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We've made having a trainer, dietitian, motivator, and 24-hour resource affordable for everyone!
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| Muscles worked:
| | Primary: Quadriceps
Secondary: Hamstrings, Buttocks
| | Instructions:
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- 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'ts:
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- 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.
| | Alternate exercises:
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| | Note:
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- 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.
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For other free sample exercises, and 150 more that members receive, click here! |
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