Place a weighted bar on a squat rack at least 3 inches lower than
your shoulder blades so that
you'll be
able to
lift
the bar off the
rack. Step up
to the bar
and stand up until the
bar
is resting on your front shoulder blades
(in
front of the bar).
Fold
your arms and place
hands over the bar to
hold it in
place. Lift the bar
off the rack by
standing
straight, but
never with knees
locked.
Step back away
from the rack, feet at least
shoulder width, with
toes pointing slightly
outward. Exhale.
Look straight ahead when standing and keep
your eyes focused there throughout
the
move.
Slowly squat
down,
while engaging your abs to
keep good back form. Lower yourself at
least
until
the bottoms of your thighs being
parallel, and
as far as the tops of your
thighs being
parallel with the floor. You
can't stick your
butt
out as far and you're more upright
than when doing
regular squats so you use
less weight. Inhale.
Return to the start.
Repeat for
reps.
