Question re: Squats

[Lamont Burns]

So at this gym I hit up a couple times a week with a friend(we're working on making it a habit as a joint hang out)... the squat racks are in small numbers and in wide use it seems for us. So, instead of sitting around we decide let's go with DB squats on these days.

As newbies we get these free sessions for Q&A, etc etc with trainers. It's hard to get them to help you with specifically an exercise you want to do b/c they get on with a million other programs I should be doing. (FYI, I'm on a 5x5 basically SL)

Now to the question! Dumbbell squats, I see people holding the 2 DBs on either shoulder, one heavier DB with both hands around the midsection, 2 separate DBs held down at arms length... any of these stand out as best? One not even listed, perhaps?

Neither of us enjoy lunges, which was our other thought. Just looking for good opinions, I found 4-5 different ways on the net all listed as best.

 

[dealmaster00]

You can do other exercises while you wait for the squat rack.

 

[brikis98]

Hold on, let me get this straight: you're doing SL 5x5, a program based entirely around doing heavy barbell squats, and you choose not to do barbell squats because you are too lazy to wait for a squat rack? You need to understand that the reason SL 5x5 relies so much on barbell squats is because the squat uses (and hence, strengthens) a huge percentage of the muscles in your body and produces a massive hormonal response that will help your progress in all other exercises. It is NOT just a "leg exercise". There are plenty of other "leg exercises", but very few exercises that produce the kind of total body gains as the squat.

From this perspective, DB squats are not a great substitute. No matter where you hold them, they change the muscles involved and the motion. It's much harder and more uncomfortable to use heavier weights and you'll probably reach the limits of your gym's dumbbells (100lbs in most gyms) before you reach the limits of your squat abilities. If you then switch to barbell squats, you'll certainly be at a stronger starting point, but you'll probably still be surprised how different they are. You're also often limited by grip strength on dumbbell squats, especially as a beginner. Seriously, if you can spare a few minutes, just wait for the squat rack and do some proper barbell squats. If you have to change the order of the workout from time to time (ie, do power cleans first), then so be it.

If your really can't wait, then sure, go for dumbbell squats. If you hold the dumbbells by your sides, it'll be more like a deadlift than a squat, but is probably the most comfortable way to do it, especially once the weight gets heavy. If you hold the dumbbells on your shoulders, it'll be more like a front squat, but it's a pain to get the weight up there. Holding one dumbbell at your midsection is a goblin squat, which is great for training your squat flexibility and ROM, but impractical for real squat training. Some other options besides dumbbell squats, btw, are (weighted) step-ups, (weighted) lunges, cleans, snatches, pistols, and romanian deadlifts.

 

[EvilYoda]

Simple, steal a barbell from a bench, load it, clean it, push press, place on back and voila, squat position achieved.

P.S. Do not do what I just wrote.

 

[Lamont Burns]

Right, I understand the responses and tone. It's nigh impossible for me to not fail when asking fitness related queries on here, but it's cool, the answers work and there are yet dribbles of actual knowledge to be had. There's a host of other reasons for what happened this time, but really irrelevant for here. I ended up doing the deadlift kind(40 in each hand), my buddy did goblin I guess. He weighs 130 or so, I weigh ~200 with an ACL/miniscus repaired yet oft re-stretched weak terrible right knee.

We're apparently feeling things out, the sore thumb nubs we are.

Thanks brikis.

 

[BeauJangles]

DB squats are an awkward endeavor. Compared to a BB squat (high bar or low bar), no matter what orientation you choose to hold the DBs, your center of mass will be different. Whichever orientation you choose to hold the weight, be careful that the weight isn't too far forward, you need your heels to be firmly planted on the ground.

If all the squat racks are taken, see if you can jump in with another guy. If a guy is going heavy (1 rep max or something), he might need up to 8 - 10 minutes between efforts. That's more than enough time for you and your buddy to strip the bar, do your sets, reset the bar, and get the hell out of his way.

 

[GenHoth]

Originally posted by: brikis98
Holding one dumbbell at your midsection is a goblin squat,

Goblin or Goblet? I always used the latter term

 

[brikis98]

Originally posted by: GenHoth

Originally posted by: brikis98
Holding one dumbbell at your midsection is a goblin squat,

Goblin or Goblet? I always used the latter term

Ha, you know what? I had always heard the term used in videos, but never saw it written. It always sounded like "goblin" to me, but after a quick google search, you're right, it's actually goblet. I guess goblet makes a lot more sense too, I just never thought about it