Squats with dumbbells vs barbell

For regular gym goers, an age-old debate that consistently comes up is about the dumbbell squat vs. Dumbbell squats are better for building stability and complementing barbell squats, especially for beginners.

Both have a time and place in your training.

The added weight and bulk of the barbell can be overwhelming, which can make it difficult for some lifters to feel comfortable and confident.

The Verdict: Which is Better?

So, is dumbbell squat as good as barbell squat? Also, these squat variations can also be performed with an adjustable kettlebell.

• Sumo Squat

This workout is ideal for individuals having back issues.

The dumbbell squat might just be your perfect alternative.

In today’s fitness landscape, the quest for a powerful lower body is more relevant than ever. Because the weight is concentrated in the center of the body, barbell squats require a high level of control and coordination to execute properly.

Additionally, barbell squats can be more intimidating for beginners, especially if they’re new to weightlifting.

Most lifters use dumbbells because it is difficult to get in the right position with a heavy barbell.

Set up:

To perform the Bulgarian split squat, place one leg on the bench and place the other leg forward almost like you are in a lunge position.

Your leading foot should be around 2 ft away from the bench.

Execution:

To perform a rep, simply bend the lead leg, and lower your body weight down.

You want to control the weight so that you aren’t descending too fast.

You want to lower down until your front knee is almost vertical, and your rear knee almost touches the floor.

At the same time, keep your knee in line with your foot throughout the entire motion.

Once you have finished this movement, push into the ground with your lead foot in order to propel your body upward.

That is one rep.

Frequency:

Bulgarian split squats are an accessory exercise so perform these with high reps (8-15) within at least a set of 3.

Should beginners do squats or Bulgarian split squats?

As I mentioned earlier, whether the Bulgarian split squat is right for you depends on your lifting goals.

Here is an interesting study and its abstract about whether or not squats are more effective than Bulgarian split squats or vice versa.

In short, the short study found that there is no definite evidence that squats are better than Bulgarian split squats.

However, the article does mention that 5 weeks of training may not be the best representation of long term strength gain.

This is a major point to bring up since one major goal of strength training longevity is by progressively overloading heavy movements for as long as you can.

For unilateral exercises, you can only do so much versus a squat that you can load much heavier.

If you want to become a better athlete, and your sport requires you to spend a lot of time on one leg, the Bulgarian split squat might be good for you.

But if your goal is to build strength, and to develop a better physique, your time will be better spent performing the barbell back squat as it is much more effective in building muscle and strength.

The barbell back squat is easy to overload on so you can progress in weight each session.

It is also a very stable exercise which eliminates the possibility of other factors that can affect the quality of your reps such as a loss of balance.

In addition, the barbell back squat is also a compound exercise which works both legs at the same time, as well as a handful of other muscle groups that aren’t worked during the Bulgarian split squat.

All in all, if your goal as a beginner is to build strength or to build more muscle, the squat is a must-have in your exercise routine.

If you can’t decide between choosing between one or the other, why not do both?

One of the primary benefits is that they allow for greater overall leg strength and power. You start standing with your feet shoulder-width apart, holding the dumbbells at your sides. However, this limitation can be beneficial for lifters with mobility issues or those who struggle with proper form in the barbell squat. Without the added stability of a barbell, it can be easy to lose control of the dumbbells and compromise proper form.

Barbell Squats: The Pros

On the other hand, barbell squats have several advantages that make them a popular choice among lifters.

High mobility is needed on the shoulders, and the upper back has to be very strong. Take action by incorporating dumbbell squats into your workout routine, focusing on proper form and technique to maximize the benefits. Maybe you lack a spotter or simply prefer a more solo workout. They do not require extensive movements from wrist to shoulder as the front squats do.