This is an advanced exercise not to be attempted by the rookie or those with a weak back or weak will! Give this exercise a try to develop a lower body that will not only look good but be powerful!
PRIMARY MUSCLES TARGETED
Gluteals
Hamstrings
Quadriceps
STABILIZER MUSCLES
Gastrocnemius
Soleus
Hip Flexors
Hip Extensors
Addutors
Erector Spinae
Rectus Abdominis (Abs)
Obliques
Core
SET UP FOR THE DEAD SQUAT
1. Adjust the "bailout" bars on a squat cage to allow you to hit them with the barbell squatting at a 90 degree angle (Or an angle you feel comfortable according to your range of motion.)
2. Place a barbell on the bailout bars.
3. Squat under the bar resting the bar on your traps/upper back.
4. Be sure your feet are wide apart for a better center of gravity.
EXECUTION OF THE DEAD SQUAT
1. Squat under the bar that is resting on the bailout bars in the squat cage or power rack. Be sure the bar is centered on your back and resting on the upper to mid back and trapezius muscles (Not on the neck area.)
2. Drive up pushing through your heals, glutes and hips to a standing position in an explosive manner.
3. Slowly lower back down into the bottom of the squat until the barbell rests on the bailout bars again.
4. Pause for a 2 count to ensure a complete stop avoiding bouncing the bar at the bottom of the movement before ascending back up to a standing position again.
5. Be sure to keep a neutral spine by keeping your shoulders back, looking straight forward or slightly upward and keeping the abdominals tight. A weight belt may be used to create intra-abdominal pressure to stabilize the spine.
TIPS
1. Be sure to perform the movements slowly and controlled to prevent injury and recruit more muscle fiber stimulation.
2 . Initiate the lift with a straight back and glutes sitting back.
3. THIS EXERCISE CAN ALSO BE PERFORMED ON A SMITH MACHINE by adjusting the stoppers to a height which allows you to squat parallel or within your range of motion.
4. The first rep is usually the hardest to get started. You may find it easier to start the set of squats by having the bar on the uprights like you would perform a regular squat, lower into the bottom position and then begin the set of Dead squats.
5. This is one of those exercise where I strongly recommend having a certified personal trainer demonstrate as well as spot you.
*For a video demonstration, check out my friend/client Matt demonstrating The DEAD SQUAT on my Instagram at... https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.