How to Do a Lumberjack Squat

The lumberjack squat is a simple yet highly effective squat variant that uses a barbell and plates to perform an excellent squat. The lumberjack squat's mechanics require that you use good squat form to complete the exercise. At the same time, the lumberjack dampens stress on the lower back.

Instructions

Difficulty: Moderate

1. Set up a loaded bar. To begin the lumberjack squat you need to set up a barbell with weight on only one side of the bar. The other side of the bar should be wedged into a corner or pinned between two or three weights. Position the bar so the working end is in a clear space.
2. Grab the weighted end of the bar. To begin the lumberjack squat you should grab the weighted end of the barbell and hold it slightly above your chest with both of your hands. Stand with your feet more than shoulder-width apart and lean very slightly towards the weight as you stand in the up position.
3. Squat down. The down phase of the lumberjack is very similar to that of other squats. The important thing is that you do not move the position of the barbell in your hands. The weight should stay rested in your hands as you squat down into a full squat. Squat down until your elbows dip between your knees.
4. Power up. Once you've hit the down phase of the lumberjack you should power up. Push through your heels and take care to resist the temptation to lift your arms as you do so. Move through the up phase of the squat until you are standing upright again with your knees straight but not locked. Keep the tempo of the exercise slow and controlled and go lighter on the weight if you feel your form is off.