Supply Sliding Squat Machine and Other Squat Machines

The amount of weight on a hack squat machine can vary depending on the brand and model. Typically, the base weight of an empty hack squat machine ranges from 50 to 75 pounds. This weight is generated by the sled itself, not including any additional weight plates you might add for resistance. It’s important to check the machine’s specifications for exact details. Many gyms provide this information, or it can be obtained from the manufacturer. Always start with a manageable weight and gradually increase it to prevent injury and ensure proper form.

Yes, the squat machine can be highly effective when used correctly. It stabilizes your body, allowing you to focus on targeting your lower body muscles without worrying about balance. This can be particularly beneficial for beginners who are still mastering proper form. Squat machines help build strength in the quadriceps, hamstrings, glutes, and calves. However, for a well-rounded workout, it’s essential to complement machine exercises with free weights and other functional movements. Regular use can lead to increased muscle mass, improved endurance, and overall lower body strength.

A sissy squat machine is designed to isolate and target the quadriceps muscles more effectively than traditional squats. This machine provides support to the torso while allowing the user to lean back and bend the knees deeply, engaging the quadriceps in a controlled and focused manner. The machine’s design helps ensure proper form and alignment, preventing unnecessary strain on the knees or back. The purpose of the sissy squat machine is to enhance quadriceps development, improve leg strength, and aid in knee stability without putting excessive pressure on the joints.

Sissy squats, when performed incorrectly or with improper form, can potentially cause knee strain or damage, especially if there is excessive forward knee travel or improper alignment. However, when executed correctly using a sissy squat machine, the movement is more controlled and stable, which minimizes the risk to the knees. Proper setup and technique are crucial to avoid injury. The machine helps maintain alignment and provides support to the back and torso, reducing the chances of overloading the knees. For individuals with existing knee conditions, it’s best to consult with a healthcare professional before attempting sissy squats.

Sissy squats and regular squats serve different purposes, so one isn’t necessarily “better” than the other. Sissy squats isolate the quadriceps more effectively, emphasizing knee flexion while reducing the involvement of the hips and glutes. They are excellent for focusing on quadriceps strength and improving knee stability. Regular squats, on the other hand, are more compound movements that engage a broader range of muscles, including the quadriceps, hamstrings, glutes, and lower back. While regular squats are great for overall leg development and functional strength, sissy squats provide a more targeted approach to quadriceps training. Ideally, incorporating both into a workout regimen can yield the best results for overall leg strength.

Sissy squats primarily target the quadriceps and, to a lesser extent, the hip flexors and calves. While they do involve the glutes to some degree, they are not as effective in targeting the glutes compared to other exercises like squats, lunges, or hip thrusts. In a sissy squat, the glutes are activated for stability and control during the movement, but they don’t undergo the same level of activation as the quads. To effectively target the glutes, it’s best to incorporate exercises specifically designed for that purpose.

Sissy squats can be a good alternative to leg extensions, especially when the goal is to focus on quadriceps development. The sissy squat machine allows for a deep knee flexion, which mimics the movement pattern of leg extensions by isolating the quadriceps muscles. While leg extensions are performed while seated and provide a fixed range of motion, sissy squats provide a more dynamic movement, engaging the lower body in a more functional way. That said, leg extensions may still have an edge in isolating the quads without involving other muscles. Sissy squats, however, provide an excellent supplementary movement to work the quadriceps in a different manner.

No, sissy squats and hack squats are distinct exercises with different movement patterns. The sissy squat emphasizes knee flexion, isolating the quadriceps while minimizing the involvement of the glutes and hamstrings. The hack squat, on the other hand, involves a machine that allows you to squat with a slightly inclined angle, where your back is supported and your feet are placed in front of you. This movement primarily targets the quadriceps, but also engages the glutes and hamstrings more significantly compared to sissy squats. In short, both are beneficial for leg development but differ in terms of muscle engagement and movement mechanics.

The squat assist machine is designed to help users perform squats with proper form and reduced risk of injury. This machine assists by providing support, which can be especially beneficial for beginners or those with limited mobility. It guides the user through the squat movement, ensuring that they maintain a proper squat depth and body alignment. The squat assist machine also reduces the strain on the lower back and knees, making squats more accessible. Additionally, the machine’s guided motion helps improve the effectiveness of the squat by ensuring that the right muscles are being targeted, particularly the quads, glutes, and hamstrings.

Spanish squats and sissy squats are both exercises that emphasize quadriceps development, but they differ in execution and muscle engagement. A Spanish squat involves using a resistance band to wrap around the knees while performing a squat-like movement. This exercise helps activate the quads by creating resistance as the knees bend and the hips lower. Sissy squats, however, involve a backward lean, focusing on knee flexion to isolate the quadriceps while minimizing glute and hip activation. Both exercises target the quads but in slightly different ways. Spanish squats provide a more dynamic resistance that engages stabilizing muscles, while sissy squats are more of an isolated, static movement that isolates the quads more effectively.

Pistol squats are a challenging bodyweight exercise that requires strength, balance, and flexibility. They primarily target the quadriceps, but also engage the hamstrings, glutes, and calves. Pistol squats are great for building unilateral leg strength and improving balance and coordination. This exercise also enhances core stability and mobility, especially in the ankles, knees, and hips. Because it requires controlling your bodyweight and maintaining stability on one leg, it’s an excellent movement for improving functional strength and athleticism. Pistol squats are also beneficial for individuals looking to improve their body control and strength for sports or activities requiring agility and lower body power.

Both reverse Nordic and sissy squats focus on knee flexion, but they differ in how they target the muscles and their movement mechanics. In a reverse Nordic, the individual kneels and leans backward, creating a stretch in the quadriceps while targeting the hip flexors and lower back for activation. The reverse Nordic emphasizes lengthening and stretching the muscles rather than contracting them. Sissy squats, on the other hand, involve a backward lean and deep knee flexion to contract and engage the quadriceps specifically. While both exercises work the quads, the reverse Nordic focuses more on stretching, while sissy squats target muscle contraction for strength building.

A sissy bar is a vertical bar attached to the rear of a motorcycle or bike, primarily used as a backrest or for mounting accessories. In a different context, the term “sissy bar” is also sometimes used in bodybuilding and fitness equipment, where it refers to a type of bar that provides back support during exercises, such as squats. This term is unrelated to the sissy squat machine. In its traditional use, the sissy bar is meant to provide safety and comfort, preventing the rider from being thrown backward or providing extra support when sitting.

Bulgarian split squats are a unilateral leg exercise that primarily targets the quadriceps, glutes, and hamstrings. By elevating the rear leg on a bench or platform, the movement isolates the front leg, placing more emphasis on the quadriceps. This exercise also requires significant hip and knee stabilization, activating the stabilizing muscles around the hips, core, and ankle joints. Bulgarian split squats are excellent for improving balance, strength, and flexibility on each leg individually, which can help correct muscle imbalances and enhance athletic performance.

Hack squats primarily target the quadriceps, but they also engage the glutes, hamstrings, and calves. This machine-based exercise mimics the motion of a squat but with the back supported and feet placed on a platform at a slight incline. The hack squat focuses on knee extension and hip flexion, emphasizing the quadriceps. The glutes and hamstrings are activated to a lesser degree, but still play a role in stabilizing the movement. Hack squats are a great alternative to traditional squats, especially for those who want to minimize stress on the lower back while still targeting the same muscle groups.

The squat machine can be an effective tool for targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. While it provides support and can assist in maintaining proper form, it doesn’t fully replicate the natural movement of a free-weight squat. For beginners or those who need assistance with proper form, the squat machine can be beneficial in developing leg strength. However, for maximum functional strength and muscle engagement, incorporating free-weight squats or other dynamic leg exercises into a routine is ideal.

While the squat machine can help tone and strengthen the muscles in the lower body, it is not directly responsible for fat loss, including belly fat. Fat loss occurs when there is a calorie deficit, meaning you burn more calories than you consume. Using the squat machine can contribute to overall calorie expenditure by building muscle and increasing metabolism. However, to lose belly fat, it’s necessary to incorporate a combination of cardiovascular exercise, strength training, and a healthy diet to create a calorie deficit.

A squat machine, such as a sliding squat machine, offers unique benefits compared to traditional bodyweight squats. It provides more stability, which can help isolate specific muscles, such as the quadriceps, and reduces the risk of improper form or injury. The sliding squat machine supports the upper body, enabling individuals to focus more on their lower body muscles without worrying about balance. However, regular squats have the advantage of engaging more stabilizer muscles, including the core and glutes, and they offer functional strength benefits since they mimic natural movement patterns. The “better” option depends on your fitness goals. If you’re looking to target specific muscles in a controlled environment, the squat machine is a great choice. For overall strength, mobility, and balance, bodyweight squats are highly effective.

While the sliding squat machine is an excellent alternative to traditional squats, other machines also provide valuable substitutes, depending on your goals. The leg press machine is another popular option, which works similar muscle groups but allows users to adjust the load to target the quadriceps, hamstrings, and glutes. The hack squat machine, which positions the user at an angle, is also a great choice for working the legs with an emphasis on the quads. For those looking for a machine that mimics the movement of squats while reducing the stress on the lower back and joints, a Smith machine is a suitable alternative. Ultimately, the best machine for you will depend on your fitness level, goals, and any specific injury considerations.

The number of calories burned while using a squat machine, such as a sliding squat machine, depends on factors like intensity, duration, and the user’s body weight. On average, a moderate-intensity workout on a squat machine can burn between 200 to 400 calories per hour. If you’re using the machine with heavier weights or incorporating high-intensity interval training (HIIT) principles, this number can be higher. To maximize calorie burn, aim for longer workout sessions with short bursts of intense effort, which can elevate your heart rate and increase fat burning. For a more accurate estimate, you can use a fitness tracker or heart rate monitor to track the specific calories burned based on your personal data.

The best squat machine will depend on your specific fitness goals and preferences. For targeting quadriceps, the sliding squat machine is an excellent choice because of its ability to isolate the muscles and provide a controlled movement. The hack squat machine is also popular for individuals looking to focus on leg development, especially the quads, with a slightly different angle than regular squats. The leg press machine is another option, allowing for adjustable resistance and targeting multiple muscle groups in the legs. If you’re looking for versatility, the Smith machine can be a great option, as it can be used for squats, lunges, and other exercises. Ultimately, the best machine is the one that suits your training goals, provides comfort, and aligns with your workout routine.

The super squat machine is a specialized machine designed for high-intensity leg training. One of its main benefits is that it allows for deep squatting without the need for balancing a barbell or worrying about stability, which can be challenging for some individuals. This machine supports the upper body while encouraging a full range of motion, making it easier to engage the quadriceps, glutes, and hamstrings. The deep squat position is great for targeting the lower portion of the quads and improving overall leg strength. Additionally, it can be beneficial for individuals who are recovering from lower body injuries, as it helps to maintain form and minimize strain. The super squat machine is often used for building mass and strength, as the controlled movement allows for safer, heavier lifting.

Squatting every day can be beneficial for some people, particularly those training for strength and muscle gain, but it depends on how it’s programmed. If you squat every day, it’s essential to vary the intensity and volume of your squats to prevent overtraining and reduce the risk of injury. Incorporating a sliding squat machine can be useful for providing variety and focusing on specific muscles while giving your body a break from traditional squats. For most people, squatting 3 to 4 times a week with adequate rest in between is a balanced approach. If you’re squatting every day, you should also include proper recovery methods, like stretching and foam rolling, to help muscle repair and growth. Always listen to your body and avoid pushing through pain.

The DB method is a specific type of squat machine that targets the glutes and quads while reducing the strain on the knees and back. The frequency of using the DB method depends on your fitness level and recovery capacity. For most individuals, using the DB method 2-3 times per week is ideal for muscle building and strength development. This allows you to work on form and gradually increase the intensity without risking burnout or overuse injuries. If you’re training for a specific event or focusing heavily on leg strength, you may use it more frequently, but it’s important to allow adequate recovery time for optimal results. As always, listen to your body and adjust your routine based on how you feel.

Squat machines, including the sliding squat machine, primarily target the legs, particularly the quadriceps, hamstrings, and glutes. While they don’t directly target the abs, your core is still engaged during the exercise. Maintaining proper posture and stability while performing squats requires activation of your abdominal muscles to support your spine and maintain balance. The deeper you squat and the more weight you use, the more your core is activated. However, for maximum abdominal activation, exercises like crunches, planks, or leg raises should be incorporated into your routine alongside squat machines. Squat machines can contribute to overall core strength but should be paired with specific core exercises for optimal results.

The amount you should be able to squat on a machine depends on your fitness level, experience, and goals. If you’re using a sliding squat machine, start with a conservative weight to ensure proper form and avoid injury. Beginners may begin with the machine’s default weight or light resistance, typically between 20 to 50 pounds, and gradually increase as strength improves. Intermediate users might squat anywhere from 100 to 200 pounds, while advanced lifters can push 300 pounds or more, depending on their training level. It’s essential to progress slowly and focus on proper technique, especially if you’re new to squat machines. Regularly increasing weight over time, while maintaining form, will lead to strength gains and muscle development.

Yes, the weight of the hack squat machine, including the sled or platform, is typically factored into the total weight you’re lifting. For example, on a hack squat machine, the sled or platform itself may weigh between 45 to 100 pounds, depending on the model. When you load additional weights onto the machine, the total resistance you’re lifting includes both the weight of the sled and the plates. Always take the machine’s weight into account to ensure you’re lifting the appropriate amount of resistance for your strength level. It’s helpful to ask the gym staff or refer to the machine’s user manual to confirm the weight of the equipment.

Bodyweight squats are absolutely worth doing, especially for building foundational strength and improving mobility. While a sliding squat machine or other resistance machines may offer more targeted muscle engagement and increased resistance, bodyweight squats provide numerous benefits, including improving balance, coordination, and flexibility. They also activate multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. Bodyweight squats are an excellent option for beginners, people with limited access to equipment, or those looking for a low-impact workout. By performing bodyweight squats consistently and adding variations, such as jump squats or Bulgarian split squats, you can continuously challenge yourself and improve your overall leg strength and endurance.

The lever squat machine offers a unique training experience that targets the quadriceps, hamstrings, and glutes, similar to other squat machines. One of its primary benefits is its ability to provide a smooth, controlled motion with a focus on lower body strength. The lever mechanism ensures consistent resistance throughout the movement, allowing for a more efficient workout. This machine also reduces the strain on the back and knees, making it a great option for individuals with joint issues or those recovering from injury. Lever squat machines are particularly beneficial for isolating the quads and enhancing muscle-building potential without the need for balancing or stabilizing weights. For leg training, it provides an effective, low-impact alternative to free-weight squats.

A sliding squat machine can contribute to overall fat loss, including belly fat, by increasing calorie expenditure and promoting muscle growth. While it doesn’t target belly fat directly, using a squat machine in a high-intensity workout can help boost your metabolism and support fat loss when combined with a proper diet and overall fitness routine. The sliding squat machine engages major lower body muscles like the quadriceps, glutes, and hamstrings, which burn significant calories during and after the workout due to the energy demands of muscle repair and recovery. For optimal results in reducing belly fat, incorporate the sliding squat machine into a well-rounded fitness program that includes cardio, strength training, and core exercises, along with a balanced diet.

The best form for a sliding squat machine involves proper alignment and controlled movements to maximize muscle engagement and minimize injury risk. Start by positioning your feet shoulder-width apart on the platform with your toes slightly angled outward. Keep your back straight, shoulders relaxed, and chest lifted. Slowly lower your body by bending your knees and sliding the platform down the track while keeping your heels firmly planted. Avoid letting your knees extend beyond your toes or collapsing inward. Descend until your thighs are parallel to the platform or slightly lower, then push through your heels to return to the starting position. Maintain a steady tempo, avoid jerking movements, and focus on engaging your quadriceps, glutes, and hamstrings throughout the exercise.

Lever squats, performed on a lever-based machine, primarily target the quadriceps, but they also engage the glutes, hamstrings, and calves. The design of the machine allows for a controlled and safe range of motion, making it easier to isolate the quadriceps while reducing strain on the lower back and joints. The glutes are activated during the ascent phase, particularly when pushing through the heels, while the hamstrings assist in stabilizing the movement. Additionally, the calves contribute to balance and ankle stabilization throughout the exercise. The lever mechanism ensures consistent resistance, which helps in evenly distributing the load across these muscle groups, leading to effective lower-body strength development.

The squat machine and barbell squat both have their advantages, but they serve slightly different purposes. A squat machine, such as the sliding squat machine, provides stability and support, making it ideal for isolating the quadriceps and reducing the risk of improper form. It’s also a safer option for beginners or those recovering from injuries. In contrast, barbell squats engage more stabilizer muscles, including the core, lower back, and hips, making them a more functional movement that mimics real-life activities. However, barbell squats require proper form and balance, which can be challenging for some individuals. The choice between the two depends on your fitness goals. For muscle isolation and controlled movement, a squat machine is effective. For overall strength, balance, and functional fitness, barbell squats may be better.

The sliding squat machine primarily works the quadriceps, but it also engages the glutes, hamstrings, and calves to varying degrees. The quadriceps are the main focus, as the machine’s design emphasizes knee extension and deep squatting, which target these muscles effectively. The glutes are activated during the upward phase of the squat, particularly if you push through your heels. The hamstrings assist in stabilizing the knees and supporting the descent, while the calves contribute to balance and ankle stabilization. Additionally, the sliding squat machine indirectly engages the core muscles, as they help maintain posture and stability throughout the exercise.

The purpose of a lever machine is to provide a controlled and efficient way to perform resistance exercises by using a lever mechanism. In the context of a sliding squat machine, the lever design allows users to focus on specific muscle groups, like the quadriceps, while maintaining a safe and stable range of motion. Lever machines reduce the strain on joints and lower back by guiding the movement, making them ideal for beginners, individuals recovering from injuries, or those looking to isolate particular muscles. They also allow for the use of heavier weights without the need for stabilizing the load, enabling a more targeted and effective workout.

A lever system, like that in a sliding squat machine, offers several advantages for resistance training. First, it provides a controlled range of motion, reducing the risk of injury and allowing users to focus on proper form. Second, it isolates specific muscle groups, such as the quadriceps and glutes, for targeted strength development. Third, lever systems are user-friendly, making them accessible to beginners and those with limited experience in free-weight exercises. They also reduce joint strain, making them suitable for individuals with injuries or mobility issues. Additionally, lever systems allow users to lift heavier weights safely since the machine provides stability and eliminates the need for balance.

Leverage squats, particularly on a sliding squat machine, are generally considered safe when performed correctly. The machine provides a guided and controlled movement pattern, which helps reduce the risk of improper form or injury. The design minimizes stress on the lower back and knees, making it suitable for individuals recovering from injuries or with joint concerns. However, safety depends on using the machine with proper technique, including maintaining an upright posture, avoiding excessive knee strain, and not overloading the machine with too much weight. Always warm up before using the machine and consult a fitness professional if you’re unsure about the correct form or setup.

A squat machine, such as the sliding squat machine, is highly effective for targeting the lower body, particularly the quadriceps, glutes, and hamstrings. Its guided motion ensures proper form and reduces the risk of injury, making it a safe option for beginners and advanced users alike. The machine allows for consistent resistance throughout the movement, leading to efficient muscle activation and strength development. It’s also effective for isolating specific muscle groups, enabling users to focus on weak areas or rehabilitation. While it may not engage stabilizer muscles as much as free-weight squats, it’s an excellent tool for building lower-body strength in a controlled and supportive environment.

Using a lever to lift a heavy object reduces the amount of force required, making it easier to move or lift the load. In the context of a sliding squat machine, the lever mechanism helps distribute the resistance evenly, allowing users to focus on the targeted muscle groups without straining other parts of the body. This principle makes lever systems highly efficient for performing strength training exercises, as they provide stability and reduce the likelihood of injury. Additionally, the lever design enables users to handle heavier weights safely, promoting muscle growth and strength development without overloading the joints or back.

A lever arm provides a mechanical advantage by reducing the amount of effort required to lift or move a heavy object. In fitness equipment like a sliding squat machine, the lever system allows for controlled resistance, making it easier to perform exercises with proper form. It also ensures consistent tension throughout the movement, which enhances muscle engagement and efficiency. Lever arms minimize the risk of injury by guiding the user through a safe and stable range of motion. Additionally, they enable users to lift heavier loads without the need for balance or stabilization, making them an excellent tool for both strength training and rehabilitation.

The back lever is an advanced calisthenics exercise that targets the core, shoulders, back, and arms while improving overall body control and flexibility. While it is not directly related to the sliding squat machine, the strength and stability gained from core exercises like the back lever can enhance your performance on the machine. The back lever requires significant shoulder mobility and core strength, which can help improve posture and balance during squat movements. It’s an excellent exercise for athletes and fitness enthusiasts aiming to develop functional strength, though beginners should progress carefully to avoid injury.

The starting weight of a hack squat machine typically refers to the weight of the sled itself, which can range from 45 to 100 pounds depending on the model. For a sliding squat machine, the weight of the platform or sled is usually lighter, as it is designed to provide controlled and guided motion. Knowing the starting weight helps users calculate the total resistance when additional weights are added. It’s important to check the manufacturer’s specifications to understand the baseline resistance for your particular machine.

Hack squats often feel heavier than leg presses because the body is in a more upright position, and the movement isolates the quadriceps more intensely. In contrast, the leg press distributes the load across a larger muscle group, including the glutes and hamstrings, and allows for a more natural pushing motion. The sliding squat machine provides a middle ground, offering guided motion and targeting the quadriceps while supporting the back and joints. Both exercises are valuable but serve different purposes depending on your fitness goals.

On a hack squat machine or sliding squat machine, you should lower yourself until your thighs are parallel to the platform or slightly below, depending on your mobility and comfort. Descending too low can place unnecessary strain on your knees, while stopping too high may limit muscle engagement. Ensure your back remains supported by the machine, and your knees stay aligned with your toes to avoid injury. Proper depth ensures maximum activation of the quadriceps and glutes.

Hack squats feel heavier because the upright body position places more emphasis on the quadriceps and less on stabilizing muscles like the glutes and hamstrings. Additionally, the angle of the machine creates a more vertical force, requiring more effort to lift the weight. The sliding squat machine mitigates this by providing a smoother and more controlled range of motion, making it easier to target the same muscles without excessive strain.

Yes, the hack squat machine is suitable for beginners because it provides a controlled environment that minimizes the risk of improper form. Beginners can start with just the sled weight or light plates to learn the movement and gradually increase resistance as their strength improves. The sliding squat machine is also beginner-friendly, offering similar benefits with added focus on stability and support. Both machines are excellent for building confidence and muscle strength in the lower body.

Hack squat weight is not the same as regular squat weight due to differences in biomechanics and muscle engagement. Hack squats isolate the quadriceps more, while regular squats engage multiple stabilizer muscles, including the core and glutes. Additionally, the guided motion of the hack squat machine makes it easier to lift heavier weights compared to free-weight squats. The sliding squat machine offers a similar advantage, providing stability and allowing users to focus on specific muscle groups.

Hack squats primarily target the quadriceps, with secondary engagement of the glutes, hamstrings, and calves. The exercise emphasizes knee extension, making it particularly effective for quad development. The sliding squat machine works similar muscles but with a smoother and more supportive range of motion, reducing joint strain. Both exercises are excellent for building lower-body strength and improving leg definition.

Hack squats and V squats differ in body positioning and muscle engagement. Hack squats involve a more upright position with the weight placed on the back of the body, targeting the quadriceps. V squats, on the other hand, use a stance with feet placed wider and slightly turned out, emphasizing the glutes and hamstrings more. The sliding squat machine provides versatility, allowing adjustments to target different muscle groups in a controlled manner.

The weight of the sled on a leg press machine typically ranges from 45 to 100 pounds, depending on the design and manufacturer. This weight is the starting resistance before adding any plates. On a sliding squat machine, the platform or sled is generally lighter, as it is designed for a smoother and more guided motion. Understanding the sled weight is important for accurately tracking your progress.

The primary difference between hack squats and linear hack squats lies in the machine’s design and movement. A traditional hack squat involves a slightly inclined sled, while a linear hack squat follows a straight up-and-down motion. The linear version reduces joint strain and provides a more direct force path, making it suitable for individuals with mobility issues. A sliding squat machine offers a similarly guided motion with versatility for targeting various muscle groups.

The starting weight of a front squat machine refers to the weight of the sled or carriage and usually ranges from 45 to 70 pounds. On a sliding squat machine, the starting weight is often lighter due to the design’s focus on controlled motion. This allows users to begin with minimal resistance and gradually progress as they build strength.

The sliding squat machine replicates front squats effectively by mimicking the movement and targeting the quadriceps. Other machines, such as the Smith machine or a landmine setup, can also simulate front squats. These machines provide stability and allow users to focus on proper form, making them suitable for both beginners and advanced lifters.