Barbell Back Squat (Close Stance)

Position yourself for this exercise by stepping inside of a squat rack. Set the barbell on the rack to just above your shoulder level. Once you have selected an appropriate height and loaded the bar with your desired weight, step under the bar and place it across the back of your shoulders (slightly below the neck). Hold on to the bar (securing it against your traps) by using your arms on each side and lift it off of the rack by straightening your torso and pressing into the ground with your legs. Take a few steps away from the rack and position your feet one shoulder width away from each other with your toes pointed slightly outwards. Ensure that your head is kept up and that your back is straight not just in this starting position, but also throughout the entirety of this exercise. In order to execute the movement, slowly lower the bar by bending your knees and sitting back with your hips. Continue this descent until your hamstrings are on your calves. Once you reach this point of the descent, raise the bar back up to the starting position by pushing into the floor with both of your heels (straightening your legs and extending your hips). Repeat for the prescribed number of repetitions.

Comments are closed