Squat – high pull
by Dr. Christopher Notley

Muscles exercised

• quadriceps
  
• hamstrings
  
• glutes
  
• erector spinae (back)
  
• deltoids
  
• rhomboids
  
• trapezius

Start Position

1. Standing, with your feet shoulder width apart, holding a single dumbbell or kettlebell in your hands.
   
2. Back straight and shoulder blades slight back and down
   
3. Pelvic tilt; tighten the abdominals

Bottom position

1. Bend at the hips, knees and ankles.
   
2. Stick your buttocks out and you bend your knees.
   
3. The dumbbell/kettlebell will lower down between your knees.
   
4. Make sure you keep your feet flat on the ground and your knees not extending past your toes.
   
5. Make sure to keep a slight curve in your back until you reach the bottom of the squat where your buttocks will tuck underneath your hips naturally

Top position

1. Extend your hips, knees and ankles back to the start position
2. When you reach the top position lift the weight up with your arms pointing the elbows out to the side until your elbows are at shoulder height.
   
3. Make sure you keep the shoulder blades back and down.
   
4. Return to the bottom position.