MAKING THE CHANGE FITNESS

Barbell Sumo Squats

Primary muscle group(s): Quadriceps

Secondary: Abs, Calves, Glutes & Hip Flexors, Hamstrings

This exercise is best performed inside a squat rack for safety purposes.
Never slouch your back forward as this can cause back injury.
Be cautious about how much weight you use. In case of doubt, use a lighter weight.

Set a barbell on a rack at your shoulder height.
Step under the bar and rest the back of your shoulders against the bar.
Do not put the bar on your neck.
Hold on to the bar using an overhand grip so that your palms are facing forward.
Lift the barbell off the rack by pushing up with your legs while straightening your torso.
Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
Keep your head up and look straight ahead at all times, as looking down will put you off balance.
Ensure your back is straight. This is the start position.
As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes.
Do not allow your knees to extend out beyond your toes. Hold for a count of one.
As you exhale, raise the bar back to the start position, repeat the entire process.

You are viewing the text version of this site.

To view the full version please install the Adobe Flash Player and ensure your web browser has JavaScript enabled.

Need help? check the requirements page.


Get Flash Player