To perform a weighted squat properly, focus on maintaining a stable and controlled movement. Here's how, incorporating insights from the provided reference:
Key Steps for a Weighted Squat
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Starting Position:
- Begin with your feet shoulder-width apart.
- Ensure your shoulders are fixed and stable.
- Lift your chest, and brace your abdominal muscles, as mentioned in the YouTube video [0:14].
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Descending:
- Initiate the squat by pushing your hips back, as if sitting in a chair.
- Maintain a controlled descent, keeping your chest lifted. The video [0:14] also emphasizes a lifted chest posture.
- Continue descending until your thighs are at least parallel with the floor.
- Your knees should track in line with your toes, without caving inwards.
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Ascending:
- Drive through your heels to return to a standing position.
- Keep your core engaged throughout the movement.
- Maintain the same fixed shoulder position and chest lift as described in the video [0:14, 0:56].
- Do not let your lower back round or arch.
Detailed Breakdown
| Phase | Action | Key Point |
|---|---|---|
| Setup | Feet shoulder-width apart, shoulders fixed, chest lifted, abs braced | Ensure stable base and core engagement. |
| Descent | Push hips back, controlled descent, knees tracking with toes. | Lower until thighs parallel to the ground, maintaining posture. |
| Ascent | Drive through heels, core engaged, maintain posture. | Return to standing while controlling the movement. |
Practical Tips
- Choosing the Weight: Start with a weight you can manage for 8-12 repetitions with proper form.
- Breathing: Inhale as you descend and exhale as you ascend.
- Progression: Gradually increase weight as you get stronger while maintaining correct technique.
Performing a weighted squat correctly engages multiple muscle groups, making it a powerful exercise for overall strength.
