Weighted Sissy Squat
Differentiation: Mechanics
This variation of a squat is unique. Here is how: you hold weight plates against your chest to add resistance. This added weight helps the overall strength and endurance of your quadriceps | and hamstrings. This exercise is good for beginners who want to develop quadricep strength.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic plate.
2) Locate a sturdy object such as a well-balanced incline bench.
3) Stand about one foot away from the bench, holding the weight plate.
4) Grasp the post with your free hand.
5) ...and place the other arm - with the weight plate - against the bottom portion of your chest (holding the weight from the bottom).
6) Place your feet shoulder-width apart.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Raise your heels about 2-3 inches off the floor as if you are performing a calf raise.
3) Simultaneously while raising your heels, inhale as bend your knees to lower your upper body backward toward the floor
4) ...until your upper and lower legs form a 90-degree angle.
5) Hold briefly at the bottom.
6) Exhale as you push your body up to the starting position.
7) Focus on using your heels to drive your body weight up and not the front of your feet.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Be sure to stay on your toes during the entire movement.
In this movement, your knees should come forward slightly.
Because you are holding a plate, keep your back flat and not rounded as you lower your body. (If you can't maintain a flat back, lower the weight used)
Keep your back flat.
Keep your head facing upward during the movement.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Knee Wraps by Pulse Fitness Gear | $14.95 | |
| Weightlifting Belt | $17.61 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
The hand holding the post will support your body and hold yourself, as the natural motion is to lean slightly back on this exercise. (Check out the regular sissy squat exercise description) Concentrate on using your quadriceps as you push up. When you lower your upper body, you should feel a stretch in your quads and calves.