The Barbell Squat
This exercise is very demanding on the muscles of the body. It is important to have a Certified Personal Trainer demonstrate and observe the squat to ensure you are doing in correctly to maximize benefits and minimize risk of injury.
From a standing position, rest a barbell across the mid-upper back area. The barbell should rest comfortable on the trapezius and rear shoulder area. it is important to not place the weight across the upper back/neck area. Hold the bar with an overhand grip. Keep your head up and chest high. Push your hips back, bending at the knees until your thighs are parallel to the floor. Imagine you are sitting in a chair.
Be sure your knees do not move forward over your feet or your knees collapse inward. From the parallel position, contract your glutes and push up through the heels to the standing position.
I have discussed in more detail the proper form for the squat in a previous blog. Feel free to read it or contact me for a demonstration. This exercise can also be performed on a Smith Machine for added stability and safety.
The Kettlebell Squat
This exercise is a good alternative if you have back issues which may prevent you from doing a barbell squat. There are a few variations of the kettlebell squat which can be done. Movement will be the same as a barbell squat. However, the placement of the kettlebell will differ and will also change the focus on the muscles. The key is to keep your chin up, back straight and feet not drifting forward over the knees on all squatting movements.
With a regular kettlebell squat, you will hold a kettlebell in each hand with elbows bent and ketllebells resting on your shoulders and elbows in front of your chest. Your hands will rest against your chest and your elbows will remain against your ribs. It should take little to no effort to support the kettlebells throughout the range of motion of the exercise.
The Goblet Kettlebell Squat will involve the same execution for the exercise as the barbell and regular kettlebell squat. Grasp one kettlebell with two hands. Cup the kettlebell and place your thumbs through the horns (handle) of the kettlebell. Hold the kettlebell against your chest. It will look like your holding a goblet. Keep the kettlebell tight against your chest throughout the squatting range of motion.
The Modified Kettlebell Squat is done by simply holding a kettlebell in each hand by your side. Proceed to perform the squat using the same motion as the other squats. This squat is a safer alternative to the barbell or kettlebell squat. Your form must remain the same as the other squats but the weight is hanging by your side rather than placed on the back or chest.
The Single-Leg Deadlift
This exercise will not only isolate and build the butt and hamstrings but will focus on balance and core strength as well! This exercise will take some practice to get the form and balance. It's important to squeeze your gluteal muscle of the non-working leg throughout the movement to prevent your hips from rotating outward causing the leg that isn't being worked to rotate outward away from the center of the body. Start with a light dumbbell or kettlebell initially until you perfect the range of motion.
Grab a dumbbell or kettlebell with an overhand grip and hold the dumbbell or kettlebell at arm's length in front of your hip. Bend over at the hip lowering the kettlebell toward your foot on the planted leg. The non-working leg will swing up behind you as you lower the kettlebell or dumbbell. Ideally you want to touch the floor in front of your planted foot. Keep a slight bend in the knee to prevent hyper extending the knee.
You want to create as much distance between your butt and your chin as you bend forward. This will remove stress off the lower back and place it on the hip and glutes. Push the hips and your chin forward as you bent over to lower the weight toward your toes. I find if you stare at an object on the floor ahead of you, it will help keep your back straight and help focus on keeping your balance.
In the bottom position, your torso should be parallel with the floor with a slight arch in your lower back Your body should form a "t". Squeeze the gluteal muscle of the planted leg and push your hips forward as you come back up to the standing position.
With these and all exercises, remember it is more beneficial to perform the exercise slow and controlled. this will allow the muscles to extend and contract harder allowing for more muscle fiber recruitment and allow for the exercise to be completed through a safe range of motion.
*Always consult your physician and a Certified Personal Trainer to ensure you are able to perform this or any other fitness program.