SQUATS

 

• Stand before a bar set on a rack at about chest height, grasping a barbell with palms down.
• Place the barbell behind and below your neck and evenly across your trapezius muscles and shoulders.
• Your back should be straight, your feet hip-width apart with toes pointed forward.
• Your knees should be slightly bent and your back should have a slight forward lean.
• Squat down keeping your shins close to perpendicular to the floor until your thighs are approximately parallel to the floor.
• You should be looking upwards, your upper torso slightly leaned forward and your lower back slightly curved inward or straight.
• Now stand up to the starting position forcing your hips in and your head up.

• Don't allow your back to hunch over at any time. Try to keep good posture with your upper back straight and your lower back slightly arched.
• Don't allow your knees to move farther forward than your toes. This increases the risk of a knee injury and throws of posture.
• Don't squat down farther than your quadriceps being parallel to the floor.
• Don't bounce or jerk your body in an attempt to gain momentum.Always move in a very slow, controlled manner.

• Front Squats, Squats (Db), Smith Machine Squats, Smith Machine Front Squats, Leg Press

• Be sure to wear a weightlifting belt on this exercise for back support.
• This exercise is advanced and therefore should only be done by experienced weightlifters. We strongly recommend having a certified personal trainer instruct and watch you perform this exercise to assure that you are using proper technique.
• We recommend having a "spotter" to assure your safety and give you verbal feedback on your lifting technique while performing this exercise.