Squats with Weights

bsb4tyke · #1 (**permalink**) 02-09-2007, 05:04 AM

What is the proper way to do these? I really want to define my legs and I heard this was a great exercise but I am not really sure how to do them :ponder

Adewale · #2 (**permalink**) 02-10-2007, 05:15 AM

Well, there are a couple of different ways to do these.

1. Stand with your feet slightly wider than shoulders width apart, toes pointing forward. Hold a dumbell in between your legs and bend your knees until your thigh/calf make a 90 degree angle. Then come back up.

2. Same as above, but with two smaller weights.

The most important thing in this exercise is stabilizing your lower back. If your back is hunched over at all, you will be causing excessive stress on your spine. So head up, good posture!

-Wale

bsb4tyke · #3 (**permalink**) 02-10-2007, 06:14 AM

thanks so much for the advice, i will try it out tomorrow and see how it goes.

desperate housewife · #4 (**permalink**) 02-11-2007, 10:18 PM

You can also do a bicep curl as you squat so you are working out your arms too.

LoveGuinness · #5 (**permalink**) 02-16-2007, 01:57 AM

^^^ i do those....awesome workout

roxywen · #6 (**permalink**) 04-14-2007, 05:18 PM

Thanks for the advice i was wondering about these too. I tend to focus a lot on my arms and shoulders and i want to start targeting my legs and glutes next week and i hope to incorporate more squats and lunges into my workout.

Question: about how much weight do u think is good to use when starting out with squats ? i dont want to use to much and then mess up on the form

Sportsmedjosh · #7 (**permalink**) 04-14-2007, 06:49 PM

Quote:

Originally Posted by roxywen

Thanks for the advice i was wondering about these too. I tend to focus a lot on my arms and shoulders and i want to start targeting my legs and glutes next week and i hope to incorporate more squats and lunges into my workout.

Question: about how much weight do u think is good to use when starting out with squats ? i dont want to use to much and then mess up on the form

Their isn't any specific weight you should use, I know a lot of the womens health fitness magazine stay within a certain weight but thats not true one bit. I would say work and try to stay with reps and sets with weight you can manage. By that I don't mean where it's super easy but where you feel challenged. As it becomes easier increase the weight, there is nothing wrong with that. 10-12 or 12-15 reps would be great to start off with around 3-4 sets.

Gold Digger · #8 (**permalink**) 04-15-2007, 06:30 AM

i love barbell squats. If you can't lift a heavy enough barbell on your shoulder the smith machine is great cuz you don't have to hoist the barbell onto your shoulders

Sportsmedjosh · #9 (**permalink**) 04-15-2007, 07:31 AM

Quote:

Originally Posted by Gold Digger

i love barbell squats. If you can't lift a heavy enough barbell on your shoulder the smith machine is great cuz you don't have to hoist the barbell onto your shoulders

I think it really comes back to personal pref. I'm not a huge fan of barbell but always tend to gravitate towards dumb bells. I really like the flexibilty that you have to go from one exercise to another very quickly from curcle to shoulder press to flys etc.

roxywen · #10 (**permalink**) 04-15-2007, 09:43 PM

Quote:

Originally Posted by Sportsmedjosh

Their isn't any specific weight you should use, I know a lot of the womens health fitness magazine stay within a certain weight but thats not true one bit. I would say work and try to stay with reps and sets with weight you can manage. By that I don't mean where it's super easy but where you feel challenged. As it becomes easier increase the weight, there is nothing wrong with that. 10-12 or 12-15 reps would be great to start off with around 3-4 sets.

Thanks! I'm going to try it out and see how much weight i can manage to start off with. sigh..i know i will be sore for sure....i love that feeling ^_^

Sportsmedjosh · #11 (**permalink**) 04-15-2007, 09:46 PM

Quote:

Originally Posted by roxywen

Thanks! I'm going to try it out and see how much weight i can manage to start off with. sigh..i know i will be sore for sure....i love that feeling ^_^

Rememeber any weight you use that your body is not ready accustomed to will cause delayed onset muscle soreness, my best advice is if you want to delay it is take a week and slowly go up to what you body is capable of so your not sore for 2 weeks right off the bat. DOMS gives so many people are are serious about working out a good reason to stop.

LoveGuinness · #12 (**permalink**) 04-15-2007, 09:54 PM

Quote:

Originally Posted by Sportsmedjosh

I think it really comes back to personal pref. I'm not a huge fan of barbell but always tend to gravitate towards dumb bells. I really like the flexibilty that you have to go from one exercise to another very quickly from curcle to shoulder press to flys etc.

i definately agree with you.

roxywen · #13 (**permalink**) 04-19-2007, 12:18 AM

i went to the gym on Monday and did my leg work out finally :D it was awesome. altho when i walked out of the gym my legs felt like jello lol. havent been able to go the the gym since then cuz i had a test today that i had to prepare for a test that i took today but tomorrow im back :)

The League Champ · #14 (**permalink**) 04-19-2007, 03:05 AM

I have 3 suggestions I would like to add for squatting that I havn't seen mentioned.

1. Have your back completly straight and always wear a belt
2. Have your feet flat with your toes and heels both on the ground, but most of your body weight should be on your heels as you are not going to fall forward
3. Pick a focal point, if you try to look ahead of you or look at yourself in a mirror then you will bend your back and also go forward on to your toes.

Make sure to have someone spot you if you can not easily handle the weight.