Hello everyone!
There is a lot of debate in the training world about whether barbell squats are safe and effective, and whether they should be incorporated into the training of the average person. I think they can be very effective if done correctly, however the main problem is that most people who do them do it incorrectly and this puts a lot of strain on people’s backs. This stress eventually ends up injuring the individual and his back is never the same from then on.
To help you avoid injury and avoid loading your twist with hundreds of pounds of weight, I want to introduce you to some alternatives to the squat that I find much safer and more effective. Much more effective? Yes, and this is because these exercises focus strictly on the legs. Squats require all kinds of secondary muscles, such as the back, shoulders, abs, etc. These exercises use much less weight and directly target the leg muscles. Best of all, they require little equipment to operate and can be done in the comfort of your own home.
Exercise 1: kettlebell squats
4 series of 10 to 15 repetitions
Exercise 2: Single Leg Dumbbell Squat
4 series of 10 to 15 repetitions
Exercise 3: Single Leg Bench Squat
4 series of 10 to 15 repetitions
The kettlebells and dumbbells that you will use to do the exercises mentioned above will be much lighter in weight than your typical back squat weight. This is much safer and if you have tried the exercises I am sure you will find that you can focus on the legs much better than the squats you did previously.
You don’t want to insult yourself when you’re working out. That’s not the point. The point is to build, strengthen, and define your muscles, so the next time you work out your legs, consider these exercises as an alternative to squats. Trust me, your back will thank you!
