What Is a Squat Lift?

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  • Written By: Dan Cavallari
  • Edited By: Bronwyn Harris
  • Last Modified Date: 08 August 2019
  • Copyright Protected:
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A squat lift is a type of exercise that involves lifting a weight in a specific manner from a squatting position to a standing position. This exercise is commonly known as a power lift, and it can be dangerous to perform for beginners. It is best to perform a squat lift with a spotter standing by who can help in case the lifter loses control of the weight. A squat rack can also be used if a spotter is not available. This metal cage will ensure the lifter will not drop the weight if he or she loses control.

To perform a squat lift, the weight lifter will first need to choose an appropriate amount of weight for the barbell. Beginners should generally choose a lighter weight to begin with, lowering the risk of injury from improper execution of the exercise. More experienced lifters may want to choose a heavier weight to get the maximum benefit from the exercise. A squat rack is usually necessary to perform this exercise, since the barbell will need to be off the ground at the starting position. The rack will hold the barbell at a set level according to the lifter's needs.


Once the barbell is loaded, the lifter can position himself underneath the barbell to perform the squat lift. The lifter will rest the barbell across the shoulders and grasp the bar with both hands on either side. The lifter should be in the squatting position to start the exercise; the lifter's feet should be spread about hip width apart for stability. When the lifter is ready, he will let the weight of the barbell rest on the shoulders and the hands, and he will lift the barbell until he has reached a full standing position. The lifter can then return to the squat position to execute a second repetition.

Most lifters will perform the squat lift in several repetitions, up to 20 at a time, then rest. The lifter can then perform a second set of 20, or as many sets as he feels necessary. It is important to rest between sets to allow the muscles to recover; this will help prevent injuries as well. If the lifter has never performed this exercise before, it is best to get guidance from a professional or from a more experienced lifter who can demonstrate the proper technique that will help lifters avoid injury.



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