Fitness Weight Training by Thomas R. Baechle

Author:Thomas R. Baechle [Thomas R. Baechle and Roger W. Earle]
Language: eng
Format: epub, pdf
ISBN: 9781450445139
Publisher: Human Kinetics
Published: 2014-02-14T16:00:00+00:00

Squat

Exercise type: barbell

Major muscles trained: gluteus maximus, hamstrings, quadriceps

Important: At least one spotter is recommended!

Initial Position

Step under the middle of the bar and position your feet parallel to each other directly under the bar. Grasp the bar with a closed, pronated grip slightly wider than shoulder width. Dip under the bar and position your body so that you can place the bar evenly on your upper back at the base of your neck and across the back of your shoulders.

Move your shoulders back and your chest out so your back is flat and your torso is erect.

Position your feet approximately shoulder-width apart with your toes pointed straight ahead. See photo a.

Extend your hips and knees to lift the bar off the racks, stand erect, take a half of a step backward, and then reposition your feet approximately shoulder-width apart with your toes pointed slightly outward rather than straight ahead. See photo b.

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