How to do Squat Workouts for Weightlifting & Bodybuilding

Series Summary

The first Weightlifting World Championship occurred in London on March 28th , 1891; but weightlifting traces back in history to the ancient Greeks and Egyptians, where we find weightlifting used to judge human strength. In the 21st century, weightlifting is as popular as ever, with many events in the Olympics, and thousands of gyms popping up all across the world. There are many exercises for almost every muscle you can name, and a correct and an incorrect way to work those muscles. Proper technique is essential to an efficient and safe strength training program.

Bodybuilding routines, in particular, often involve hours of isometric weight lifting exercises at the gym, building and toning specific muscles and muscle groups for the ultimate rip. Athletes usually train for overall fitness or muscle tone, keeping strength and size in proportion for the whole body, an important factor for sports or professional bodybuilding competitions.

In these free exercise videos, learn weightlifting workouts and bodybuilding routines that will help you increase muscle mass and strength, whether for physical fitness, sports or weight lifting competitions. Our expert physical trainer will show you some basic isometric weight lifting exercises for upper and lower body, as well as how to use fitness equipment at the gym. Try these and pretty soon you’ll be in the best shape of your life!

Video Transcript

" I’m Kirk Watt on behalf of expertvillage.com. In today’s clip we’re going to be working on the squat. We’re going to be using the smith machine. It’s a little different than a free squat, but in my opinion it still delivers a great workout for the quads. First couple of things you want to focus on: your stance; a nice comfortable stance about shoulder width apart. Get in the machine. It’s a little different, like I said, than free squat because the motion of the machine is going straight up and straight down so you have to position yourself a little forward in your feet than normal. Again, comfortable distance, make sure the bar is resting comfortably on your back. When you’re ready to go just slightly bend your knees, take the weight down, keep your back straight, your spine straight, and press up. Continue the exercise for about 20 reps, depending on the weight, but if you’re going advanced you want to take the weight up and take the reps down. As you can see, it’s a nice, smooth pace, nothing fast. Nice and even. Keeping the pressure in the heels, driving up with the hamstrings and the glutes as well, but the squads will be taking most of the load. Remember to exhale as you press up; inhale as you go down. Again, just keep it nice and consistent. What don’t you give me 3 more. When you finish the exercise be very careful. Back up slightly, make sure the machine is hooked before you release it, and step out. That is a squat on the smith machine. "