Intermediate to Advanced
Type of exercise
Major Muscle Groups Used:
- Before you add any weight on the bar, position it a little lower than the shoulders.
- That way you can properly lift the bar once loaded with the appropriate weight.
- The bar alone is 15 pounds.
- Place the safety clips just above knee height on both sides to protect you and to ensure you do not squat too low causing injury.
- Place the bar on the tops of your shoulders on the base of the neck.
- Position your legs about shoulder-width apart, with your hips, knees, and toes facing forward.
- As you begin, squeeze your glutes while you unhook and get ready to squat. Flip the hooks back to clear the bar as you move up and down in your squat.
- Making sure to keep your spine in a neutral position while engaging your core as you squat.
- Keep your weight in your heels, while able to move your toes.
- That will ensure focus on your quads and glutes keeping stress off the knees.
- Squat to a 90-degree position, and back up to starting position without locking the knees at the top.
- Repeat until desired reps are achieved.
- Once finished, be sure to flip the hooks onto each side peg before exiting the bar.
Movement Pattern: Squat, Strength
Be Safe: Slow and controlled Movements