The barbell squat is a complex movement that requires both mobility and strength. When looking to improve, you need to be smart in choosing the right accessory exercises and knowing when to back ...The barbell back squat to box takes a classic compound exercise for developing the lower body and adds the box element. Muscles worked include the quads, hips, glutes, and upper hamstrings. Benefits. Builds the lower body, especially the quads;Barbells help you perform foundational moves like deadlifts, squats, presses, and rows with far more weight than you can with dumbbells and kettlebells, Lauren Pak, a NASM-certified personal ...Push up until you're standing tall, keeping a soft bend in the knees. Slightly squeeze your glutes as you reach the top but avoid pushing your hips forward as ...If you have a current rep max for your barbell back squat (for example, an 8 rep max), you can use an online strength calculator to determine an estimated one rep max. Calculate It Using a Formula. You can also calculate your estimated one rep max squat weight using the below formula: 1RM = W x (1+(r/30)) W is the weight you can squat.Barbell Squats is a gym work out exercise that targets glutes & hip flexors and quadriceps and also involves abs and calves and hamstrings and lower back. Follow the Pin link for full instructions for how to perform this exercise correctly and visit WorkoutLabs.com for more exercises, workouts, training plans and more simple fitness resources! ©WorkoutLabs Hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles. Take the weight of the bar and slowly ...Instructions. Position barbell on back of shoulders and grasp barbell to sides. Stand with feet far apart; one foot forward and other foot behind. Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing ...Jun 10, 2020 · This item: Barbell Pad Squat Pad for Lunges and Squats - Hip Thrust Pad for Standard and Olympic Bars - Provides Cushion to Neck and Shoulders While Training $12.47 $ 12 . 47 Get it as soon as Monday, Feb 12 How to Squat with Proper Form. Place the bar on your upper back. Inhale and brace your core slightly, and unrack the bar. Take two steps back, and adjust your foot position. Squat as deep as possible with good technique. With control, stop and reverse the movement, extending your hips and legs again. The barbell squat (back and front) is one of, if not THE most foundational strength and performance lift (other than the snatch, clean, and jerk). While goblet squats may be used as a warm up ...29 Mar 2023 ... 5 Squat Alternatives That Don't Use a Barbell · 1. Bulgarian Split Squats (Dumbbell) · 2. Belt Squats · 3. Goblet Squats · 4. Hack S...Jul 16, 2019 · To perform the back squat, grab a barbell inside a squat rack with your hands a bit wider than shoulder-width apart. From there, duck underneath the bar and push your upper back against the bar ... An example of a squat being more technically challenging would be something like a pin squat where the barbell comes to a complete stop at the bottom. Harnessing power to move the barbell from a dead stop is technically challenging and as a result will result in it feeling more difficult to control.Aug 9, 2023 · Step 2 — Descend into the Squat. Improvisor/Shutterstock. With the barbell resting in the front rack position, descend into a squat keeping the pelvis neutral and the chest up. Minimize forward ... Barbell Back Squat. The barbell back squat is the most important progression for those who want to compete in powerlifting, as it is one of the 3 major disciplines. This squat variation is posteriorly loaded (the bar sits on the lifters back), which requires additional attention to core positioning.Aug 20, 2020 · After you have the width right, turn your feet out at roughly a 45 degree angle. Adjust the width if need be. Now you are ready to squat. Take a deep breath, contract your abs and descend. It should feel like you are sitting back on a chair behind you; not going straight down. Keep your knees in line with your feet. Apr 21, 2022 Tags Weight Training Referred to as the king of barbell exercises, the back squat can help you get stronger, muscular, and leaner while improving performance. In …The barbell should be in a vertical line above your metatarsus and your upper body should remain straight the whole time. It is best to pause briefly at the top …Front squats challenge your core, upper back, and quads. Back squats let you really load up the plates and stimulate your legs, glutes, and hamstrings to some degree as well. Both back squats and ...Oct 27, 2023 · Barbell Squat Instructions. Note: Pictures comings soon! 1. Starting Position. Use a high bar squat position: Hold the barbell with a wide, overhand grip. Get under bar and position it on upper traps; Pinch scapulae together to flex upper back muscles. Unrack bar and take a step away from the pins. Assume a hip width stance, with toes pointing out. Barbell Split Squat ; I only cover 3 alternatives in this article. Read my complete guide on 10 Front Squat Alternatives. Alternative #1: High Bar Pause Squat . The High Bar Paused Squat will place a similar emphasis on the quad muscles, and you'll likely be able to lift more weight in this exercise.Learn the correct squat form with this clear step by step checklist.The squat is typically one of the first barbell exercises young athletes are taught today...Keep your elbows as high as you can as you lower into a squat. Lower until your hip crease is just below your knees. Stand back up by driving through your feet.Jan 18, 2024 · Squat Biomechanics: How Joint Angles Impact The Muscles Worked . Before we look into the main squat muscles worked, let’s cover some biomechanics and how each squat muscle group works together in the exercise. Whether doing a bodyweight squat or a heavy barbell squat, this compound exercise requires joint action at the hips, knees, and ankles. Start the Barbell Split Squat in a split position, feet hip-width apart with a barbell on your shoulders. Lower yourself until the knee is hovering just abov...Nov 4, 2020 · 6 Similar Exercises To Barbell Squats If you can’t barbell back squat, you can still do some kind of squat in your leg workouts. Here are 6 alternatives. Front squat. Set up like for a regular barbell back squat, but have the bar a little lower. Hold the bar across the front of your chest (either use a crossed-arm or a clean grip). The strength of your squat is also a reflection of your overall level of fitness. Advertisement. "Your legs contain some of the largest muscles in the body. [Doing squats] will help you build strength and improve muscle mass. You will recruit a high amount of energy and burn fat, and this will help you become stronger in your activities of ...© 2024 Google LLC I bet the first time you all try GOLDEN RULE #1, it will change your squat life forever! All about them simple and helpful tips! Now show me your gains Nat...6. Finally, be patient. Increasing your squat depth is going to take time. Start by squatting to a comfortable depth, be it 90 degrees, parallel or somewhere in between, and gradually work your way lower over time. Focus on maintaining proper form and avoid compromising your spinal alignment as you go deeper.Barbell Squats is a gym work out exercise that targets glutes & hip flexors and quadriceps and also involves abs and calves and hamstrings and lower back. Follow the Pin link for full instructions for how to perform this exercise correctly and visit WorkoutLabs.com for more exercises, workouts, training plans and more simple fitness resources! ©WorkoutLabs Mike Hildebrandt shows you how to do dumbbell squats. Shop Bodybuilding Signature Supplements: https://bbcom.me/2N4xFIM All Access 7-Day Free Trial: https:...Barbell Front Squat Instructions. Note: Pictures coming soon! 1. Starting Position. With bar on rack, place hands shoulder width apart (or slightly wider) atop barbell. Position bar across collar bone and barely touching throat. Slide open hands under bar such that wrists are flexed back with fingers pressing up against bar, just outside shoulders.Best Barbell Overall: REP Fitness Excalibur Bar. Best Barbell for Beginners: Force USA Ranger Barbell. Best Multi-Purpose Barbell: Fringe Sport Hybrid Bar. Best Barbell for Women: Rogue Fitness Bella Bar 2.0. Best Power Bar: Rogue Fitness Ohio Power Bar. Best Olympic Barbell on a Budget: Fringe Sport Wonder Bar.Mar 16, 2018 · How to Do a Barbell Back Squat. A. If using a squat rack, walk up to the bar and dip underneath, standing with feet directly beneath the racked bar and knees bent, bar resting on traps or rear deltoids. Straighten legs to unrack the bar, and take 3 or 4 steps backward until you have room to squat. B. Stand with feet shoulder-width apart and ... There are several possible underlying causes of knee pain when squatting. “ Patellofemoral Pain Syndrome ” (PFPS), has been called “The Black Hole of Orthopaedics” because its mechanisms are not consistent from person to person (Sanchis-Alfonso, 2010). PFPS accounts for most of what we think of as patellar tendonitis due to acute injury ...Jul 26, 2023 · 1. Squat to Lateral Leg Raise. Start off with your regular bodyweight squat — whatever foot width you would use for your barbell squat, to keep greasing the groove of that pattern — then when ... Mar 19, 2022 · Place the bench or box behind near the rack and stand against it. Pick a loaded bar and place it on the back of your shoulder and stand upright. Get into the squat position until your glutes touches the bench. Return to the start and repeat for the desired number of sets and reps. 5. Best Powerlifting Barbell Overall: Rogue Ohio Power Bar. Best Powerlifting Barbell for Advanced Lifters: REP Double Black Diamond Power Bar. Best Powerlifting Barbell for Squats: PRx Dakota Power Bar. Best Budget Powerlifting Barbell: Bells of Steel Barenaked Powerlifting Bar 2.0. Most Durable Powerlifting Bar: Kabuki Strength New …Learn how to use a hack squat machine here. 6. Barbell Hack Squat . While most people are familiar with the hack squat machine, the original barbell exercise is much less common. That’s a shame because it’s actually a very effective quad-builder and a valuable alternative to close stance squats.Feb 19, 2024 · Best Barbell for Squats: Rogue Fitness Ohio Power Bar: Starting at $295: Best Barbell on Amazon: Synergee Games Cerakote Barbell: $239.95: Best Barbell for Beginners: Iron Bull Competition Bar: $225: My new Squat Specialization Program is 35% off for launch!‣ http://www.jeffnippard.com/programs/squatprogramSupport Technique Tuesday: I am choosing to leave...Oct 27, 2023 · Barbell Squat Instructions. Note: Pictures comings soon! 1. Starting Position. Use a high bar squat position: Hold the barbell with a wide, overhand grip. Get under bar and position it on upper traps; Pinch scapulae together to flex upper back muscles. Unrack bar and take a step away from the pins. Assume a hip width stance, with toes pointing out. The classic leg exercise in strength training is the barbell squat. This exercise is similar to regular squats, but with additional weight on a barbell behind your neck. You bend your knees, lower your upper body, and then stand back up by straightening your knees.Aug 9, 2023 · Step 2 — Descend into the Squat. Improvisor/Shutterstock. With the barbell resting in the front rack position, descend into a squat keeping the pelvis neutral and the chest up. Minimize forward ... Nov 8, 2018 · Keep chest up, tracking the knees over the foot not allowing knees to cave in. Push through whole foot, fully extending the legs.𝙀𝙫𝙚𝙧𝙮𝙤𝙣𝙚 𝙡𝙤𝙫𝙚𝙨 ... Wide Barbell Squats. A variation of squats that emphasizes the inner thighs is a wide barbell squat. Performing a wide barbell squat is nearly identical to performing a regular barbell squat, with the exception that you place your feet about 30 inches apart, as shown in Figures 5-6.Jul 26, 2023 · 1. Squat to Lateral Leg Raise. Start off with your regular bodyweight squat — whatever foot width you would use for your barbell squat, to keep greasing the groove of that pattern — then when ... Barbell Split Squats: There are two big benefits to barbell split squats. One, with a barbell squat, you can use a heavier weight, which is ideal for muscle hypertrophy. Two, it provides more carryover to one of our favorite compound lifts: the barbell back squat. As for cons, it loads the spine, making it tougher for those with back pain, and ...The barbell should be in a vertical line above your metatarsus and your upper body should remain straight the whole time. It is best to pause briefly at the top between repetitions. To do this, push your knees forward together with your hips and breathe out so that the weight rests securely on your frame (“Lock Out”).Find Barbell Squat stock images in HD and millions of other royalty-free stock photos, illustrations and vectors in the Shutterstock collection.Best Barbell Overall: REP Fitness Excalibur Bar. Best Barbell for Beginners: Force USA Ranger Barbell. Best Multi-Purpose Barbell: Fringe Sport Hybrid Bar. Best Barbell for Women: Rogue Fitness Bella Bar 2.0. Best Power Bar: Rogue Fitness Ohio Power Bar. Best Olympic Barbell on a Budget: Fringe Sport Wonder Bar.The barbell squat is the best overall leg exercise, and many experts argue that they’re the best exercise, period. On this page, I’ll list and explain the top advantages of squatting. If you haven’t already mastered the squat technique, then you should take a look at the barbell squat technique. Because, without proper form, you’ll never fully achieve …Mar 19, 2022 · Place the bench or box behind near the rack and stand against it. Pick a loaded bar and place it on the back of your shoulder and stand upright. Get into the squat position until your glutes touches the bench. Return to the start and repeat for the desired number of sets and reps. 5. 3 Dec 2022 ... Free Weight Alternatives to the Barbell Squat · 1. Front Squats · 2. Zercher Squats · 3. Hack Squats (Barbell) · 4. Bulgarian Split Squat...The barbell should be in a vertical line above your metatarsus and your upper body should remain straight the whole time. It is best to pause briefly at the top between repetitions. To do this, push your knees forward together with your hips and breathe out so that the weight rests securely on your frame (“Lock Out”).When done correctly, squats are one of the most beneficial bodyweight exercises. We break down some of our favorite variations and form tips. In some fitness circles, they’re dread...Begin with the barbell supported on top of the traps. The chest should be up …The barbell squat is fundamental in strength and conditioning. Unfortunately, the propensity for injury is high particularly at the knee. The aim of the current investigation was examine the influence four different relative squat loads (40, 50, 60 and 70 % 1 repetition maximum) on the forces experienced by the patellofemoral joint and patellar tendon.The barbell squat (back and front) is one of, if not THE most foundational strength and performance lift (other than the snatch, clean, and jerk). While goblet squats may be used as a warm up ...Apr 16, 2022 · Here’s how to do a proper barbell squat with the right form: Get into position and narrow your stance. Place your feet shoulder-width apart and turn your toes at about 45° angle. Pull the bar and bend it across your back. Bring your elbows together, tuck your chin, and knees forward. Squat down until your hips are lower than your knees. In any case, goblet squats are a viable barbell squat alternative either done on their own or in combination with the other exercises we’ve outlined so far. #7 – Trap Bar Deadlift While we’re on the subject of deadlifts, another variation that places more emphasis on the lower body as opposed to the back and could technically be used as a squat alternative would …IRIS Barbell Squat Pad- Exercise Barbell Pad for Hip Thrusts, Squats and Lunges- Most Comfortable Squat Sponge Weight Lifting Bar only for Rs 3000 .Yet again, a group of young men was selected to train free barbell squats, two times per week for 10 weeks. They were divided into two groups, both of which trained a little deeper squats than in the previous study: One group trained squats to 140° knee flexion. The other trained half squats, to 90° knee flexion.Jan 7, 2024 · Ideally, the barbell front squat weight should fall between 70 and 85% of the total back squat weight comfortable for you. For example, if you can comfortably do a barbell back squat with 200 pounds, the front squat weight should fall between 140 and 170 pounds. Barbell Split Squat ; I only cover 3 alternatives in this article. Read my complete guide on 10 Front Squat Alternatives. Alternative #1: High Bar Pause Squat . The High Bar Paused Squat will place a similar emphasis on the quad muscles, and you'll likely be able to lift more weight in this exercise.9 Feb 2024 ... Begin the squat by bending your knees and hips, lowering your body as if you're sitting back into a chair, until your thighs are parallel to the ...Squats build your legs, your butt, and your core, and they're not too hard to do safely. Squats are one of the very best exercises for your legs, and nearly everybody who lifts hea...The quadriceps, also known as the thigh muscles, move the knee and the hip, and they prevent the knee from buckling. The quadriceps are engaged when doing squats, climbing stairs, ...The quadriceps, also known as the thigh muscles, move the knee and the hip, and they prevent the knee from buckling. The quadriceps are engaged when doing squats, climbing stairs, ...Apr 21, 2022 Tags Weight Training Referred to as the king of barbell exercises, the back squat can help you get stronger, muscular, and leaner while improving performance. In …The barbell squat is, as its name implies, a lower body compound exercise that utilizes a barbell; making its stimulus that of a free weight nature. Due to its accessibility and effectiveness, the barbell squat may be utilized in a variety of ways and methods that make it a near-essential in practically any training routine, so long as it is performed in …In comparison to the high-bar variations, the LBBS results in a greater hip joint torque and greater activation of the hip extensor muscles. In contrast, during ...1. The leg press is a machine exercise, while the squat uses free weights or body weight. You can use your body weight, a barbell, which is the most popular variation, dumbbells, kettlebells, or a resistance band to perform the squat, making it a highly versatile exercise. Heavy squats require a good squat rack.Hold a barbell across your back, using an overhand grip. Your feet should be slightly wider than shoulder- width apart. Keep your head up and chest high, pus...In any case, goblet squats are a viable barbell squat alternative either done on their own or in combination with the other exercises we’ve outlined so far. #7 – Trap Bar Deadlift While we’re on the subject of deadlifts, another variation that places more emphasis on the lower body as opposed to the back and could technically be used as a squat alternative would …Learn the basics of the barbell squat, a comprehensive squat variation for strength training, from MasterClass, a leading online learning platform. Find out how to set up, execute, and optimize the barbell squat with tips and tricks for different fitness levels …Barbell Squat Overview. The barbell squat is a push-type compound exercise that primarily uses your quadriceps. Additionally, the squat engages your glutes, hamstrings, and calves, as well as muscles in your lower back. Here is a general overview of information about barbell squats and the muscles that you use when you perform a barbell squat. Barbell squats are a great way to build lower body strength and muscle, but it's important to ensure correct squat form to avoid injuries. Watch our video to... How to do Barbell Back Squat: · Step 1: Stand with your feet slightly wider then shoulder width apart. · Step 2: Place the barbell on your upper back and use ...Barbell Split-Squat How-To. Assume staggered stance with bar on back. Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes. Extend hip and knee to ...Apr 16, 2023 · The barbell squat is, as its name implies, a lower body compound exercise that utilizes a barbell; making its stimulus that of a free weight nature. Due to its accessibility and effectiveness, the barbell squat may be utilized in a variety of ways and methods that make it a near-essential in practically any training routine, so long as it is ... Aug 20, 2020 · After you have the width right, turn your feet out at roughly a 45 degree angle. Adjust the width if need be. Now you are ready to squat. Take a deep breath, contract your abs and descend. It should feel like you are sitting back on a chair behind you; not going straight down. Keep your knees in line with your feet. The Bulgarian split squat would be my first barbell squat substitute, if possible. This exercise, in all honesty, would be the leg exercise I would select if I were only permitted to do one leg exercise for the rest of my life. It will hammer the glutes and quads, just like traditional squats, but will also target the deep hip stabilizers on the stance leg while …
Front squats challenge your core, upper back, and quads. Back squats let you really load up the plates and stimulate your legs, glutes, and hamstrings to some degree as well. Both back squats and .... Cowboy like me
In this short article, we will learn the techniques and cues to help you master the squat.The squat is a diverse, knee-dominant movement pattern (for example: barbell squats, split squats, etc) that has its place in any program. This exercise is exceptional at building postural stability, hip and knee extensor strength, and hypertrophy.The barbell back squat is one of the most technical barbell... If you're wondering how to properly perform a barbell back squat, you've come to the right place. The barbell back squat is one of ... The barbell squat is a complex movement that requires both mobility and strength. When looking to improve, you need to be smart in choosing the right accessory exercises and knowing when to back ...Barbell Squat Overview. The barbell squat is a push-type compound exercise that primarily uses your quadriceps. Additionally, the squat engages your glutes, hamstrings, and calves, as well as muscles in your lower back. Here is a general overview of information about barbell squats and the muscles that you use when you perform a barbell squat. Mike Hildebrandt shows you how to do dumbbell squats. Shop Bodybuilding Signature Supplements: https://bbcom.me/2N4xFIM All Access 7-Day Free Trial: https:...Barbell Squat (gánh tạ đòn) là bài tập có tác dụng giúp phát triển cơ đùi trước (cơ chính) và hỗ trợ tốt cho nhóm cơ phụ gồm cơ đùi sau, mông, cẳng chân, lưng dưới. Hơn nữa, theo các nghiên cứu từ chuyên gia thì bài tập Barbell Squat với trọng lượng tạ lớn nhất mà bạn có thể chịu được sẽ giúp cho cơ thể tiết ra hormone Testosterone nhằm phát triển cơ …You'd be hard-pressed to find a better exercise for overall leg development than the barbell squat. This exercise has been a pillar of every leg routine I've...Do Front Squats and Back Squats Work the Same Muscles? · The front squat will work your upper back muscles and mainly the quads in the lower body. · The back ...Fixed Bar. While most barbells come with loadable sleeves for you to slide weight plates onto, fixed bars are pre-loaded. Therefore, they lose points in customizability but gain points for ...Feb 19, 2024 · Best Barbell for Squats: Rogue Fitness Ohio Power Bar: Starting at $295: Best Barbell on Amazon: Synergee Games Cerakote Barbell: $239.95: Best Barbell for Beginners: Iron Bull Competition Bar: $225: Learn how to use a hack squat machine here. 6. Barbell Hack Squat . While most people are familiar with the hack squat machine, the original barbell exercise is much less common. That’s a shame because it’s actually a very effective quad-builder and a valuable alternative to close stance squats.Step 1 — Start by stepping under a barbell (supported in a squat rack), setting a firm foundation by flexing your core, and preparing to lift the barbell out of the rack. Step 2 — With your ....
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Visage of aurostor | 12 Nov 2011 ... FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: ...Barbell Squat Benefits. The Barbell Squat is a powerhouse exercise that offers many benefits that extend beyond leg development. Consider integrating this compound exercise into your fitness routine for the following reasons: Benefit 1: Total-Body Strength and Muscle Building. The Barbell Squat is a compound exercise that recruits multiple ... ...
Tv 20 news | This teaches you to have the upright torso needed for more advanced front squat variations. Coach’s Tip: Take the time to find your correct foot position. Make sure the end of the barbell is ...In any case, goblet squats are a viable barbell squat alternative either done on their own or in combination with the other exercises we’ve outlined so far. #7 – Trap Bar Deadlift While we’re on the subject of deadlifts, another variation that places more emphasis on the lower body as opposed to the back and could technically be used as a squat alternative would …...
Emo spongebob | How to Do the Back Squat. The back squat is often the first barbell exercise lifters learn in the gym. It’s a fundamental movement for developing lower body strength, muscle size, and total-body stability.. Competitive powerlifters spend years refining their squat technique for optimal power output, but it doesn’t need to be quite that complicated.The average man who weighs 160 pounds lifts approximately 135 pounds on the bench press, 125 pounds squatting and 155 pounds dead-lifting. The average woman who weighs 132 pounds l...Jan 13, 2023 · Learn how to squat properly with this step-by-step guide, from the benefits of squats to the setup and variations of the barbell squat. Find out how to do a bodyweight squat, a front squat, a one-legged squat, and more. Avoid common mistakes and improve your form with tips and cues from a trained coach. ...
Carmen miranda outfit | ... barbell squat techniques [7,9,11,12]. Given that deep barbell squat variations, such as deep high-bar back squats (DHBBSs) and deep front squats (DFSs) ...After all reps are completed, walk forward to return the barbell to the rack. Primary Muscle Groups. Glutes. Muscles of your butt ...The barbell squat truly lives up to its reputation as one of the most effective and efficient weight training exercises, and it deserves consideration as part of any …...
The peoples elbow | Push up until you're standing tall, keeping a soft bend in the knees. Slightly squeeze your glutes as you reach the top but avoid pushing your hips forward as ...Sep 20, 2019 · Swing your elbows under the bar until they are pointing forward and the barbell rests across your shoulders in front of you. Keep your elbows pointed forward throughout the movement. Squat while keeping your weight on your heels. Keep your chest and elbows up. Challenger 2. 1. Rogue Fitness Ohio Power Bar. BEST OVERALL. The best barbell comes from Rogue Fitness, a company with some of the best gym-quality equipment available. So if you’re in the process of building a serious home gym for 2022 and don’t mind splurging on the best of the best, the Rogue Fitness Ohio Power Bar is absolutely the barbell to buy....
Dalgona coffee recipe | The classic leg exercise in strength training is the barbell squat. This exercise is similar to regular squats, but with additional weight on a barbell behind your neck. You bend your knees, lower your upper body, and then stand back up by straightening your knees.Mar 16, 2018 · How to Do a Barbell Back Squat. A. If using a squat rack, walk up to the bar and dip underneath, standing with feet directly beneath the racked bar and knees bent, bar resting on traps or rear deltoids. Straighten legs to unrack the bar, and take 3 or 4 steps backward until you have room to squat. B. Stand with feet shoulder-width apart and ... ...