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| Target Body Part: |
Back, Butt/Hips, Legs - Thighs, Full Body/Integrated |
| Primary Muscles: |
Erector Spinae, Gluteus Maximus (glutes), Quadriceps (quads), Hamstrings, Adductors |
Secondary Muscles:
(Synergists/Stabilizers) |
Trapezius (Traps), Rhomboids, Flexors, Extensors, Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Soleus, Gastrocnemius |
| Equipment Needed: |
Barbell |
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Step 1
Starting position: Stand with your feet slightly wider than shoulder-width, with your toes pointed forward or slightly outward. Position your feet so that the balls of your feet align under the bar.
Step 2
Squat down to firmly grasp the bar just outside of the knees using a closed, alternating grip (thumbs wrapped around the bar with one hand facing forward, the other hand facing backwards) grip. Position the bar 1" in front of your shins.
Step 3
Position your body with the spine in neutral (normal-to-flat), shoulders depressed (no shrugging) with scapulae retracted (squeezing shoulder blades together). Keep your chest held up and out, head in line with your spine or slightly extended (raised), heels on the floor, and shoulders over or slightly in front of the bar. Your eyes should be facing forward or slightly upward.
Step 4
Upward Phase: Before lifting, stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Lift the bar off the floor by extending your hips and knees simultaneously to a full standing position. Think about pushing the floor away from you with your feet to return to a full standing position where the barbell rests against the front of your thighs with your arms extended, and shoulders retracted (squeezed together) and depressed. Raise the hips and shoulders together. The objective is to keep the bar close to your body as it moves upward.
Step 5
Downward Phase: Gently lower the bar back towards the floor by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Lower the hips and shoulders together and attempt to keep your back flat, shoulders retracted and depressed. Think about holding a pencil between your shoulder blades throughout both phases of the movement.
Step 6
Grip Variations: With light weights, you may opt to use a closed, pronated grip (thumbs wrapped around the bar with both hands facing backwards) or a closed, supinated grip (thumbs wrapped around the bar with both hands facing forward).
Technique is very important in this lift. Two common mistakes are (a) increasing the lumbar lordosis (curve in the low back) during the lifting and lowering phases and (b) not raising and lowering the hips and shoulders together.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
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Customer Ratings
Average Customer Rating:
(2 Customer Ratings)
Rated by: Charles (ACE-certified Professional)
Would Recommend this to others?: Most Likely
Comments: I love this, personally, but the mixed-grip at the bottom picture is not always recommended. I have read that a mixed-grip can lead to imbalances. I recommend keeping both ands in the same grip.
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Rated by: Ryan (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments:
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