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Making squats harder
Posted: Wed May 12, 2010 1:14 pm
I'm looking for a way to make my squats harder. When I do the workouts I can feel the effects in my arms, back, chest, and a little bit in my abs, but I feel like my legs aren't getting the same workout. Squats are, by far, my best lift--as i can push more than 1.5x my body weight--so i wonder if there is a way to make me work a little harder doing them.
I'm already trying jump squats, which helps, but I feel like i could still get more out of them. any help appreciated.
Posted: Wed May 12, 2010 3:53 pm
There's a couple different things you could try:
- You could pre-exhaust your legs by either running or cycling before your simplefit workout
- Second thing you could try is to start doing one-legged squats (pistols) The intermediate and advanced versions of simplefit include these.
- Your final option would be to add some resistance, by either holding a pair of dumbbells or a straight bar across your back, or using a resistance band like the ones from Iron Woody. Vinyl weight sets are easy to come by at yard sales, but resistance bands are more portable. The downside of using weights is that it will increase your time and you run a greater risk of injury. If you go this route I'd do the weighted squats before your simplefit workout to pre-exhaust your legs, then stick with the bodyweight squats during your D1/D2/D3 workout so you can still make good time. And if you've never done weighted squats before, take some time to get the technique down so you avoid injury.
Posted: Sat May 15, 2010 4:40 am
That's a good tip scumdogg about pre-exhausting your legs prior to doing Simplefit. I've got short stumpy legs so I can air squat forever it seems. I've toyed with using dumbbells but as you say it affects your times...too much fiddling about...nice one
Posted: Sat May 15, 2010 9:12 pm
Google for pistol squats
Posted: Sun May 16, 2010 1:17 pm
@robbiew, I had a training partner that was 5'3" and he was a squatting machine as well. The last time I trained with him (years ago now) he squatted 405 for 3
Posted: Mon May 17, 2010 6:30 am
I'm 5'4" and have strong legs but that's some serious weight...reckon I'd end up a couple of inches shorter if I tried to shift that much!!
Posted: Thu Jun 10, 2010 4:54 pm
You could do single leg squats or what are called Bulgarian Split Squats. Basically, you are squatting with one leg at a time. The leg not being used is resting on a bench behind you. These can be tough.
Posted: Thu Jun 10, 2010 5:27 pm
good suggestions - I'll have to try and implement some of these...another short-legged person that's all about the squats...need to find a way to challenge my legs while I'm strengthening my upper body...