How-to-do-a-front-squat-by-healthista.com-main-image.jpg

How to do a squat with the bar – Weightlifting video tutorial

Healthista’s Strong Woman week brings you a lesson a day to get you started lifting safely and effectively. Your coach is Nicola Addison, personal trainer of Eqvvs training who trains models Elle Macpherson, Daisy Lowe and Erin O’Connor. Today she explains how to do a squat with the bar

Healthista’s Strong Women series is designed to empower and educate our readers into the basics of weightlifting for women with safety and effectiveness. Brought to you by celebrity trainer Nicola Addison (who knows a thing or two about these things), week one was all about getting prepared and building your bar:

Day 1: How to use the power cage

Day 2: How to load the squat bar

Day 3: How to be safe in the power cage

Day 4: How to prevent bar injury

Day 5: How to lift the bar correctly

Day 6: How to rack the bar correctly

This week, we’re focused on doing the actual moves, beginning with the deadlift, a great compound movement that works quadriceps, hamstrings, glutes. back and core and followed by a muscular clean.

Day 7: How to do a deadlift

Day 8: How to do a muscular clean

Today, it’s how to do a squat with the bar

  1. Start moving your feet around in every different angle and jump. When you land, your foot position will be the right position for your squat.
  2. As the bar is on your low rack, muscular clean it up to chest height
  3. Put your feet hip width apart and your hand on the outsides of your thighs.
  4. Now deadlift and scoop the bar up and muscular clean it on to the chest
  5. Your thumbs should be on my shoulders, and your elbows are going to bring the bar up high on to my shoulder
  6. From here keeping your chest high, sit into your heels and then power up and through
  7. When come to the top squeeze through the glutes and keep your big toe lifted at all times, that ensures the weight remains in your heels
  8. Try not to go too quickly, take couple of seconds up and couple of seconds down
  9. Finish the move, roll the bar back down.

Tomorrow: How to do a bent over row

Watch the whole series here

Nicola-Addison

With over 18 years of successful industry experience in some of the UK’s most prestigious wellness centres, Nicola Addison currently provides consultancy services to businesses and individuals in the UK and Europe. Having opened upwards of 18 independent exclusive commercial leisure facilities, she has had a successful career to date, both within large and small businesses with varying degrees of complexity.

Nicola is a well known industry voice and regularly publishes across the national press. Nicola is fully media trained and contributes to TV & radio as well as providing video content for her clients.

READ MORE:

30 Minute fat-burning workout for lower body – new Sweaty 30 series

Spa of the Week: Four Seasons spa, Trinity Square, London

The anaemia epidemic – is iron deficiency making you tired all the time?

< Back

Also in this week’s magazine

30 day yoga challenge - angiasana - featured
30 day yoga challenge

30 Day Yoga Challenge – Day 10 – Low lunge pose

It's a great pose for people who exercise, especially if you run or lift heavy - Sarah Malcolm shows you exactly how

30 day yoga challenge - warrior one - featured
30 day yoga challenge

30 Day Yoga Challenge – Day 9 – Warrior I

It's a hugely important pose in yoga, and Sarah Malcolm will show you exactly how

yoga challenge day 8 - sun salutation
30 day yoga challenge

30 Day Yoga Challenge – Day 8 – Sun Salutation

It's the back bone of many yoga classes - here's how to really do it

meditation for sleep - featured
Video quick fixes

Got insomnia? This 10 minute meditation for sleep will help

Our meditation series with actor and meditation teacher Maude Hirst continues

30 day yoga challenge

30 Day Yoga Challenge – Day 7- Chaturanga

Chaturanga, or low plank pose, is the focus of day seven of our yoga challange. Teacher Sarah Malcolm demonstrates two variations of the pose that will help build your skills

30 day yoga challenge

30 Day Yoga Challenge – Day 6 – Plank Pose

Planks are everywhere and if you're doing vinyasa flow yoga, you're probably doing a lot of them. Sarah Malcolm shows you exactly how

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top