THE SQUAT

If you’ve never Squatted before, or you want to make sure you’re using correct technique so you get stronger without getting hurt,
Grab the bar with a medium grip. Put your feet directly under the bar, get under it and put it between your traps and rear shoulder muscles (“low bar”). Chest up, upper-back tight. Unrack the bar by Squatting up. Take one step back with one leg, one with your other leg. Stand straight with your knees and hips locked for maximum stability. Keep your upper-back tight. Take a big breath, hold it and Squat. Do this by pushing your knees to the side and your hips back and down. Squat until you break parallel – your hip crease must go below the top of your knee. Hold your breath at the bottom. Don’t stop but quickly reverse the movement by driving your hips straight up. Keep your knees out, your chest up and your upper-back tight. Lock your hips and knees at the top. Exhale and rest a second. Then take a big breath, hold it and Squat your next rep. After your fifth rep, rack the weight by stepping forward.