Playboy model used an alligator instead of a barbell

27.10.2018

• G. Vinogradov, I. Vinogradov. Athleticism. Theory and methodology, technology of sports training
• K. Leistner. Partial squats.
• Squat Analysis.
• Matt Furey's Royal Court of Bodyweight Exercises.
• D. Kalashnikov. Squats. Anatomy, kinesiology, technology, risks.

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The barbell squat is one of three competition exercises included in classic powerlifting, along with the bench press and deadlift. This is the main exercise for working the legs and buttocks, effectively developing the target muscles, strengthening ligaments and joints, and helping to increase strength1.

Powerlifters do barbell squats because they see it as a competitive discipline. For bodybuilders, exercise provides a comprehensive stimulation of muscle protein synthesis. Fighters (wrestling, mma) do squats with a barbell to strengthen the ligamentous apparatus and increase leg strength (protection from being taken to the ground, throws, painful locks).

But are squats with a barbell necessary for girls who have nothing to do with sports and go to the gym for only two reasons - to lose excess weight and keep themselves in optimal physical shape? It is well known that barbell squats allow you to get an aesthetic shape of the gluteal muscles, and this is true2. But squats are a difficult and traumatic exercise (like all basic ones), but if you approach it without fanaticism and with knowledge of the matter, you can gain many advantages.

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:

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.

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.

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.

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.

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.

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

An excellent option for those who don’t have the willpower to study on their own.

Photo: Polina SHANDRAK

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 will also work 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 trainer

Photo: 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.

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.

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.

Both lift the barbell and rule the country: what Baltic women are capable of

Despite the frosts and snowfalls, which make it difficult to believe that it’s already spring, one of the most controversial holidays has arrived - March 8th. We will not go into its historical and political background: this is a thing of the past, and holidays, just like people, tend to evolve and change, acquiring new features and practically obliterating the original ones.

So it is with this spring day: someone expects from it flowers, washed dishes and a romantic holiday, when you can fully feel your femininity and tenderness, and someone, on the contrary, expects recognition of your merits and successes, proof that the weaker sex - this is parquet, and not women. In this review, the RuBaltic.Ru portal will try to respect the expectations of both and talk about several amazing women who were able to achieve undoubted success in various fields of human activity.

In the wake of interest in sports caused by the 2018 Winter Olympics, let’s start, perhaps, with the female athletes of the Baltic region. Rebeka Koha was recognized as one of the best athletes of the year before last.

. Agree, a girl with a barbell is not at all the same as a “girl with a paddle.” This is quite unusual in itself. And the fact that this miniature young lady, whose height has barely exceeded one and a half meters, not only lifts more than 100 kilograms of iron, but also takes prizes (twice at the European Championships and at the World Championships in 2020), is completely worthy of applause.

Rebeka Kokha / Source: lov.lv
Her story is a story of determination and understanding of her path from an early age. She realized her calling to weightlifting at the age of twelve, when one half of the girls was still playing with dolls, and the other was learning the art of shooting with their eyes to kill. Young Rebekah started playing sports and succeeded in it.

Currently, the nineteen-year-old girl is exploring new horizons not only with the barbell, but also in the field of academic sciences, as a student at Riga Stradins University. The standard of the ancient Greeks, who believed that for truly harmonious personal development, both versatile erudition and sports are necessary.

Ruta Meilutyte is considered the most famous Lithuanian athlete.

. Her choice of sports direction is not as surprising as Rebekah’s, but her successes are also very impressive. In the entire history of Lithuanian sports, only Ruta managed to win Olympic gold in swimming. She did this in 2012, when she was only fifteen years old and one of the youngest athletes at the London Games. And we haven’t seen such young Olympic medalists for a decade and a half.

Ruta Meilutyte / Source: baltnews.lt

Since then, Ruta has repeatedly won medals, mostly gold, at the European and World Championships, and grateful compatriots for this call her name among the top three most famous people in the country.

Despite the fact that Ruta has lived in the English city of Plymouth for the last seven years, she has Lithuanian citizenship and fully feels her belonging to the Meilutyte nation. Ruta's successes are truly stunning: having barely started swimming seriously at the age of thirteen, in the same year she set the first national Lithuanian records in breaststroke swimming at distances of 50 and 100 meters. The “gold-bearing” Olympics happened two years later. According to the girl’s father, with whose help she started swimming, the key to her success is her stubbornness of character and amazing performance.

But Estonian athlete Irina Embrich

She also works in an interesting field: during her long career, she has repeatedly become a champion and prize-winner of various fencing competitions. A girl with a sword is almost as cool as a girl with a barbell, but a little more common and, as paradoxical as it may sound, feminine. Well, or at least gracefully, although girls are still a rarity among epee fencers.

Embrich's love for fencing sparked in second grade after her first training session, which she attended out of curiosity. This year Irina will celebrate her thirty-seventh birthday, but she is not yet thinking about retiring from her career. In 2020, as part of the Estonian team, she won another gold at the European Championships, and in 2017 she was awarded the title “Best Athlete of Tallinn.”

Irina Embrich / Source: sputnik-news.ee

In addition, Embrich is raising a teenage daughter who is involved in rhythmic gymnastics. The athlete also has a degree in chemistry. She speaks about her calling as follows:

“A fencing fight is a noble duel between two individuals. And each time it goes differently, because no two are alike. Everyone has their own handwriting, their own face. To succeed, you need equally different qualities - speed, flexibility, reaction, speed of thinking, the ability to predict your opponent’s moves and hide your own, psychological stability.”

Who, besides athletes, is always heard and visible, whose words and actions do not go unnoticed by the general public? Of course, these are politicians. And among them there are more and more noticeable female figures. So much so that Lithuanian male politicians even ten years ago were worried that their fair and purposeful sex would completely push them out of all leadership positions. It is unlikely that these fears are justified, at least in the foreseeable future, but the trend itself suggests that certain processes are unstoppable in society, and it is not only useless to fight them, but also dangerous.

If we continue the conversation about Lithuania, then, of course, the number one person is the country’s President Dalia Grybauskaite

. Her strong character, black belt in karate and choice between family and career in favor of the latter more than once became the object of media attention. And her words, spoken at the conference “Women Strengthening Democracy: Best Practices” held in Vilnius in 2011, are also quite worthy of quotation:

“Today in Vilnius, ideas and initiatives, best practices, success stories of strong women were voiced, which will become a clear guide to action on how to effectively deal with problems, strengthen the role of women in creating democracy, and will inspire women around the world to strive for education, actively participate in politics, business and social life."

Dalia Grybauskaite / Source: 15min.lt

Equally worthy of mention are much more recent events: last year, at the “We Can” World Summit of Women Leaders, Grybauskaite received an award for increasing the active role of women in politics.

Latvia, unfortunately, cannot yet boast of such successes in promoting equality. Only about 20% of high government positions are held by Latvian women. “But we are beautiful,” as Latvian politicians seem to say and upload photographs, one more beautiful than the other, to their blogs.

For example, Sandra Sondore

, who worked for many years as an adviser to the Minister of Foreign Affairs. According to her passport, she is a lady of deep Balzac age, but who would guess this by looking at her graceful face and toned figure! Sandra considers sports, including equestrian, to be her secret of youth. She dreamed of horses since childhood, but she managed to make it come true only a few years ago. In addition, Sandra practices yoga and some esoteric techniques, which somehow combines with successful work in such a mundane field as law.

Sandra Sondore / Source: jauns.lv

Well, as for Estonia, everyone knows its president with many children! The smiling blonde actually has a strong character and, as they say, an unbending core - the envy of many men. Career of Kersti Kaljulaid

began almost two decades ago as economic adviser to Prime Minister Mart Laar. A little later, in an interview, she spoke about the painful issue:

“Estonian women will not humiliate themselves and demand a sense of responsibility from men. They are happy and proud that they can do everything themselves. Buy apartments, pay off loans, save money to survive maternity leave.”

Kersti Kaljulaid / Source: r4.err.ee
And she not only survived it successfully, but also mastered several languages ​​at a decent level and moved up the career ladder by leaps and bounds. For a year and a half now, she has held the main government post in the country, while her second husband, meanwhile, is raising her sons and running the household. It seems that, if not in all of Estonia, then at least in this particular family, the overthrow of ossified gender roles and the triumph of equality did happen.

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.

For girls, push-ups are enough for their pectoral muscles.

Many girls and women who understand the importance of chest exercises think that regular push-ups are enough. However, practice shows that no significant changes occur during push-ups, since the pectoral muscle requires many different exercises with different weights.

Push-ups are effective only up to a certain point, and then they become useless. For high-quality development of the pectoral muscles, you need a set of exercises that combine push-ups, dumbbell curls while lying on a bench, a classic bench press and an incline bench press.

If you want to train your chest with push-ups, we recommend that you increase the load with additional weights, for example, you can put several weights from a barbell on your back. Experienced trainers advise using push-ups for the final hammering of the muscles at the end of the workout.

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.

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.