How to do squats with a barbell correctly (video)

Features of the exercise

The great advantage of the exercise is its versatility; scissor lunges are recommended for everyone, during the period of muscle gain or cutting, when working on endurance. The exercise is a basic one; it can be performed either with free weights or in a Smith machine.

About how to lunge in Smith →

pros

• A universal exercise - suitable for men and women at any time of training.
• A multi-joint exercise that simultaneously trains several muscle groups - quadriceps and buttocks.
• Accelerates metabolism, improves both the anabolic effect on the body as a whole, and promotes the burning of subcutaneous fat under certain loads.
• Stretches muscles, allowing muscles to recover faster after strength exercises.

Minuses

• If the technique is incorrect, the knee joint may shift forward, which can cause meniscus loss.
• Balance skills are required as poor balance can lead to falls and injury.

Machine for squats, pull-ups, push-ups Powertec

Delivery in Moscow and the Moscow region

Order over 15,000 rub.
in Moscow within the Moscow Ring Road FREE +300 rubles* for every 10 km from the Moscow Ring Road, see on the map (link) Order from 3,000 to 15,000 rubles. 500 rub. within the Moscow Ring Road +300 rubles* for every 10 km from the Moscow Ring Road, see on the map (link)

Order up to 3,000 rub. 500 rub. Delivery is carried out only within the Moscow Ring Road, see on the map (link)

Attention!

* 300 rubles are added to the cost. for every 10 km from the Moscow Ring Road. ** When delivering goods from 40 km. and more, from the Moscow Ring Road, an additional surcharge of 2000 rubles is charged. since, given the distance, our driver leaves for the whole day to deliver your order. *** Delivery by EffectSport company transport over 90 km. from the Moscow Ring Road is not carried out.

Delivery in St. Petersburg

Order over 15,000 rub. FREE in St. Petersburg within the city boundaries indicated on the map on the right +300 rubles* for every 10 km from the one indicated on the map (link)

Order from 3,000 to 15,000 rubles. delivery 500 rub. in St. Petersburg within the city boundaries indicated on the map (link) +300 rubles* for every 10 km from the indicated border

Order up to 3,000 rub. delivery 500 rub. only within the city boundaries indicated on the map (link)

Attention!

* 300 rubles are added to the cost. for every 10 km from the city limits (see link on the map).

** When delivering goods from 40 km. and more, from the city limits, an additional surcharge of 2000 rubles will be charged. since, given the distance, our driver leaves for the whole day to deliver your order. *** Delivery by EffectSport company transport over 90 km. from the city limits is not carried out.

Delivery across Russia

Delivery of goods across Russia includes several stages:

1. 1. Placing an order.
   You can place an order through the online store website or by calling our manager toll-free. When submitting an application you must indicate:
   • email address - required to send an invoice

   recipient's passport data (full name, passport number and series) - used to send goods by transport companies.

2. 2. Pay the bill. Having received the invoice by email, you can make payment by bank transfer through any bank in Russia.
3. 3. Dispatch of goods. From the moment the money is received in our account, we send the ordered goods to the address you specified. The time for shipment of goods to the transport company is within two working days or on the specified date (by agreement). After sending the goods, the customer is sent a bill of lading.
4. 4. Receipt of goods. Upon receipt of the cargo, you must present your passport and pay for transportation services in accordance with the tariffs of the representative office of the carrier company.

* The invoice does not include the cost of delivery of goods by transport companies to your city.

You can calculate the cost of delivery on the website of transport companies.

Technique for performing lunges in place

Important! Before performing lunges, you need to warm up and stretch your muscles well!

1. Stand straight, place your palms on your waist.
2. Take a long step forward, placing your front foot completely on the floor and your back foot on your toes.
3. As you inhale, slowly lower yourself into a squat, keeping your back knee off the floor and your front knee off your toe . The thigh is lowered until it is parallel to the floor, the knee and heel remain in the same plane.
4. Do not lower your body forward, do not rotate your pelvis.
5. As you exhale, lift your pelvis more quickly, keeping the entire body support on the heel of your front foot. Concentrate on strengthening your glutes.
6. Perform the exercise first on the right leg, then on the left leg. Keep your balance.
7. Having received a load on both legs, rest for 1 minute and proceed to the second approach.

You can make the exercise more difficult using a platform. The supporting (front) leg stands on the platform, the second - the toe on the floor. The technique of movement remains the same, do not rush to return the foot from the hill, keep your balance.

Scissor lunges with dumbbells

1. Take dumbbells, lower and relax your arms, holding the dumbbells on the sides of your hips.
2. Place your right foot forward, lunge to one side, then switch.
3. Follow the same technique for performing the exercise as with the version without weight ↑.

Scissor lunges with pancakes

1. Take one plate (depending on the required load weight) in both hands, keep your palms on the sides of the projectile. Bend your elbows and hold the plate at chest level, maintaining this position for the entire approach.
2. As in the previous version, perform it on one leg, then on the other leg.
3. After performing, straighten your elbows and lower the plate to the floor or bench.

Lunges with a barbell

1. Place the barbell on your shoulders, take it from the floor or from the racks, observing safety precautions, tighten the weights with special locks. Hold the barbell with a wide grip.
2. Take a careful step forward with your right foot, maintain balance, start with light weights.
3. Perform an approach on the right, then on the left leg.
4. Once completed, place your feet together and remove the barbell from your shoulders.

Smith Scissor Lunge

As with the barbell option, perform lunges in the machine, placing the bar on your shoulders - remove it from the racks, turning it with your palms, and remove the locks. Place one foot forward and the other back on your toes. Keep your knee at a right angle. With the help of a simulator, maintaining balance is much easier. Do the same amount on both legs.

Main types of squats

There are several main types of squats. They require compliance with certain rules in order to achieve the desired goal. Let us introduce you to how to take the starting position and perform the exercise:

Squats for beginners. Beginners can use chair squats. Take a standard starting position. During the execution, use a chair at the moment when your torso becomes parallel to the floor, you sit down on the chair.

squats on a chair

Wall squats. If you have good physical fitness and have mastered the basic exercises with a barbell, you can try wall squats. Take your starting position - your feet are shoulder-width apart, your back is leaning against the wall, and you are holding a plate in your hands, which you need to press to your chest. When you squat, hold for a few seconds until your thighs are parallel to the floor. With a fairly heavy load and maintaining the tempo of the exercise, you will have all the load on the anterior thigh muscle.

Wall Squats

Barbell squats with narrow feet. This is the same exercise as the classic squat. The starting position will be similar. The main difference is in the position of the legs, i.e. in the classics it is shoulder-width apart, but here, as you understand, the position of the legs is narrow. When performing the exercise, place most of the load on the anterior thigh muscle, while the posterior one will play a supporting role. Due to the fact that the position of the legs is narrow, the movement will not work at full amplitude, i.e. It will not be possible to sit down to the floor, and that is why the back of the thigh will not receive the load that it receives in a classic squat.

Barbell squats with narrow feet

Smith squats. The technique of squats in the Smith machine is very similar to regular squats, but there are significant differences. To begin, you need to set the bar at a comfortable height for you (it should be such that the bar is located just below your shoulders). Next, you sit under the bar, take it with an overhand grip and straighten up. Place your feet slightly wider than your shoulders and 20-25 cm further than your hips. The pelvis is pulled back, the back should be strictly perpendicular to the floor. Take a deep breath and sit down, moving your pelvis back. You need to sit just below parallel. As you exhale, push yourself up using only the strength of your legs and buttocks.

Smith Squats

Attention! When performing, you need to look straight ahead and maintain the natural deflection of the spine.

Front squats with a barbell. Take the standard starting position. The bar will not be at the back, but on the front deltoid. To perform such squats you need to have some experience. This exercise works the abdominal, thigh, calf, and gluteal muscles. The load on the back and the possibility of knee injury are reduced. You do not lean forward, and the lumbar region does not strain. While performing the exercise, look straight ahead. The starting position will be standard, the only difference is the location of the bar. Elbows are forward. Squat slowly, while your chest should go to the front. You choose the depth of the squat yourself. Start the upward movement from the chest, without helping yourself with your elbows, raising them even higher.

Front squats with barbell

Benefits of Smith Squats

The Smith machine has its pros and cons, let's look at its advantages. The Smith machine is a great option for a beginner because it makes it easy to master the exercise technique. With free weight or even without it, the body begins to “walk”: the legs shake and turn inward, the back rounds, the body leans forward, and so on. The Smith machine has the ability to fix the exerciser, which allows him to perform the exercise more correctly.

The load on the lower back and knees in Smith is reduced, which reduces the risk of injury, and also allows a beginner or a person recovering from an injury to exercise.

There is no need for an insurer. This is especially true for girls and women, since it is advisable to insure them even with a weight of 50 kg or more. In Smith, the exercise can be performed independently - the system of limiters will allow you not to drop the barbell or fall with it.

With the help of this simulator, it becomes possible to perform an exercise that human anatomy simply does not allow you to do in any other way. We are talking about a version of squats, when the feet are moved significantly forward. When squatting without support, you will fall, but the simulator holds you securely, allowing you to implement the exercise.