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Weighted Sissy Squat

Exercise Data

Type: Strength Main Muscle Worked: Quadriceps Other Muscles: Calves, Glutes, Hamstrings Equipment: Barbell Mechanics Type: Compound Level: Expert Sport: NoForce: Push
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8.3

Out of 10

Excellent

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Weighted Sissy Squat
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Weighted Sissy Squat
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Weighted Sissy Squat Guide

Main Muscle: Quadriceps

  1. Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
  2. As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward. Inhale as you go down and stop when your upper and lower legs almost create a 90-degree angle. Hold the stretch position for a second.
  3. After your one second hold, use your thigh muscles to bring your torso back up to the starting position. Exhale as you move up.
  4. Repeat for the recommended amount of times.

Caution: This exercise is to be avoided if you suffer from knee problems as it can stress the knee. Also, make sure that there is nothing behind you; as in the case that you lose your balance and fall, that way nothing will hit you on the head causing an injury.

Variations: If you are new to this exercise, you can start by using two arms (so you'll need the two beams of the squat rack in front of you to hold yourself). As you become more advanced then just use one arm. Once that becomes easy, you can use the opposite arm to hold a plate on top of your chest.

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Tip: Weighted Sissy Squat

Exercise Rating
8/10

Sep 23, 2013 1:10 PM: You can also do this without bending at the waist. Just keep rising on your toes and lean back as far as you can. This form is challenging even without weights, and was done by Tom Platz and Arnold Schwarzenegger.

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Review: Weighted Sissy Squat

Exercise Rating
9/10

Jun 18, 2013 3:26 PM: for those above a certain "golden age" and starting out, this is by far the safest for them.

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Review: Weighted Sissy Squat

Exercise Rating
10/10

May 30, 2013 11:02 AM: Superset with Leg Press

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Tip: Weighted Sissy Squat

Exercise Rating
10/10

Feb 19, 2013 3:00 PM: Stripper squat!!!

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Review: Weighted Sissy Squat

Exercise Rating
4/10

Sep 4, 2012 7:00 AM: It puts a lot of stress on important joints. Is very delicate. To be performed with supervision of an expert

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Tip: Weighted Sissy Squat

Exercise Rating
6/10

Mar 21, 2010 2:39 PM: A weaker workout, even if advance. Use the sissy squat only if joints hurt too much for a normal full squat. If your shoulders hurt, try the hack squat but skip the sissy squat. Only use it for toning or definition. This workout is best done high rep low weight for ultimate effect and is easier on the...+See More

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