Stand in the squat rack in front of a barbell set at chest height. Cross your arms in front of you and cradle the bar. Keep the elbows high to rest the bar across the upper chest and shoulders. With your head held high and chest out, press through your feet to unrack the barbell. Step back three or four feet and position your feet the same way as you would for a barbell back squat. Keep your chest high and do not round your upper back.
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Descend into a squat as you would for the barbell back squat, but do not let the weight pull you forwards. Descend as far as possible while maintaining proper posture and form. Press through your feet to return to the starting position and repeat.
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