Log Lift - Basic

Recommendations: 1-3 Sets, 0 Reps, 80-100 Wght

Intermediate Quads Glutes Hamstrings Calves Lower Back Traps Strength Push Compound Gym

Purpose: To develop core strength of the lower and middle body.

Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.

Stand behind a log (prepared for lifting with handles). Position your feet shoulder width apart and your toes facing forward. Grasp the log handles with an overhand (hook) grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Pull the log up off the floor by extending hips and knees. As the log reaches your knees vigorously raise your shoulders while keeping the log close to your thighs. When the log passes your mid-thighs, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull the log upward with your arms allowing your elbows to flex out to sides, keeping the log close to your body. Aggressively pull your body under the bar, rotating your elbows around the log. Catch the log on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately. Bend knees slightly and lower the log to mid-thigh position. Slowly lower the log with taut lower back and trunk close to vertical. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.