Steinborn Squat Guide: How to Do Steinborn Squats Properly

The Steinborn squat is a barbell squat variation commonly practiced among athletes in the worlds of bodybuilding, Olympic weightlifting, and powerlifting. The squat exercise gets its name from strongman Henry "Milo" Steinborn. Milo Steinborn was a prolific wrestler and weightlifter whose career flourished in the early twentieth century. According to legend, Steinborn earned his reputation while performing feats of strength as a prisoner of war during World War I.

To practice Steinborn squats, you'll need a barbell, squat rack, and weight plates. This is an advanced exercise intended to be performed by experienced lifters. If you're a beginner, consider practicing bodyweight, kettlebell, dumbbell, or bench press exercises before lifting heavy weights.

There are several notable benefits to practicing Steinborn squats.

1. 1. Steinborn squats build total-body strength. The range of motion necessary for lifting the barbell off the ground delivers a powerful, strength-building workout for your entire body. In the lower body, Steinborn squats work the quads, glutes, and hamstrings. Your obliques and abs are also engaged to build core strength.
2. 2. Steinborn squats prepare you for advanced Olympic weightlifting. Steinborn squats are a deep squat exercise designed to help you practice advanced squat variations such as the Bulgarian split squat.
3. 3. Steinborn squats present a unique challenge. Experienced weightlifters can change up their training programs by incorporating this unconventional weightlifting technique. Lifting weights from various angles can help your body adapt to stress in new ways and promote total-body strength.

Back squats and Steinborn squats are both compound exercises that activate muscle groups throughout your lower body. However, Steinborn squats have you stand the loaded barbell on one end before carefully lifting it onto your upper back. By contrast, back squats have you set up the loaded barbell on a squat rack before receiving the weight on your upper back and lowering into a squat.

For the Steinborn squat, begin by performing 2–4 sets of 1–3 repetitions on each side. Choose your weight, sets, and repetitions based on your ability to maintain good technique throughout.

1. 1. Stand at the end of the loaded barbell and lower toward the barbell by bending your hips and knees as if you were performing a deadlift.
   
2. 2. Cup the end of the barbell with both hands to begin to lift one end of the barbell. Stand tall and lift the barbell toward your chest.
   
3. 3. Continue to lift the barbell, walking your hands up the barbell until it's completely upright. Once the barbell is fully upright, keep your top hand on the barbell and stand next to it. All repetitions should begin from this starting position.
4. 4. While maintaining a strong core, lower into a quarter squat, bend your upper body to the side, grab the opposite end of the barbell with your lower hand, and position the middle of the barbell on your upper back. Position your hands as if you were performing a back squat.
5. 5. Once you're stable, slowly side bend back to the center in order to place yourself into the bottom position of a squat. Your weight should be evenly distributed along both of your feet.
6. 6. With the barbell securely in place, stand tall by pushing your feet into the floor and straightening your hips and knees.
7. 7. After standing tall, complete a full squat repetition.
8. 8. After completing the squat repetition, lower into a quarter squat or full squat position and side bend your body to tip one end of the barbell down to the floor.
   
9. 9. Once the end of the barbell is in contact with the floor, slowly unload the weight off your back, then lower the barbell back to the floor.
10. 10. Repeat the Steinborn squat on each side for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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