Making squats harder

Forums Fitness training Making squats harder

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  • #106212
    raquilina
    Participant

    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.

    #119189
    scumdogg
    Participant

    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.

    Good luck

    #119190
    robbiew
    Participant

    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 😉

    #119191
    imported_Admin
    Participant

    Google for pistol squats

    #119192
    scumdogg
    Participant

    @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 😯

    #119193
    robbiew
    Participant

    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!! :D

    #119194
    john_e_turner_ii
    Participant

    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.

    #119195
    cook12345
    Participant

    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…

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