Help me spice up my squats!

phillyskyline · 01-22-2008, 04:47 PM

I work out at home with dumbbells/barbells 3-4 times per week. I alternate doing weighted squats and lunges (e.g., squats on Monday, lunges Wednesday, squats Friday) and I use a barbell across my shoulders or hold dumbbells at my sides. The problem is, I've gotten to the point where I could use more weight during the exercise but can't safely get the bar over my head/on my shoulders to start! The heaviest dumbbells I have are 20lbs and I am able to do more than 40lbs at this point for 12-15 reps x 3 sets.

So...I'd like to make my squats and lunges more challenging, but am not sure how to go about it other than increasing reps. Any ideas??

RWF · 01-22-2008, 09:30 PM

Hrm...

The easiest way would be to slow the reps right down and make them ultra controlled.

Another idea would be to "superset" the exercises. Which means you do the squats, then immediately after you do a set of dumbbell lunges.

If I think of any more ideas I'll post them up!

phillyskyline · 01-22-2008, 10:41 PM

Thanks, I will give that a try! Any ideas for variations so it's not the same thing everytime? I appreciate the suggestions.

Quote:

Originally Posted by RWF

Hrm...

The easiest way would be to slow the reps right down and make them ultra controlled.

Another idea would be to "superset" the exercises. Which means you do the squats, then immediately after you do a set of dumbbell lunges.

If I think of any more ideas I'll post them up!

CindyPTN · 01-31-2008, 03:19 AM

Another thing to do is to incorporate bicep curls, tricep curls, or overhead press (barbells lifted overhead from chest and back) while you're doing the squats and lunges. Your body then has to account for both actions happening at the same time.

You can also add a kick to your squats when you come up or maintain a static pose with your thighs parallel to the floor.

For an added umph in the static pose, you can do flurry upper cut punches with your hands(wts or not). These are killer!!!

For the lunges, you can add jumps where you transition your legs with a jump swap. Does that make sense? Be careful with your knees. This can be a stressful exercise, if your knees are sensitive.

Have fun.

DeeDee · 01-31-2008, 01:15 PM

I love to hate the jump squats. They are wonderful, but they are tough. I also like the kick squats. But can you please tell me what a static pose is?

It sounds quite intersting.

CindyPTN · 02-08-2008, 05:23 AM

Hi Dee,

A static pose is where you sit in the squat (or pretend like you're sitting in a chair) and just stay there! You can also sit up against the wall (wall squat) and just hold the pose.

Happy Squatting!

DeeDee · 02-08-2008, 12:11 PM

Oh, I do those, I just had never heard them called a static pose. You would think my trainer would have told me that before.

Anthony · 02-11-2008, 08:12 PM

try doing your squats one leg at a time!! you'll have to hold on to something so you don't lose your balance. you probably won't even need to hold a weight at first. then slowly increase the resistance when you get stronger by holding a light dumbbell. or you could pre-exhaust your legs with some statics then immediately after do your squats. good luck and have fun!

RWF · 02-14-2008, 11:00 PM

Quote:

Originally Posted by Anthony

try doing your squats one leg at a time!! you'll have to hold on to something so you don't lose your balance. you probably won't even need to hold a weight at first. then slowly increase the resistance when you get stronger by holding a light dumbbell. or you could pre-exhaust your legs with some statics then immediately after do your squats. good luck and have fun!

Good idea that...1 leg squats are real challenging!

Put the other leg straight out in front of you when doing them btw

CindyPTN · 02-16-2008, 03:22 AM

DeeDee,

Your trainer may also have referred to them as Isometric Holds/ Exercises. I like saying static because it's more visual than "Isometric."