How to Make a Pivot for Lumberjack Squats

Lumberjack squats can be effective for building your leg muscles.

Squats are widely regarded as one of the most effective full-body weight training exercises. Iron Man Magazine calls squats the "king of exercises" due to its muscle-building effectiveness. However, you may find performing standard squats all the time to be boring, and your body can adapt to an unchanging routine. Thus, using squat variations such as lumberjack squats in your routine can be beneficial.

Things You'll Need

• Barbell
• Weight plates

Instructions

Pivot for Lumberjack Squats

1. Consult a doctor before you begin performing an exercise routine with lumberjack squats. Lumberjack squats provide an intense-full body workout, and if you have prior injuries to your legs, knees, ankles or feet, this exercise may aggravate them. Additionally, you should consult a doctor before starting any exercise program if you have heart, kidney, liver or lung disease, asthma, arthritis or diabetes.

2. Perform a warm-up for your lumberjack squat workout. This exercise primarily works your legs, so you should do light leg-based cardiovascular work, such as treadmill jogging, followed by leg stretches. This can help increase blood flow and flexibility in your legs and reduce your risk of injury.

3. Load a weight plate onto one end of the barbell. This will be the end of the barbell you hold during the exercise. Place the other end of the barbell into the corner of your room. This unweighted end will be the pivot point of your lumberjack squat set-up.

4. Move the barbell so that it is as close to one wall as possible. Position a bench so that it would be in the middle of the barbell if you had the barbell on a diagonal line coming out from the corner. Lift the barbell so it is resting on the bench; this position is the starting point for your lumberjack squat.

5. Crouch in front of the bench and pick up the weighted end of the barbell. To create the proper pivot position, keep your legs wider than shoulder-width; your thighs should create a V-shape when you crouch. Bend your knees to a 90-degree angle and drive your body upward, leading with your quadriceps. When you are standing up straight, reverse the motion and repeat. When your set is complete, place the barbell back on the bench.

Tips & Warnings

• Start with a light weight and move slowly to avoid injury.

• If you feel any pain, stop exercising immediately and seek medical attention.

References

• Iron Man Magazine; Squat Science: The Best Exercise?
• Mayo Clinic; Exercise: When to Check with Your Doctor First
• American Council on Exercise; Warm Up to Work Out;
• The Garage Gym Online; Introducing: The Lumberjack Squat