free weight (Olympic) squats
recommendations
0
Added on June 7, 2007 brooklynRocks
- Select weights that are appropriate for your strength and set them up on the barbell. If you have the option of adjusting the height of the bar, bring it to a level below your shoulders, to about your armpits.
- Get under the bar and bend your knees slightly. Plant your feet flat on the ground about shoulder width apart. You'll want equal weight distribution throughout each foot during the exercise.
- Position bar on the base of the neck and across the back of your shoulders. Grasp the bar with your hands at a spot that is comfortable, usually about six inches from your shoulders.
- Raise and dismount the barbell from the rack (take a step forward or back if the rack will interfere in the motion).
- Looking at an object above eye level and keeping your back straight, bend at your knees as if you were going to sit back in a chair. Keep your heels on the floor. Make sure that you get your quads parallel to the ground, for full range of motion. Inhale as you descend.
- Stand up by extending your hips and knees until your legs are straight, and exhale on your way up.
- Replace barbell on rack when finished.
