Squats with a barbell on the shoulders. Execution technique, benefits, which muscles work

Squats for women with a barbell on their shoulders is one of the controversial exercises. Experts cannot come to the same opinion that they bring more harm to the female body - harm or benefit. It all depends on the execution technique, the number of repetitions. If you approach the preparation of workouts responsibly, taking into account the individual characteristics of the girl, they will be effective.

What Muscles Are Involved During Barbell Squats

You need to understand which muscle groups are involved during its execution. Thanks to this, a person will be able to pay attention to their work, which is important for the effectiveness of training.

Despite the fact that weighted squats are aimed at working out the legs, it is worth including tasks to strengthen the shoulders in the set of exercises. This will allow you to maintain a lot of weight during training.

How useful is squatting with a barbell for girls

Most women worry that weighted squats will pump up their legs a lot. The muscles will be embossed, which may not look aesthetically pleasing. But in the female body, the hormone estradiaol dominates. And testosterone is responsible for the active growth of muscle mass.

Therefore, for girls, squats with weights are more beneficial than harm, if you follow all the recommendations for their implementation:

• during classes, the main emphasis is on working out the legs and lower back. Muscle tone increases. So that the load on the muscles is evenly distributed, different types of squats with a barbell on the shoulders alternate;
• beneficial effect on posture: while performing exercises, the back is kept in a straight position;
• in addition to the main groups, stabilizing muscles are involved, performance indicators improve while performing other exercises;
• you can focus on burning extra calories or strengthening muscles by choosing the right weight and number of repetitions.

During squats with a barbell on the shoulders, a large amount of energy is spent, and if the girl is on a diet, then this becomes an effective exercise that contributes to weight loss.

Cons of exercise for women

Barbell squats have some downsides to consider, especially for beginners:

• if the load is not properly distributed, the quadriceps increase, not the buttocks. Therefore, you need to do deep squats with your legs wide apart. Performing the exercise, you need to focus on the work of the target muscle;
• if there are excess fat deposits in the abdomen and waist, then the waist may increase in volume.This is due to the fact that the abdominal muscles are involved and a lot of weight is used.

Squats with a barbell on the shoulders are an effective exercise if the technique is followed. An important point is concentration on the muscles involved, which allows you to control their work.

Contraindications to barbell squats

This exercise has a number of contraindications, because of which it is better not to include it in the complex or to approach it with caution.

It:

• diseases of the cardiovascular system;
• spine and joint problems;
• trauma;
• carrying out abdominal operations;
• diseases occurring in an acute form.

Before starting classes, it is better to seek advice from a specialist who will give recommendations for training, based on health characteristics.

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Squat technique

Beginners find this exercise to be easy. But due to improper execution technique, squats are ineffective. Sometimes, a superficial approach to training can get injured. Begin to squat with muscle preparation.

• Be sure to do a warm-up - this will warm up the muscles and joints, which will avoid injury.

• The barbell bar can only be taken from the rack. Best of all, if he is at a height of 8-10 cm below shoulder level, so that it is more convenient to squat and lift under him.
• You can take the bar with any grip.
• The bar should be on tense trapezius muscles, and not overload the neck and deltoids.

In addition to correctly grabbing the bar, the body must be in the correct position so that the right muscle groups are evenly worked out and eliminate the risk of injury.

For instance:

1. IP - flat back, slight deflection in the lower back. You cannot bend forward - you can slightly arch your chest. The shoulder blades should be brought together - it will be more convenient to hold the bar.
2. The distribution of the load depends on the position of the legs. The narrower, the more the quadriceps will be worked out, and the wider the gluteal muscles.
3. The feet are slightly turned outward so that the position is stable.
4. The head is kept straight, the gaze is directed forward.

After the correct body position is taken and the bar is taken, they begin to perform the squat:

1. At the same time, the knees bend and the pelvis is pulled back.
2. Do a squat until a right angle is obtained between the calves and the thigh (the thigh is parallel to the floor). If the main goal is to maximize the study of the buttocks, you need to squat as deep as possible.
3. The movement is done as you inhale, and rise as you exhale. You need to straighten up quickly, without stopping at the bottom point. During the squat, all muscles should be tense as much as possible, and the breath should be taken deeply.
4. The support falls on the heels. They bear the greatest load.

It is important not only to squat correctly, but also to straighten.

If you do this incorrectly, you can injure your legs or spine:

1. You need to get up, pushing off your feet from the floor.
2. Step forward and place the barbell on a rack.

Having mastered the basic technique for performing this exercise, you can try its various variations. But for those who are just starting to train, it is better to perform it under the guidance of a trainer so that he controls the technique, and the process of squatting with weights is safe. Begin training with a low weight or an empty bar.

Unlike the men's squat, the women's squat is more focused on burning excess body fat.

But this exercise belongs to strength. Incorrectly selected weight is one of the common mistakes that affects the effectiveness of the exercise. You can do strength training on your legs once a week, because girls develop them better than the torso.

But if muscle mass builds up too quickly, you need to increase the break between workouts to 1 time in 2 weeks. Then the figure will not be disproportionate, and the legs will become slimmer and tighter.

Types of exercises and techniques for their implementation

Barbell Shoulder Squats have different variations. They differ in the width of the legs, the angle and depth of the squat, which allows you to have a different effect on the muscles. You need to start training with mastering the classical technique, and then move on to other types of exercises.

Sumo squats

They are aimed at pumping the inner thigh.

By doing it, girls will be able to tighten their buttocks, make their legs thinner:

1. IP - straight back with slight deflection in the lower back. The legs are set wide apart, the toes point to the sides. The bar rests on the back muscles.
2. On inhalation, you need to squat until the hips are parallel to the floor. Knees are not flat and do not extend beyond the toes. The pelvis is pulled back as much as possible (as far as flexibility allows).
3. As you exhale, they slowly straighten.

If you squat below the parallel line, the glutes will be worked harder. But this is a big load on the knees, so it is not advised to do this. The shins must be parallel to the feet, otherwise there is a risk of injury to the knees. Sumo squats are advised to start with less weight than the standard version or with an empty bar.

Front squats

This exercise differs in the position of the bar:

1. IP - a flat back with a deflection in the lumbar region. The width of the legs depends on which groups the girl wants to work out more - quads or buttocks.
2. The bar is placed on the chest, held with a hook-shaped grip - the forearms are parallel to each other, the bar is on the shoulders. Or they cross their arms.
3. On the inhale, they do a squat - on the exhale, slowly, they straighten.

As a result, the quads get a lot of stress. Unlike standard barbell squats, the lumbar region is additionally worked out. The calf and gluteal muscles and stabilizers are involved. You need to start doing it with a small weight or an empty bar.

Narrow stance squats

This exercise is rarely included in a workout routine, although it works the quadriceps just as effectively.

As a result, these muscles will increase in volume and your legs will become slimmer:

1. The bar is taken with a wide grip, placed on the shoulder blades. Legs are set slightly narrower than shoulder-width apart. The feet are slightly turned to the sides. The abdominal muscles are tense, the back is straight.
2. Taking a breath, you need to slowly squat, bending the knee joints, until there is a 90 ° angle between the thighs and calves.
3. As you exhale, they straighten, transferring the weight to the heels.

Squats with a barbell on the shoulders with a narrow stance of the legs are aimed at pumping the quadriceps, so during their execution it is necessary to focus on the work of these particular muscles. The knees should not go beyond the toe line, otherwise injury may result.

Lunge squats

They belong to a higher level of complexity, so you don't need to add them to the complex right away. Most of the load is received by the quadriceps and buttocks. In addition, the adductor-abductor muscles and the spine are involved. The lunge squat improves coordination.

It is also very effective in tightening all of the leg muscles, making them leaner:

1. The bar is placed on the shoulders.
2. Moving away from the racks, you need to step forward with your right foot. Flexion of the thigh muscles occurs.
3. The body is kept straight, they begin to squat while inhaling. Squatting between your thigh and knee should be a right angle.
4. On exhalation, they return to I. p. Then they repeat the same thing with the other leg.

Squats with a barbell on the shoulders in the lunge additionally "unload" the spine - the main difference between this variety and the standard version. Do not step too wide or narrow.

Its width varies depending on which muscle groups the work is directed to. The knee must not touch the floor and the back must remain straight. Lunges not only pump muscles effectively, but also improve coordination.

Hackenschmidt squats

Many people believe that only men can do Hack Squats. But practice proves that girls can also include them in their workouts.

In addition to pumping the muscles of the lower body, such an exercise is recommended for people with problems of the musculoskeletal system:

1. The legs are set wide apart. The feet are placed parallel to each other. If you need to work out the inner surface of the thigh more carefully, the socks are slightly turned to the sides. And to work out the outside, they spread the heels to the sides. The bar is parallel behind the legs.
2. With your knees bent slightly, the bar is taken with a straight grip.
3. Without making any sudden movements, they rise with a straight back, holding the barbell.
4. When squatting at the bottom, the thighs should be parallel to the floor.
5. Having made the transfer of weight to the heels, they rise in I. p.

The knees should not be behind the line of the toes - this will prevent them from getting unnecessary stress. It is imperative to transfer weight to the heels, otherwise you can injure the spine. The barbell hack squat is an effective exercise that burns excess body fat.

Typical mistakes

Squats are not the most difficult exercise, but the barbell on the shoulders makes them more energy-intensive and effective. But if you do not follow all the subtleties of the technique for their implementation, they can be not only less effective, but even harmful. The wrong muscle groups will be involved, discomfort and injuries may occur.

Incorrect range of motion

If you do not squat deep enough, then there will be no result. For the desired effect, you need to lower until the thighs are parallel to the floor. Not everyone can do this right away due to insufficient stretching. Therefore, it is imperative to stretch after exercise, paying special attention to the quadriceps and adductors of the thigh.

Rounding the back while lifting

This is the most common mistake when working with large weights.

If the back muscles are not strong enough to keep it straight, it is worth taking less weight, adding exercises to train the spinal extensors.

Movement in the lumbosacral region

Some athletes, to facilitate lifting, "connect" to the work of the tailbone. But this cannot be done - it can lead to injury. Therefore, it is worth choosing the right weight and depth of the squat.

Knee movement

When doing squats, the knees should not be in front of the feet. Do not twist your knees inward, otherwise this movement can injure the meniscus.

Incorrect feet position

The depth of the squat depends on their position. To make it deep, they should be turned a little and placed slightly wider than the shoulders. Thanks to this, the girl will be able to descend to the lowest point possible without loading the knee joint.

Incorrect breathing technique

The main rule: you always need to exhale with effort. If you do not follow the breathing technique, the muscles will not receive enough oxygen, which can affect the overall well-being and the quality of the exercise.

Alternative to the squat for the girl

If there are contraindications or the girl, because of her beliefs, does not want to include such squats in the workout, you can choose alternative exercises.

But in order to achieve a similar effect, you will have to include 2-3 tasks from the listed options in the complex:

• deadlift with a kettlebell on one leg;
• squats with weights on the belt;

• performing squats on one leg;
• dumbbell squats;
• dumbbell lunges;
• lifting the buttocks with a barbell.

All of the above exercises are strength exercises, so their effectiveness also depends on the selected weight. Then it will turn out to work out the necessary muscle groups without giving them too much load.

Each workout can be combined so that not only the legs are involved, but also the lower back and spine. Then the girl will be able to use more weight and increase the number of repetitions and approaches.

Squats are one of the basic exercises for training the legs and buttocks, and the barbell on the shoulders helps to work them out more effectively.

It is best to start exercising under the guidance of a trainer who will set the correct technique, select the optimal weight, the number of approaches and repetitions. Then the training will be effective, the figure will become tighter and slimmer without excessive relief, which is important for girls and women.

Article design: Anna Vinnitskaya

Video on the correct squat with a barbell

Basic Barbell Squat Techniques: