread your legs wider than your shoulders
straighten your back and keep it as straight as possible
direct your gaze slightly upward and look this way throughout the entire time of squats
inhale, filling your lungs to about 3/4 of their volume with air
smoothly perform a squat, moving your pelvis back
Having reached the required depth, hold your breath for 1 second
starting to exhale smoothly (through your nostrils or closed teeth), slowly rise
When returning to the stance, do not straighten your legs completely
straighten up and exhale the remaining air
do 8-10 times in two approaches

Barbell squats
Additional training recommendations:

Be sure to warm up before starting strength exercises. Do some squats without a barbell
Be careful not to rest the barbell on your neck as this can cause serious injury.
breathe in the same rhythm
Be sure to take a break of up to 5 minutes between approaches, during which breathing should be smooth and carried out only through the nose.
return to exercise once your heart rate returns to normal
Before the next squat, take a breath to open your lungs completely
reduce the load if you find it difficult to catch your breath after squats

If you have problems with your knee joints, you can do the following squats:

get on your knees
keep your shins parallel, placing them shoulder width apart
place a barbell or barbell on your shoulders
move your butt back
sit down slowly while inhaling
straighten up while exhaling

After fully mastering the technique of performing squats, experts recommend increasing the load. This will significantly increase the effectiveness of your training. It is more convenient for beginners to do this using dumbbells.

In addition, dumbbells are an ideal option for weight training at home, as this sports equipment:

accessible and inexpensive
gives you the opportunity to train at home
takes up little space
does not place direct stress on the spine

Using dumbbells solves the following problems:

effectively pumps muscles (at the same time the quadriceps, gluteal muscles, inner and back surfaces of the thigh work)
prepares your body for heavier loads
allows you to hone your squat technique while using a power load

Squats using dumbbells on the shoulders are also called isometric. They work great on the lower limbs. In addition, it also engages the shoulders.

Squats with dumbbells
An exercise is performed based on a squat without weight, but with some features:

place your feet at a distance that is approximately 1.5 times shoulder width
point your toes and knees outward
move your buttocks back as far as possible
place dumbbells on your shoulders, holding them with your hands
there should be a right angle between your body and elbows
As you inhale, begin your squat until your thighs are parallel to the floor or lower.
tighten your abdominal muscles
if for any reason it is too difficult for you to do a very deep squat, rise a little earlier, without reaching the bottom point
rise as you exhale
perform squats at a smooth pace
keep your butt muscles tense all the time
optimal weight of dumbbells – 5 kg
do 4-5 sets of 15 - 20 times
break between approaches no more than 2 minutes.

This multi-joint exercise involves the entire lower body. Muscles worked: abs, erector spinae, glutes, hip rotators, quadratus lumbar, gastrocnemius, ankle stabilizers.

Before you take the projectile, control your posture, pull in your stomach, and squeeze your shoulder blades together.
Grasp the bar with your hands at a distance of 35 cm between your palms. Wider placement of your hands will not allow you to maintain balance.
For stability of the body, place your feet at shoulder level, with your toes slightly turned to the sides.
Place your shoulders under the bar just above your rear delts.
When squatting with a barbell, the center of gravity falls on the heel.
When lowering your pelvis, bend forward slightly, but do not lower your chest low. The process is reminiscent of sitting on a low chair.
Lower your body as you inhale, keeping your knees straight and controlling the position of your lower back.
At the lowest point, keep the lumbar region motionless, otherwise, under the weight of the weight, the pelvis will move to the left or right.
The culmination of the exercise is the rise. By smoothly extending your knees as you exhale, straighten your body.

Depending on the position of the hands and the apparatus, squats with a barbell give different results. The bar is held not only with straight arms, but crossed in front of you.

The standard wrist position is safer when lifting heavy weights.
The second option is often chosen by experienced athletes, keeping their elbows parallel to the floor, which significantly complicates the process. The mechanics of movements and the principle are similar.
This option puts more stress on the quadriceps.

When performing front squats, girls can grab a kettlebell with both hands instead of a barbell. This allows you to polish your technique and practice coordination.

The sad fact is that many girls are still afraid of barbells. Allegedly, from squats, huge quadriceps will grow, and the legs will become “like a man’s.” It is a myth. If the correct technique is followed, the hips will be subject to maximum load, and the butt will acquire a seductive round shape.

In addition, squats help you burn more calories due to increased oxygen consumption and a surge in growth hormone levels. By getting your diet in order, you can quickly feel the results of your workouts. Bulges (simply fat deposits) in unnecessary places will decrease, but the buttocks and thighs will begin to acquire the desired shape and elasticity.

In squats, several muscle groups are exposed to stress at once. Most of it falls on the quadriceps and quadriceps femoris muscles. The calf, hamstrings and gluteus maximus muscles also work. The thigh biceps, thanks to which the buttocks do not sag like sad bags, the back muscles and, of course, the abs.

Before training, be sure to warm up. Below is an example of a warm-up complex that is suitable for almost everyone, even a beginner athlete.

Cardio. 10-15 minutes of exercise on a treadmill or elliptical trainer will be enough. This way you will warm up your muscles and prepare your cardiovascular system for power loads.
Leg extensions in the simulator. Do not install too much weight! Your goal is to prepare your knee joints for work and warm up your quadriceps. Three sets of 15–20 extensions will be enough.
Hyperextension. During this exercise, the muscles of the hips, buttocks and back are used. The lower back is prepared for the stress of a squat. Small muscles connected to the spine also begin to work. It is almost impossible to use them with other exercises.

Warm-up1

Cardio on the treadmill

Cardio on the treadmillWarm-up2

Hyperextension

HyperextensionWarm-up 3

Leg extension

Leg extensionAfter warming up, start the exercise. If you are a beginner, then a bar weighing 10 kg is enough. It will make it easier to control the load. To begin, perform squats with an empty barbell.

In addition to the Classic squats described above, there are several varieties of them.

The main difference from the classics is the position of the feet. They are much closer to each other, approximately the width of the foot, while they remain parallel throughout the entire exercise. In this position, the quadriceps is pumped better, but the load on the femoral biceps is significantly reduced. The rest of the squat technique is exactly the same.

This type of squat is also called “Sumo”. Here, the difference from the classics lies in the widely spaced (wider than the shoulders) legs and feet turned outward. The main part of the load falls on the inner thigh and buttocks. Therefore, this type of squats is preferred by girls.

The main advantage of this type of exercise is that specialized equipment will prevent you from making classic mistakes and will not allow you to lose your balance. The rod is fixed and can only move vertically. In addition, during squats, you can slightly move your feet forward and partially relieve the load from your lower back.

Smith machine

Smith machine squat starting point

Starting point for a squat on a Smith machine Smith machine 2

Smith machine squat end point

Beginners rarely use this type of squat, but advanced athletes do not neglect to perform it. They know that the quadriceps literally “burns” after this exercise. The position of the hands can be of several types: the hands are located under the barbell, above the barbell and crosswise. This type of exercise not only works the legs, but also strengthens the pectoral muscles and improves the flexibility of the shoulder joints. To get a better feel for the technique, try doing it in a Smith machine.

Front squat 2

Front squat at top point

Front squat with a cross grip at the top. Front squat

Front squat with a cross grip at the bottom

Front squat with a cross grip at the bottom

Don't confuse it with lunges! This exercise is much more convenient. Although it also requires good coordination. The mechanics themselves are quite simple.