A deadlift squat can be considered a total-body exercise because it targets the major muscles of the legs and back. It is also a great exercise for training core strength and stabilization by requiring you to engage your abdominals and keep your spine in a neutral position throughout the movement. If you don't suffer from back pain and can perform a squat with good form, this exercise is for you.
Barbell Deadlift Squat
Step 1
Hold a barbell with both hands and your arms rotated so your palms are facing your body. Fully extend your arms below your shoulders and adjust your hands accordingly. Position your feet slightly wider than hip-width apart with your toes facing forward.
Step 2
Engage your abdominals and draw your shoulder blades in toward your spine to prevent back pain or injury. Balancing your body weight equally between your heels and toes, perform a squat by driving your hips backward as you flex at your knees to lower your body toward the floor. Keep your arms straight as you lower the bar is lower in front of your knees. Pause once your thighs are parallel to the floor.
Step 3
Keeping your arms straight, begin lifting your body back to the starting position by pressing down through your whole foot and extending your legs. Pause briefly and repeat for 10 to 12 repetitions.
Tips and Warnings
If necessary, relax your shoulder blades between each repetition to release tension and lessen the chance of injury.
Avoid this exercise if you have severe back pain or injury. Avoid letting your knees pass your toes during your squat.