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Barbell Squats

Barbell Squats

Using a safety rack or similar, set up the bar at upper chest height. Step under the bar and let the bar rest on your upper traps. Grasp the bar on either side. Dismount bar from rack. Place feet a comfortable width apart, around shoulder width or slightly wider. Toes pointed straight or slightly outward.

Descend until knees and hips are fully bent. When descending bend at the knees first and then at the hips as deep (low) as you can go – aim for at least having your upper thighs parallel to the floor. From the bottom drive your body back to the top position. Do not lock the knees out at the top. Return and repeat.

Keep head forward, chest high, abdominals tight and feet flat on the floor with equal distribution of weight through fore foot and heel. If you have knee and low back problems that are aggravated by this exercise try another exercise such as ‘dumbbell squats.’ Make sure your knees do not fall in towards the center. Work up slowly to heavier weights. Train your legs not your ego.

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