Every girl dreams of toned, rounded buttocks that will allow her to wear any tight clothing. And you've probably heard that squats with a kettlebell or dumbbells guarantee a good result. But, alas, not everyone knows how to properly perform exercises with weights. Even a simple squat must be done carefully, following the technique. Otherwise, you may harm yourself and suffer serious injury.
Types of squats with kettlebells
Kettlebell squats, or goblet squats as they are also called, are a versatile exercise. Suitable for both beginner athletes and professionals. It is much simpler than the similar one with a barbell. There are several types of squats:
- Classic - weights on the sides or near the shoulders.
- With a projectile between the legs.
- Frontal - weights on the chest.
Depending on the chosen exercise, different muscle groups are worked. So before you decide what type of kettlebell squat to do, think about what you want to work on.
Why are these squats needed?
Well, first of all, due to the main feature of the exercise (the central center of gravity is shifted forward - the general center of gravity), the biceps muscles of the legs are a little more tense.
A great way to pump up your legs or remove excess fat if you work according to the “drying” scheme. In addition, due to the low pelvis, the joints are loaded, which serves to strengthen them.
For girls, this is another way to include the butt in the work. Well, there’s nothing else that immediately catches your eye. What do you think?
What muscles are involved?
It is most useful to do squats with a kettlebell for girls who dream of an elastic and toned butt. After all, it is the gluteal muscles that work most actively when performing this exercise. But even here, not everything is so simple. Depending on the location of the kettlebell or dumbbell, certain muscle groups are more heavily loaded. And there are three of them on the buttocks: large, medium and small.
The first is responsible for volume. It is she who sets the shape and size of the most appetizing part of the body. The gluteus medius and minimus muscles work mainly when the leg is moved to the side. They are responsible for the tightness of the butt. As you can see, they need to be trained equally well. Otherwise, you will not see a beautiful figure. In addition to the gluteal muscles, squats with a kettlebell also train the biceps, triceps, quadriceps, and back muscles. By performing such exercises, you kill two birds with one stone: you tighten your butt and strengthen your back.
How to squat correctly for girls to quickly pump up their butt with dumbbells on their shoulders?
After fully mastering the technique of performing squats, experts recommend increasing the load. This will significantly increase the effectiveness of your training. It is more convenient for beginners to do this using dumbbells.
In addition, dumbbells are an ideal option for weight training at home, as this sports equipment:
- accessible and inexpensive
- gives you the opportunity to train at home
- takes up little space
- does not place direct stress on the spine
Using dumbbells solves the following problems:
- effectively pumps muscles (at the same time the quadriceps, gluteal muscles, inner and back surfaces of the thigh work)
- prepares your body for heavier loads
- allows you to hone your squat technique while using a power load
Squats using dumbbells on the shoulders are also called isometric. They work great on the lower limbs. In addition, it also engages the shoulders.
Squats with dumbbells
An exercise is performed based on a squat without weight, but with some features:
- place your feet at a distance that is approximately 1.5 times shoulder width
- point your toes and knees outward
- move your buttocks back as far as possible
- place dumbbells on your shoulders, holding them with your hands
- there should be a right angle between your body and elbows
- As you inhale, begin your squat until your thighs are parallel to the floor or lower.
- tighten your abdominal muscles
- if for any reason it is too difficult for you to do a very deep squat, rise a little earlier, without reaching the bottom point
- rise as you exhale
- perform squats at a smooth pace
- keep your butt muscles tense all the time
- optimal weight of dumbbells – 5 kg
- do 4-5 sets of 15 - 20 times
- break between approaches no more than 2 minutes.
Squat technique
Each type of squat has its own technique. If you follow all the rules, the exercises will bring results very soon. But get it wrong and you could be scarred for life. Therefore, you should first perform squats with a kettlebell under the supervision of a trainer or an experienced fitness specialist. The squatting technique itself is quite simple. The main thing is to monitor the position of the body. Your back should be straight, your legs should be shoulder-width apart and your knees slightly bent.
During the squat, you need to bend slightly, moving your buttocks back as much as possible to feel the tension in the back of your thighs. Do not squeeze your shoulder blades together under any circumstances. The chest should be straight. Watch your knees. They should be flush with the toe line. If the knees protrude further, it means that the technique of performing the exercise is broken - there is a risk of injuring the joints. It is also important to keep your heels off the floor, otherwise you risk losing your balance.
Depending on the type of squat, the method of gripping the projectile differs:
- Classic squats can be performed with one or two kettlebells. If you use one apparatus during the exercise, then place it on the trapezium and hold it with both hands. With two weights things are a little different. They need to be rested with the bottom on the shoulders. From this position you can also perform overhead squats with kettlebells, which will help strengthen your arm muscles.
- Squats with a kettlebell between your legs are an effective way to work the deep muscles of your buttocks, back, and hamstrings. In this case, the projectile must be taken with both hands. It is best to use benches or platforms that are comfortable to stand on so that the squat can be as deep as possible.
- Front squats. They are the most difficult of all. Requires great concentration, skill and strength. In this case, the kettlebell is held straight in front of you as close to the body as possible at chest level.
Options for performing goblet squats
Squats with a kettlebell and expander
This option is more suitable for the fair sex. It allows you to include the middle part of the gluteal muscles in the exercises. To do this you will need an elastic band. We fasten it under the knees. We take dumbbells or a kettlebell in our hands and do squats. The band will provide additional resistance, trying to bring your knees together. To prevent this from happening, we will have to further spread our legs to the sides by pulling on the expander. This technique can be used by any athletes who want to get rid of hallux valgus (displacement of the chariots towards each other).
Crossover squat goblet
This option is more rare, but still exists. A friend of mine used crossover squats during rehabilitation after an accident. Since he was unable to squat with a barbell or other weights due to limitations in the ankle joint. The main advantage of such squats is that your muscles are in constant tension both at the top and at the bottom. To perform this option, you will need a V-shaped handle, with which you usually do the LOWER BLOCK PULL. With it firmly attached to the cable, we install the block in the lowest position. The rest of the technique is the same as in the classic version. We grab the handle from below, lift it up onto our bent arms and press it to our chest. And we do squats.
Goblet in the Landmine simulator
This simulator is not very popular in Russia, and in most gyms it is unavailable, although it takes up very little space. I think you've seen how some athletes rest one side of the bar in a corner and hang plates on the other while doing various bent-over rows or OVERHEAD PRESSES. In principle, this is a landmine. Only the free edge of the bar does not rest against the wall, but against a special device. Its design is quite simple: a round bottom that acts as a weight, a hinge and the cylinder itself into which the bar is inserted. When working in this simulator, we don’t have to worry about our stability, since we will rest our chest directly on the bar itself. And in order to squat deeply, we will be forced to move our pelvis back. Therefore, landmine forces us to perform the exercise with correct technique. Plus, we can work with quite a lot of weight. If your gym has this simulator, try doing goblet squats in it and believe me, you will feel all the charm of this option.
Benefits of squats
In addition to the direct benefits, squats with a kettlebell for the buttocks have other advantages. First of all, it is worth noting the improvement in general physical fitness. After all, during this exercise, almost all muscles work, including the abs. Doing squats every day will help work out problem areas, improve endurance and strength. It will give you vigor. Even if you perform the exercise without weights, there will be an effect. The main thing is to get the technique right, and then use squats with two kettlebells or one, as you like. Interestingly enough, weighted squats affect hormonal levels. They promote the production of testosterone, the muscle growth hormone.
Top 5 common squat mistakes for girls
There are often cases when girls devote a lot of time and effort to training to create a beautiful relief in the hips and buttocks, but they cannot achieve a positive result. The fact is that muscle pumping occurs only with the correct technique for performing squats.
Squat mistakes
The most common mistakes trainers make when performing squats are:
- bent body and incorrect head position - the back should be straight, with a slight arch, and the head should not tilt. Otherwise, there is a risk of loss of balance and, as a result, injury.
- the heels lift off the floor - this causes an incorrect distribution of the load on the toes, which makes the exercise useless for tightening the muscles of the buttocks and thighs.
- lack of control over breathing - as already mentioned, improper inhalation and exhalation leads to dizziness, rapid fatigue and improper distribution of oxygen in the body.
- too shallow squat , in which the muscles of the buttocks are weakly activated (place some support behind you, touching which in the squat, you will understand that you are performing the exercise correctly).
- insufficient load and an insufficiently long period of training - experts are unanimous in their opinion: it is impossible to pump up your butt in a week or month. Building muscle mass is a fairly slow process, so training should be done regularly. In addition, after you have mastered the technique of doing squats, it is very important to increase the load.
The harm of squats
The benefits of squats with kettlebells are undeniable. But sometimes this exercise can be harmful. For example, if you have medical contraindications to putting stress on your knee joints, back, or other parts of the body responsible for distributing the load when squatting, you should consult a specialist. You may have to give up this exercise altogether or choose the optimal load to avoid injury. And of course, if the technique is violated, the harm to joints and muscles is simply colossal. Incorrect distribution of the load, sharp shocks or jerks can reward you with any type of damage: from sprains and dislocations to serious fractures. That is why it is better to practice the squatting technique under the supervision of an instructor.
What it is
The goblet squat is a basic exercise that is performed with a weight held at the level of the collarbone. A weight or fillet is most often used as a weight, but sometimes during home training you can use improvised means: a gallon of water or wet sand, a small backpack with books, etc. By the way, the well-known Sportmaster store offers inexpensive sports equipment.
Accordingly, goblet squats perfectly load most of the muscles of the body and at the same time you can do without special sports equipment or visiting the gym. Anyone who wants to get their body in shape and improve their health should definitely include this exercise in their workout program.
Recommendations
Be sure to stretch and warm up your muscles before you begin the kettlebell exercise. Pay special attention to your knees and feet. Keep your back straight, don't sway. And perform all movements without jerking. Control your abs. He must be tense. This will not only tighten the abdominal muscles, but also additionally support the spine while working with the apparatus.
Breathe correctly. Maintaining even breathing will help you do more squats. If you notice pain or crunching in your joints during the exercise, check whether the squat is performed correctly. If everything is fine with the equipment, you should visit a doctor. When working with heavy weights, be sure to use a special belt and fix your knees.
How to squat correctly for girls on one leg: squat technique?
The one-leg squat is very effective in its effects. It allows you to pump up your leg and gluteal muscles using only your own weight, without using additional weight. This makes it possible to do such workouts at home, without visiting the gym.
There are three main types of such one-leg squats.
“Pistol” is an exercise everyone has known since school. However, not everyone does it correctly.
You need to do it correctly like this:
- First, use a support in the form of a chair or wall. After your muscles become more trained, perform without support.
- spread your feet shoulder width apart
- hold the support with your hand (if you do it without support, then stretch your arms in front of you to better maintain balance)
- shift your weight to one of your legs
- lift the other one, not the supporting one, holding it straight in front of you
- smoothly perform a squat on the supporting leg
- the pelvis is slightly retracted back and the body forward
- at the moment of the lowest position, the free leg is parallel to the floor
- make sure your back remains straight
- push slightly and rise up
- pull up your free leg
Pistol
Squat with weights puts less strain on the back, and therefore is suitable for those girls who have spinal problems.
Do it this way:
- use a barbell (on your shoulders) or dumbbells (in your hands)
- inhale
- With your right foot, lunge forward wide so that your shin is perpendicular to the floor
- bend your left leg at the knee, without touching the floor
- standing up, straighten your legs without changing the position of your feet
- bend your legs again at the knees, while doing a springy squat down
- repeat with the other leg
Squat with weights
Using a chair - uses the muscles of the buttocks, thighs, quadriceps.
Do this as follows:
- stand with your back to a chair half a meter away from it
- With one leg back, place the front of your foot on the chair
- bending the other leg, do a squat
- the knee of the first leg should approach the floor
- straighten your leg out of the squat
- repeat 10-20 times
- change position and do the same on the other leg
Squat with a chair
