Barbell squat

Barbell squat

 

Barbell squat

Stand under the bar that is placed on the squat rack and place the back of your shoulders across the bar. Hold the bar with both of your hands on each side and lift it off the rack by pushing with your legs. Make a few steps back and stand with your legs at a shoulder width stance. Keep your head up and your back straight at all times. Now, as you inhale, bend your knees and hips and slowly lower the bar until the angle between your calves and your upper legs is slightly less than 90 degrees. Pay attention to your knees and do not let them go pass your toes  They should be in a straight line. Now, as you exhale, slowly return to the starting position. You can also do this exercise on a Smith machine or with the barbell in front of you ( front barbell squat ). Place the bar on the front of your shoulders and grab the bar with your arms crossed. Your elbows should be high and your upper arms slightly above parallel to the floor. The motion is the same.