Barbell Squat Safety

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The barbell squat needs to be done with a certain degree of caution for the best possible results. Learn about barbell squat safety with help from a respected health and dance minister in this free video clip.

Part of the Video Series: Weightlifting & Fitness Tips
Promoted By Zergnet

Video Transcript

Hi everyone! This is Sway Fitt with and I'm here at the SewatShop and with my friend Ingrid and we are going to be demonstrating some barbell safety tips. First thing that is important is to warm up your body. Make sure your body is nice and warmed. "So, Ingrid, do you want to these exercises with me?" We're going to do front middle back. One, two, three and we're going to stand back up. Let's do two of those. "Are you ready?" Alright. Front, middle, back; one. Front, middle, back. Front, middle, back. Good. And barbell safety, you want to make sure that you have good core stabilization; that is the lumbar pelvic region. So, what we're going to do is demonstrate some exercises that you can do to strengthen up those areas that could be weakening your core. So, first, we're going to start with the adductors. Those are the inner thighs. Alright. Good. So, what she's going to do is place this bar right here and I want you to push this leg up, Ingrid. Alright. These are leg lifts. The bar she's just going to use for extra weight, some resistance to build up those adductors or those inner thighs. Alright. Go ahead. That looks good. On this one I want you to hold it for five, four, three, two, release. Good. You're going to do the same thing on the opposite side. Alright. And now, we'll get this bar out of the way here. We're going to do a Pilates move. I love doing Pilates for core stabilization. It's just really good for targeting the core. So, she's going to pick her legs up slightly; this is called 100s and she's going to pack her whole arms up and down. You don't want to see any wiggling in the hips. We want it to be nice and stable. Good. Pat a little bit faster. Good. And let's hold that two for five, four, three, two, release. Good. Now, once you have the strength in your core, we can move over to the squat. Another important factor in barbell safety is positioning. I like to use the power rack because you can put the safety clips right here on the sides, about three to five inches of your bottom range of motion. Also, you want to place the bar, make sure it's even across your back, right around the shoulder area. She's going to stand shoulder width apart for me and keeping the core tight and driving up through the heels. "Alright, go ahead and demonstrate." And it's good to have a partner with you to spot. Good. Squeeze up. That looks good. Another good tip is to look up; that will help you keep your back nice and erect. "Give me one more of those, Ingrid." Good. Let's rack it. And that's barbell safety tips.


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